Monday, March 24, 2014

Spotlight: Workout with Lynae Fearing

I seriously have the best family all around.  This aunt is amazing, I was lucky enough to live with her an entire summer and nanny her two darling boys (my cousins).  I learned many health tips from her that summer and gave me a HUGE love for yoga.  I love her fashion, workouts, eating styles, and of course her! I begged her to share some secrets with us.


1. What is your workout schedule?

My workout schedule goes something like this: Monday, Treadmill and weights. Tuesday, Flywheel which is a high intensity spin class. Wednesday, Bar Method which is an an aerobic exercise that uses body weight and high reps to tone each major muscle group. Thursday, Yoga and if I feel like another workout it would be another Flywheel class.

2. What are your favorite workouts?

 My favorite workouts are yoga and bar method, I have never been a person who loves aerobic exercises but I know they are necessary for me to keep weight off.

3.What benefits do you see from working out?

I see weight loss and muscle tone. After a certain age women loose muscle mass so it is essential to lift weights.

4. What workout gives you the best results?

I would say that the combination of my workouts gives me the best results. They all do different but specific things. I need the aerobic for keeping weight off, I need weight lifting and Bar Method to tone my muscles and I need yoga to keep me flexible and my muscles long and stretched.

5. How does it fit into your busy schedule and family life?

 I fit my workouts in after I take my kids to school. All of my classes are at 8:30. This gives me time to get home and showered and start the rest of my day.

6. What helps you stay motivated?

 I stay motivated by the way I feel and look when working out. I just don't feel healthy when I don't stay in shape.

7. what gets you out moving when you really just don't want to?

Sheer will power. On the other hand sometimes I take a day off, I just make sure it doesn't become a habit.

8. what healthy eating habits do you follow?

I almost never eat fast food or packaged food. I am lucky to have a restaurant (Shin Sei GO EAT HERE) that has very healthy and delicious choices.

If you have not tried Yoga or Bar Method...make it a goal to go and try.  They are amazing!  Also, if you have not eaten at Shin Sei in Dallas, seriously next time you go..it is a MUST! Thanks for the awesome tips Lynae!!!

Tuesday, February 18, 2014

Post pregnancy easy snacks

I think back to when I was breast-feeding a new born baby.  All I remember is being hungry ALL the time and never having time to eat.  I needed easy healthy snacks that were easy to grab and go!  

This list of EASY healthy and yummy snacks is going to save your life.  Whether you have a newborn, tons of work, crazy family life, or just don't enjoy prepping foods.  Many friends and family have shared these great recipes with me and I have LOVED them. 

-Chia seed pudding. Great recipes located here!

-Quinoa with an over easy egg, avocado, and salsa.

-Overnight oatmeal. Great recipes located here!

-Celery dipped in salsa.

-Nuts and dried fruit mix.

-Smoothies.  Mix any milk, nuts, fruit, flax seed, wheat germ, chia seeds. Takes maybe five minutes to blend!

-Wheat english muffin with peanut butter, honey, and strawberries.

-Cheese and grape plate. Chop up some cheese and wash some grapes.  Easy as pie! 

-Hummus and pita bread. Have hummus and pita bread on hand for a dipping snack.  Try dipping veggies in as well!

-Baked chickpeas.  Rub chickpeas in olive oil and whatever spices you want.  Bake at 400 degrees for forty minutes! 

-Cous Cous with nuts and raisins mixed in.  Make cous cous according to package, after turning off heat add in fruits and nuts. 

-Whole wheat tortilla pizza: dump marinara sauce and cheese on tortilla.  Top with veggies around house.  Stick in microwave or oven!

Sunday, February 9, 2014

Tic Tac Toe your Goals

Sometimes it can be hard to sit down and write down SMART goals even when we know how goals can help us achieve what we want.  Here is a easy tic tac toe format to help all of us have fun setting and achieving goals.

Here is how it works.  Get  a diagram and fill in each slot with 9 small goals that will help you reach your big goal.  As you achieve one "X" or "O" it off.  When you get three in a row, you get to reward yourself.  Whether that is a pedicure, or a sleep in day is up to you.  Continue till the entire sheet is marked off.

Try putting more than just exercise goals.  You can put a work, emotional, eating, exercising, family, etc. Try it!  I know it will be fun and spice up your month :).


Drink your water (8 C) 5 entire days!
Try a new workout this week.
Do something nice for a family member.
Exercise six days this week!
Sunday Stretches.
Do 10 intervals at goal pace.
1 day of ONLY positive thinking (start over if a negative lasts longer than 20 sec).
Cook 1 new healthy meal.
Do one extra exercise, when you think you just cant.

Monday, January 20, 2014

Road trip exercise!

Three of my aunts decided to come down to Vegas to have some fun and workout in the sun! We are very excited to see them. One of my aunts mentioned the long drive is going to take away twelve hours of exercise. Soo I was inspired to give them a car workout. As silly as these exercises may seem, they have great benefit and a huge up from just sitting and slouching that entire time.

Repeat these every hour of your next road trip.

Number one rule: the driver cannot participate. Focus on tightening core and sitting with good posture the entire duration of the workouts. Shoot for the entire drive:).

1. Knee highs. Alternate lifting your  knees as high as you can. Do this 30 times each leg.

2. Take arms and push back into chair, holding for thirty seconds. Have arms bent at elbows.

3. With elbows bent like chicken wings, lift arms up to shoulder height and down again thirty times.

4. Thirty upward arm punches each arm.

5. Use opposite arm to resist moving arm as you try to pull it into body. Hold thirty seconds.

6. Use opposite arm to resist moving arm as you straighten your arm. Hold thirty seconds.

7. Tighten bum muscles and hold for thirty seconds.

8. Tighten abs and hold for thirty seconds.


Pit stops: repeat these every stop for gas and food.

1. Thirty squats lifting arms above head when legs straighten.

2. Twenty forward leg swings each leg.

3. Lunges around the car.

4. Thirty calf raises.

* Try to make healthy food choices and drink lots of water. You will feel much better at the end.


Thursday, January 2, 2014

20 EASY fun exercise goals to fit in your life for 2014!


Alright ya'all! If you don't feel like you have time to exercise, these will SAVE your life. There are MANY more of these simple ways to add more movement to your life.  These area few to spark your creativity and show you just how easy and good it is for you to do something this little everyday.  You will be amazed at the benefits you see.  Seriously.  Just try one!  
  1. 5 squats before you brush your teeth morning and night
  2. 30 second plank before you eat dinner every night
  3. Park in the farthest parking stall possible everywhere you go
  4. Take the stairs everywhere you go (if possible)
  5. 10 high steps while you get dressed in the morning
  6. 10 jumping jacks on your lunch break
  7. 10 calf raises when you yawn 
  8. Stretch while you watch your favorite TV show
  9. 20 leg lifts when you read your books (each leg!)
  10. Before letting yourself fall completely asleep, do 20 crunches (in bed)
  11. 5 back arches when you wash your hair in the shower (be careful not to slip)
  12. While cooking dinner, lift each ingredient high in the air two times
  13. When chores arise in the house, do them with more muscle contracting movements
  14. Backwards plank for 30 seconds every morning you wake up (in bed)
  15. One leg balance any time you are standing still (switch legs)
  16. One legged squat five times each leg before sitting down to go to the bathroom
  17. Walk around the car two times before getting in to go to your destination
  18. Carry groceries in the hand held basket (if getting all items will fit in it)
  19. Walk more briskly everywhere you go (step it up!)
  20. Do lunges as you move from room to room in your house!

Food & Exercise Log Outline

I LOVE food and exercise logging.  Here is a basic format for all you people starting new goals or just continuing good habits!

FOUR reasons I love logging:
1-It helps you realize what you are putting into your body
2- It helps you focus on getting the good stuff in!
3- It helps you see patterns in your exercising (to help your workouts be extra successful)
4- It is encouraging to look back at them and see all of your awesome work!

*I starred my favorite and most important parts of the logging.  Don't skip those boxes!!

NAME:
*GOAL:
Date: *Time: Type: Reps: Weight: Distance: Speed:
*How did you feel:

More exercise details (you can add times to when you eat, make sure to put how much of each food)
FOOD LOG
Breakfast:
Snack:
Lunch:
Snack:
Dinner:
Post-workout snack:
*FOOD CHECK OFF: check off each number as you eat the food
5 fruits/vegetables 1 2 3 4 5 (don't be scared to shoot for 10)
8 glasses of water 1 2 3 4 5 6 7 8
Lean protein 1 2 3 4
Whole grain 1 2 3 4 5 6
Low-Fat Dairy 1 2 3
Healthy Oils 1 2 3
*LIMIT SUGARS AND PROCESSED FOODS*