Pre Workout Supplements | To Take Or Not To Take?

pre workout supplements

All About Pre Workout Supplements

pre workout supplements

Do you have to take a pre workout supplement to have a great workout? Of course not. Do not ever feel like you have to take any type of supplement. You can reach your fitness goals by fueling your gains with a clean diet. With that being said, do your own research and consult with a certified dietician before you decide to give any supplement a try.

 

What In The World Is It?

Pre-workout is a fitness supplement that helps give you extreme energy, improved strength, and concentration during your workout. Maybe you counted too many sheep the night before or you’ve had a long day at work. Pre workouts are just there for days when you need an extra boost. It’s important to not become dependent on this energy supplement. You should be fueling your body naturally by eating healthy foods and vitamins.

 

What’s In It? 

Pre workout supplements come in all kinds of varieties. It really depends on what your fitness goals are and what you prefer. The majority of pre workouts are designed to energize you, enhance focus, help burn fat and recover faster. However, there are several ingredients to consider whether or not you want them in a supplement.

 

pre workout supplements

 

What You Want In A Pre Workout

1. Beta Alanine

This helps you perform at higher intensities and gives you that little tingle. You’ll noticeably be able to do more reps and sets than you would without taking beta alanine. It helps raise carnosine levels, which is a building block for protein found in the body.

2. Citrulline Malate

This non-essential amino acid is changed into another compound that is important to your heart health. Citrulline can also help improve your immune system. This substance is also great to help treat diabetes, high blood pressure, muscle weakness, and fatigue.

3. Creatine

Creatine increases your body’s ability to produce fast energy. This will allow you to train harder and longer. Creatine is also sold as a supplement by itself. Your muscles will also recover faster, which will allow you to train more frequently.

4. Caffeine

This stimulant gives you a boost of energy to help you lift heavier and improve your endurance. Studies have also been found that caffeine helps support fat loss.

5. Trimethylglycine

Trimethylglycine or betaine is found in beets, shellfish, and spinach. It increases water retention of cells and helps the muscles recover quickly.

What You Do Not Want In Your Pre Workout

1. 1-3 Dimethylamylamine

DMAA acts similarly to caffeine in the body and elevates the blood pressure. However, it works differently in the brain and has been linked to heart attacks, strokes, seizures, and even deaths.

2. Proprietary Blends

In order to see the most results out of your pre-workout, you need to know what is in the formula. Some labels will list a “proprietary blend, which means you are just assuming they included the right amount of everything you need. Well, they also don’t list the amount per serving. This is such an issue because companies in the industry get to charge a lot for their product that is made of very inexpensive and ineffective ingredients.

3. Artificial Sweeteners

I try to look out for pre-workouts or any supplements for that matter with artificial sweeteners like Aspartame. This ingredient and many others like Neotame and Sucralose have very unpleasant side effects like headaches, nausea, and diarrhea.

4. Food Dyes

Most pre-workouts have food dyes and it’s kind of hard to get away from. But, if you can find some pre-workouts without food dyes, please let me know in the comments! Food dyes are a synthetic ingredient that can be toxic to you over time. So, it’s probably best for you to find one without these dyes, but that comes down to personal opinion.

 

pre workout supplements

 

Who Is Pre Workout For?

Pre workout is for people who want to push themselves to the next level. If you are trying to see how big and strong you can sculpt your body, pre workout might be the supplement for you. Many bikini competitors and bodybuilders take pre workout because it helps increase their gains. This supplement can help you push through a workout even after a long day at work.

When Do You Take Pre-Workout?

Typically, most pre-workout labels say take the supplement 30 minutes before you start your workout. My pre-workout actually recommends to take a scoop 30 minutes before and another scoop right before your workout. I actually suggest taking half a scoop 10-15 minutes before your workout. (You can always warm up to one scoop). There’s nothing worse than taking your pre-workout ½-1 hour before you get to the gym. The longer you wait, the more you will miss the “kick” or “boost” that pre-workout gives you.

Cautions

The majority of supplements are not regulated by the FDA. And pre workout is no exception. The market is also filled with supplements that are poison for you. There is a lot of money to be made in the fitness industry, and unfortunately, morality often gets thrown out the window. Just be careful and do your own research. It’s important to know exactly what you put into your body and how it will affect you.

Word to the wise, do not take pre-workout after 5 or 6 PM. I made this mistake and it kept me up until 3 AM. Keep in mind not everyone responds the same way to certain ingredients. It could just be the particular formula, but fyi, it’ll get you amped.

Although pre workout can help you reach your fitness goals faster, you should not take this supplement if you are pregnant or breastfeeding.

 

Sources:

https://ansperformance.com/trimethylglycine-supplementation/

https://www.bodybuilding.com/fun/jrod3.htm

https://examine.com/supplements/beta-alanine/

https://citadelnutrition.com/pages/the-importance-of-non-proprietary-blends

 

 

What is your favorite pre workout? 

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Heather

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Fast Abs Workout | 4 Minute Circuit For A Flat Stomach

fast abs workout

Sometimes you don’t have an hour to spend in the gym. And this is perfectly okay and human. This is why we must take advantage of the small window of opportunity. If you have 4 minutes in your day, you can start losing weight and flattening your stomach. Of course, the more you repeat this short abs circuit, the more results you will see! You can do this fast abs workout at the end of your normal routine. Or you could even work out during your favorite Netflix show and won’t even notice the time.

I was actually in a time crunch myself the other day. I was expecting company for Labor Day weekend and needed to clean my whole house on Friday. Instead of trying to cram in a 45-minute workout, I created this 4-minute abs workout. I can’t be the only one who has days like this, so I wanted to share this workout with you!

 

The 4-Minute Fast Abs Workout:

 

fast abs workout

Reverse Crunches

Reverse crunches can actually help improve your stability and strengthen your core. Start by lying with your back to the mat and your arms down by your sides. Your knees should be bent at a 90-degree angle.Use your abs to lift your hips off the floor. Hold this crunch for a second and then lower yourself down into the starting position. You can also extend your legs out straight to make it more difficult

30 seconds 

 

fast abs workout

Scissor Kicks

Again, start by lying on your mat and bring your arms drop your arms down to the sides. Now, bring your legs a few inches up off the ground. You are going to criss-cross them over each other. Remember to keep your back glued to the floor the whole time.

30 seconds 

 

fast abs workout

Leg Lifts

You guessed it, we are starting in the same position. But instead of crunching or kicking, we are simply lifting. Extend those legs out in front of you. Now, exhale as you lift your legs off the floor. Keep those abs engaged and inhale as you lower your legs back down. This is one rep.

30 seconds 

 

fast abs workout

Around The World

Start by sitting on your mat with your knees bent at a 90-degree angle and place your hands behind you for support. You basically want to swivel on your butt to one side and bring your legs around in front of you. This exercise is a little hard to explain, but you can watch me in action in the video below.

30 seconds 

 

fast abs workout

Single Knee Crunches

Now we’re going to start carving out the sides of your abs. Place your left leg over your right knee. Now bring your hands behind your head and crunch up. Your right elbow should touch the opposite knee. Then lower yourself back to the starting position and repeat!

30 seconds 

 

fast abs workout

Elbow Plank

Now we are going to burn it all out with elbow planks. Keep your spine nice and straight as you get up on your toes and elbows. Your elbows should be directly in line with your shoulders. Also, make sure your booty isn’t sticking high up in the air or dropping too low.

30 seconds 

 

 

Let me know in the comments if you gave this workout a try. 

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How to Maximize Your Workouts

maximize your workouts

The Best Ways to Increase the Effects of Your Workout

Article by: Amy Mia Goldsmith

Amy Mia is a healthy lifestyle and fitness enthusiast in love with beauty and style. Her mission is to inform the world of all her passions and make blogging friends along the way. You can find Amy Mia on Facebook and Twitter.

maximize your workouts

You know that pool of sweat you get drenched in half way through a workout? Sure you do. Well, we know it, too. Push-up after push-up after push-up… does make your stomach burn and your face go red like it’s doomsday, but for some reason, it often feels like the results aren’t equal to the amount of effort you invest… right?

The truth is, each and every one of us has a different fitness story to tell depending on what we would like to achieve. Not everyone has the same level of motivation nor the same goals, but we all aim to become better, stronger, and healthier. And although things do feel impossible at times and you’d rather binge on cheeseburgers, Coke and Netflix, you should always have the bigger picture in mind – the one where you are healthier, happier and more optimistic about your inner and outer self. With that in mind, we’re listing out a few tips that can help you reach that goal.

Fitness Faults No More

maximize your workouts

Before entering the gym, you should familiarize yourself with the equipment there. Not because it’s hard to use or anything but to make sure you will use it correctly, achieve the desired results and not end up hurting yourself. Also, you don’t want to look foolish by using the machines that are meant to target a completely different group of muscles than the one you want, right?

Don’t Exercise, Enjoy

maximize your workouts

The hardest part about working out is committing to your fitness journey, i.e. being regular. You might’ve set your mind to do it a few times by now but unless you get up and actually do it, there’s not much point. Try to do something out of the ordinary and turn it into a workout (in case you really can’t stand going to the gym). Dancing and hiking are your best choices, since they require little to no prior preparation and plus, they can be really fun.

Mix Up Your Workout Regime

You can’t be a creature of habit forever… or you can, but you’ll end up getting so bored of it that you’ll start hating working out entirely. From time to time, shake up your workout routine and introduce something you haven’t done before. Introducing new moves and exercises is a surefire way to keep yourself interested and motivated.

Combine Two Things At Once

Cardio alone can be a bore and if you’re not really up for it, you will just be wasting your time. However, you can now make sure you get enough cardio, while also working on your core muscles. A combined workout yields great results, but it can be quite difficult on your body. Remember to gradually work your way towards more demanding routines… otherwise, you might risk hurting yourself.

Make It Quick and Strong

When you’re running short of time, it’s best to utilize a more burst-oriented workout regime. This means that you should focus on high-intensity training rather than slowly working your way up to more advanced moves. Although, an intense workout session can only be effective with a little help on the side. Yes, you’ve guessed it: we’re talking cellulite massages, cool sculpting sessions, body wraps and plenty other non-invasive treatments women (and men!) everywhere swear by.

For instance, Hollywood actresses have gone crazy about cool sculpting in 2017, which appears to be the top treatment for body shaping! Along come the gorgeous women of Australia who, apart from having the sea as their main fitness ally, have also included the technique in their beauty regimens, pairing it up with their workouts for even better results. Their favorites are CoolSculpting treatments in Perth, as they help get rid of fat and give the body the desired shape. So, we suggest you find your desired treatment and go for it.

Get active right now, don’t just fantasize about having a finely tuned and mesmerizing body… get to it! Without hard work and a bit of pain, there really is no gain. Once you find a way to make your workouts more interesting and enjoyable, you’ll once again embrace the sweet nectar of feeling good; the more you work on yourself, the better you’ll look and feel. Struggling with a lot of pent-up negative energy is no good, and physical exercise helps relieve the body and mind of stress and other negative feelings you may have been cultivating for a while. Think about it this way: one hour of “sacrifice” a few times a week will bring you hours of happiness and satisfaction in the long run. Sound good? Sure it does!

 

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Complete Upper Body Workout For Women | Strong & Sexy Arms

upper body workout

Full Upper Body Workout For Sexy Arms

Hey, ladies! Are you looking to get strong and sexy arms? Ladies, don’t get too worried about bulking up or getting too muscular.  We do not produce the same amount of growth hormones and testosterone as the men. So, be well and lift! This exercise is a complete upper body workout that will have you sweating by the end. If you are looking to start your fitness journey or just change up your routine, grab a pair of dumbbells (and a barbell if you have it) and let’s get started. 

Superset 1:

upper body workout

Alternating Barbell Front & Back Press

How To:

Step 1. Stand straight and tall with your feet about shoulder width apart. Take a barbell in your arms and hold it at your waist. Next, extend your arms above your head, pressing the barbell up. This is the starting position.

Step 2. Next, lower the bar in front of your chest and push it up to the starting position.

Step 3. Then, lower the bar behind your head and return to the starting position. This is one rep.

 

upper body workout

Upright Row

How To:

Step 1. You can either grab a barbell or a pair of dumbbells. Extend your arms out straight and hold the weight over the top of your thighs. This is our starting position.

Step 2. Next, keep the barbell as close to your body as you lift the weight up with your shoulders.

Step 3. Lower the weight back down to the starting position. Make sure your core is engaged throughout the entire exercise.

3 sets of 10

 

Superset 2:

upper body workout

Hammer Curls

How To:

Step 1. Stand nice and tall with your dumbbells at your sides. Your palms should be facing towards each other. This is your starting position.

Step 2. Next, use your biceps to curl the weight up to shoulder level. Everything above your elbow should be stationary.

Step 3. Slowly lower your weights back down to the starting position.

upper body workout

Tricep Extensions

How To:

Step 1. Stand with your back nice and straight. Take a dumbbell in each hand and fully extend your arms above your head. This is your starting position. The weight should be resting in your palms.

Step 2. Lower the resistance behind your head and keep your everything above your elbows perpendicular to the ground.

Step 3. Use your triceps to bring the dumbbell back up to the starting position.

 

3 sets of 10

 

Superset 3:

upper body workout

Lateral Raises

How To:

Step 1. For your starting position, stand straight with a pair of dumbbells at your sides

Step 2. With a slight bend in your elbows, lift the weights up until your arms are parallel to the floor. Make sure you engage your core the entire time. Don’t let your arms go past your shoulders and keep the motion smooth and controlled.

Step 3. Slowly lower the dumbbells down to the starting position.

upper body workout

Alternating Bicep Curls

How To:

Step 1. Stand with a neutral spine and hold a dumbbell in each hand. Your arms should be fully extended at your sides.

Step 2. Curl the right weight up while holding everything above your elbows still. Lift the dumbbell until it is at shoulder level.

Step 3. Bring the weight back down and alternate arms. This is one rep.

 

3 sets of 10

Superset 4:

upper body workout

90 Degree Lateral Raises

How To:

Step 1. Stand with your back straight and take a pair of dumbells in each hand. Hold the weights at a 90-degree angle with your forearms parallel to the floor.

Step 2. Next, while keeping your core engaged, lift both arms up until they are both shoulder level.

Step 3. Lower the weights back down to the starting position. This is one rep.

 

upper body workout

Front Raises

How To:

Step 1. Stand with your feet about shoulder width apart. And hold a weight in front of your thighs.

Step 2. Then, lift your arms in front of you, raising the dumbbell to about chin level.

Step 3. Lower your arms to the starting position. This is one rep.

 

3 sets of 10

 

 

What is your favorite arms exercise? 

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Heather

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Leg Day Workout For Strong & Lean Legs

leg day workout

Leg Day Workout

Hey, guys! I have a challenging leg day workout for you to try. We are going to be working those quads, hamstrings, glutes, and calves. It’s not going to be easy, but it is totally doable. If you are looking to change up leg day this week, these exercises might just be for you! Grab a pair of dumbbells and let’s get started.

Superset 1:

leg day workout

Sumo Squats With Pulse

Sometimes changing up a simple compound movement can give you the results you want. The wider stance will target your inner thighs and glutes. And the pulses will add constant tension for growing that booty.

 

leg day workout

Curtsy Lunges

Again, this variation will target your glutes as well. Since your leg is being drawn away from the midline of the body, you will feel this in your booty and quads.

3 sets of 10

Superset 2:

leg day workout

Single Leg Romanian Deadlifts

The glutes and hamstrings work to extend that hip behind you. This exercise also requires balance and coordination. Since you are using a lighter weight, there will be less stress on your lower back than a traditional deadlift.

 

leg day workout

Step Ups With Dumbbells

Since we have spent so much time on our hamstrings and glutes, we are going to be working those quads. The higher you lift your knee, the more emphasis you will have on your glutes. This is also a better exercise to do than squats or deadlifts if you have back pain.

3 sets of 10 each leg

Superset 3:

leg day workout

Weighted Standing Calf Raises

Now, we are moving on to getting toned and sculpted calves. Adding the weight is going to make your muscles work even harder. The standing version targets the gastrocnemius, which is the most prominent muscle of your calf.

leg day workout

Weighted Seated Calf Raises

A lot of people neglect the soleus muscle, which is part of your calves. If you are looking for overall definition, you should be incorporating both standing and seated calf raises.

3 sets of 10

Triset 1:

leg day workout

Weighted Glute Bridges

Besides working your glutes and hamstrings, you are also strengthening your core. Glute bridges can improve your posture if you feel like you have been slouching. And the added resistance will help you grow a bigger booty.

leg day workout

Donkey Kicks

Donkey kicks are an awesome exercise to incorporate in any leg workout routine. They target all 3 glute muscles and help strengthen your core and lower back. This exercise isolates your glutes to help you grow a round and lifted butt.

leg day workout

Fire Hydrants

Now, we are working on those outer glutes with Fire Hydrants. This is a great move to tone and tighten your thighs and booty. And since you are moving your leg away from the midline of the body, you are strengthening those hips and core!

3 sets of 10

 

 

 

What is your favorite leg exercise? 

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Heather

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Top 3 Tips To Overcome A Plateau

plateau

Hitting A Wall

You’ve been exercising, getting 7-8 hours of sleep every night, and eating the right foods. But you’ve also stopped gaining muscle or losing weight. It can be discouraging when your progress stops dead in its tracks. Hitting a plateau can even make you feel like giving up completely.

 

It’s especially frustrating when you were seeing steady results before and now it seems like you’re stuck. You maybe giving the same amount of effort, but not seeing the change you want to see. Well, don’t feel bad because everyone goes through this. If plateaus didn’t happen, we would all be eventually lifting over 1 ton. You can only get so strong and your muscles can only grow so big. But here are 3 tips to help you overcome a plateau. 

 

Keep Yourself Motivated

Remind yourself that this stage of your training is not going to last forever. Your body gets accustomed to the same daily routine and does its best to stay the same. so during this time of frustration, stay positive and motivated.

People are happiest when they are making progress, so set small goals for yourself every day. This will make you feel like you are still working toward your goal. You can make anything your goal like burning “x” amount of calories, or complete “x” minutes of exercise every week. 

You might have rewarded yourself in the beginning of your journey when you met fitness goals. A manicure or a new pair of Nike’s might have been a part of your motivation strategy. And to be honest they still can be. Set up a reward system that suits you. For example, complete 25 workouts in one month, and reward yourself with a new outfit.

You have to first decide if you are motivated intrinsically or extrinsically. Most people don’t exercise just because they like to. There is most likely an outside motivator. But they don’t have to be material things. Find some solid reasons why you stay healthy.

 

“This too shall pass..”

 

Change Up Your Workouts

If you do the same routine, your muscles will know what to expect every workout. You’ll also eventually be burning fewer calories because your body works smart, not hard. Shocking your body is actually one of the best things you can do if you are stuck in a plateau. Change up your workouts and nutrition. For example, long distance runners can mix things up by doing some sprints 1-2 days a week.  

Maybe you have been running for the past few months and now you can’t seem to beat your best time. Pick up some weights and start lifting or take up a yoga class. Practicing a new skill can actually help you improve your strength, speed, and agility. 

“Off with the old and on with the new. “

 

Recovery Is Key

Resting is actually an important part of losing weight and building muscle. The recovery period is when the muscle heals and has no choice but to grow bigger and stronger. Consequently, you really are shredding and tearing your muscles when you are in the gym. But if you don’t give your muscles enough time to rest, then you will be making your muscles weaker.

Maybe you have been hitting it too hard in the gym and haven’t had a rest day in a while. As counterintuitive as it may sound, plan a whole week to rest. That’s right put the weights down and return your running shoes back in the closet for one week. Even if you do take rest days every week, I’m sure you don’t get a full 7-8 hours of sleep every night. And I’m sure you get stressed out sometimes like the rest of us.

It’s important to remember that balance is the key to life. Give your mind and body a break and take a rest week. You’ll be thanking be after you return to your training refreshed and ready to take on anything.

 

“There is virtue in work and there is virtue in rest. Use both and overlook neither.” — Alan Cohen

 

 

What do you do to get through a plateau? 

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The Best Glute Exercises To Build A Rounder Butt

best glute exercises

The Best Glute Exercises

Hey, ladies! Everyone wants a round peach on their back side, but did you know that squats are not enough? Most of the time when we are trying to grow that booty, we think of squats, deadlifts, and lunges. But these aren’t the best glute exercises you can do.

Squats are actually a compound movement, which means you are working multiple muscles at the same time. Although your glute muscles may be involved, your leg muscles are the primary muscles being used. So, if you really want to grow that butt, you need to be incorporating exercises that specifically target your butt. 

I wanted to share some of the best exercises that really isolate the glutes. These moves will help you build your butt without growing your legs. 

 

best glute exercises

Weighted Glute Bridge

This exercise is awesome for people who sit at a desk all day. Not only does this move help sculpt your glutes, but it also helps minimize low back pain. Think of the muscles and joints of your body as spider webs connected together. If you have strong glutes, you will have improved flexibility of the hips.The added resistance will make your glutes and hamstrings work even harder. 

best glute exercises

Glute Frog Ups 

This variation of the glute bridge (placing the soles of your feet together) will not only help strengthen your glutes but help target your inner thighs. And since your feet are in an awkward position, your core is working even harder.

best glute exercises

Donkey Kicks

The great thing is that you don’t need any experience for this functional movement. You can make the position more comfortable by placing a mat under your knees and hands. Donkey kicks can also help everyday activities easier to do without fatigue.

best glute exercises

Curtsy Lunges

This lunge variation will target more of your glutes and inner and outer thighs. You’ll feel the tension in the quads, butt, and sides of the booty. This doesn’t have to be a huge movement, just make sure that leg is behind you and keep that core engaged the whole time. You can make this even harder by adding dumbbells or resistance bands.

best glute exercises

Fire Hydrants

This simple, but effective move will help strengthen your glutes and increase hip mobility. The glutes are fired up by moving your leg away from the midline of the body. Athletes also use this exercise to improve their performance.

best glute exercises

Sumo Squat With Pulse

The small change in foot position places greater emphasis on the glutes and inner thighs. Pointing your toes toward the sides will target your butt more than pointing your toes forward. The added pulses will also create added tension in your glute muscles.

best glute exercises

Step Ups

In my opinion, if you trying to build a booty, you need to be doing some type of plyometrics. Not only will you feel a burn in your booty, but you will be burning more calories. Balance and stability are something you should be aiming to improve every day. Step ups are also a great way to improve balance and coordination.

 

 

What do you think are the best glute exercises? 

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5 Tips On Eating Healthy At Restaurants

healthy restaurants

Complete Guide to Staying Lean While Eating Out

Post Written By: Victoria Lim

Summertime, and the living is easy… At least while you’re on a vacation. So many of us were looking forward to summer and a chance to go on a vacation that we were counting days until we’re finally able to hit the beach and forget about our office. And while sandy beaches, lovely sunsets, and delicious meals all make a vacation memorable, when we get back we tend to regret eating so many delicious high-calorie meals, because we put on a lot of weight. If you’re about to eat out a lot, here’s what you have to remember.

Know What To Avoid

Regardless of what kind of restaurant you’ll be visiting, there will be things on the menu which you better avoid. For example, deep fried foods that use trans fats, as well as sodas and juices since these, contain high doses of sugar. There are also several other major culprits for excess fat on our bodies such as refined starchy carbohydrates, processed sugars, as well as refined vegetable oils. Skip the basket of bread as well as the French fries that come with pretty much any dish, and instead ask for a side of vegetables or a simple salad.

eating healthy at restaurants

Light Meals Are Lifesavers

Know which foods are ‘safe’ and stick to those: grilled vegetables, chicken, as well as fish. When you’re feeling hungry and don’t think that a salad will do, you can always ask the waiter to ‘triple the vegetables’. Veggies are nutritious and healthy, but in restaurants, the veggies are often only used as a garnish, merely a carrot, and some squash. When ordering, ask them to give you three or four times the normal serving of vegetables, and offer to pay extra. There are many restaurants that won’t charge you these at all, and you probably won’t be disappointed. This way, you will be ordering and eating food that will make you feel full instead of fat.

 

eating healthy at restaurants

Don’t Forget To Move It, Move It

If you eat out often, you are more likely to get lazy and cut down on your daily exercise. You will probably be getting to the restaurant with a taxi because you don’t want to be late, and you’ll be going home the same way because you’ll feel full and sleepy. If you’re hoping to get lean and stay fit, you should move more. This means getting to the restaurant by foot instead of driving there. Ask the taxi to leave you a couple of blocks from the actual address and walk there. The same goes for the end of the meal; if you don’t want to walk home, take public transport or a taxi and don’t go all the way to your front door. Walking will make you will feel energized and it will help you burn some of those calories you took in over dinner.

 

eating healthy at restaurants

Use Tricks

You can always try sharing your entree with someone else, as there are restaurants that have up to 4-digit calorie entrees, so splitting it between two people is actually a good idea. Try skipping rice and fries altogether, and ask for fruits and vegetables, and in general avoid fried and cream-based foods. Always ask for stuff cheese and salad dressing on the side, and don’t eat the whole dish. Instead, eat only half and take the rest home.

eating healthy at restaurants

Keep Your Desserts Healthy

Eating out is amazing, you don’t have to cook or wash the dishes after your meal, but they come with a downside – you usually put on weight because everything is so delicious. The desserts are usually the ‘trap’ that most of us fall into since restaurants offer extravagant chocolate and caramel delights that are just too good to pass. Instead of eating desserts out, you can make your own desserts at home. Take several minutes to prepare delicious protein powder pancakes or muffins, and eat them with raw honey and fresh fruit instead with syrup and chocolate. This way, you will get your dose of sweets, but you won’t feel guilty afterward.

It doesn’t matter if you eat out on regular basis because of your job, or you indulge only when you’re on a vacation, if you’re hoping to stay lean, you should be careful when ordering food. Always keep in mind that it takes a lot effort to get rid of bad habits, but also that one ‘bad’ meal won’t make you fat, just as one ‘good’ meal won’t make you skinny.

____________________

Victoria is a journalist and a fitness enthusiast. She has a B.Sc. in nutrition and even spent a few years working as a personal trainer. She’s quite passionate about writing, and sharing her tips and tricks. When she’s not writing, she tries to squeeze in as much traveling and discovering more inspiration as she can.

[tweetthis twitter_handles=”@VictoriasScrawl”]Tips For Eating Healthy When You Go Out! #healthytips[/tweetthis]

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The Best HIIT Shoes You Can Buy

HIIT workouts are hard enough, but when you don’t have the proper footwear, it seems impossible. How are you suppose to do lateral jumps when your shoes are sliding and your ankle is rolling? Wearing the right shoes is just as important as drinking enough water. You can prevent back pain and knee injuries with proper shoe wear. I wanted to give you some tips for buying the right kind and share my recommendations on which HIIT shoes are best. 

What You Want In A HIIT Shoe

Support From All Angles:

Unlike running shoes where the cushioning is focused on the soles, shoes for HIIT should have support in the front, back, and sides. You are performing a variety of movements that are more than forward movement. You are moving to the sides, in reverse, and jumping, so you need to be well supported. A wider base will also help stabilize your body during workouts, but make sure you don’t leave any room in between your foot and the shoe.

Breathable Material:  You are going to get sweaty doing 3 sets of 30-second squat jumps. And you are already wearing breathable clothes, so make sure your shoes match. Moisture wicking shoes are great because they help keep you cooler. You also don’t want to buy anything too bulky.

No Slip, Perfect Grip: High-intensity interval training requires quick and explosive movements. And you don’t need a shoe that feels like you are stepping over banana peels. Shoes that have the best traction will have firm outside soles that won’t slow you down.

Built To Last: The rapid movements involved in HIIT tears up your shoes as much as your muscles. Always look for high-quality shoes that are made for wear and tear. Shoes that are supported with technology like DuraCage work great for HIIT. Your heel also needs to be supported so that you can absorb the intense landings

 

 

What are your recommendations for the perfect HIIT shoe? 

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Peace & Love,

Heather

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Upper Body Workout For Strong & Sexy Arms

upper body workout

Hey, ladies! Today, we are going to be getting rid of that bat wing action. Don’t wait until the season is over to get your Summer body! Feel confident and show off those strong and sexy arms next time you slip into that tank top. We are going to be targeting your biceps and triceps with this upper body workout for lean and beautiful arms. If you are not sure how to do these exercises, I have included a guide below!

 

Let’s jump into the workout! You need about 45 minutes and a pair of dumbbells to crush these exercises. Remember to keep your spine neutral and focus on perfect form every rep. Remember to take a 30-60 second rest in between each set. Give this workout a try twice a week for the best results.

 

 

 

My Upper Body Workout With Dumbbells:

 

upper body workout

Alternating Incline Dumbbell Curls

Sit on an inclined bench and take a dumbbell in each hand. Your starting position will be holding both weights at your sides. Curl one dumbbell at a time in front of you, keeping those elbows pinched to your sides. Make sure that you are lifting the weight with your forearms and everything above your elbow should be stationary. Once the weight is shoulder level, lower your arm back down at your side and repeat on the other arm.

(3 sets of 10 on each arm)

 

upper body workout

Tricep Extensions 

Stand with your feet about shoulder width apart and take a dumbbell in both hands. Lift the weight over your head until your arms are fully extended. This will be your starting position. As you inhale, lower the weight behind your head and keep your upper arm completely still. And keep those elbows close to your head. When you exhale, pull the dumbbell back up using your triceps. 

(3 sets of 10)

 

upper body workout

21s (w/ dumbbells) 

 

Stand with your feet shoulder width apart and keep those elbows glued to your sides. This will make sure that you are using just those biceps to move the weight. You can also find a bench because you are going to be in this position for 21 reps! Bring the dumbbells up until they are parallel with the floor. Hold this position for a second before letting the weights back down and repeat this for 7 reps. Without any rest, bring the dumbbells all the way up to the top. Then, lower them to the halfway point again and repeat the movement 7 times. For the last 7 reps, curl the dumbbells from your sides all the way up to the top for a full bicep curl. This is one whole set.

(3 sets) 

 

upper body workout

Tricep Dips 

Find a bench or a chair and position your hands about shoulder width apart. Keep your back close to the bench and extend your legs out straight. Now, slowly lower your body towards the floor until your elbows are at a 90-degree angle. After you get to the bottom, straighten out your arms until you are back to the starting position.

(3 sets of 10) 

 

upper body workout

Hammer Curls 

Stand with your feet shoulder width apart and keep your back straight. Take a dumbbell in each arm and make sure that the palms of your hands are facing your torso. This is really the only difference in a traditional bicep curl. We’re just hitting this muscle at a slightly different angle. Now, bring the weight up and hold this for a second before lowering the dumbbells back down.

(3 sets of 10)

 

upper body workout

Dumbbell Lying Tricep Extensions (3 sets of 10)

Start by lying on a bench or a yoga mat. Grab a pair of dumbbells with your palms facing each other. Then, extend your arms out in front of you. You can also keep a slight bend in that elbow if you’d like to. Keep the dumbbells close to your ears and lower the weight on your inhale. And then as you exhale, use those triceps to pull the weight back up.

 

 

 

What is your favorite arm exercises? 

If you enjoyed this upper body workout, don’t forget to share and subscribe!

Peace & Love,

Heather

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