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App Workout Challenge Day #4: 7 Minute Superhero Workout!

APP WORKOUT CHALLENGE

This is part of the 30 Day iPhone App Workout Challenge. Join and read all the posts here.

Are you ready to save the world and get fit while doing so?? Six to Start, the company that made Zombies Run, also made today’s intense workout where you complete HIIT moves in order to save the world from perilous scenarios! I hope you’re ready to go because today’s workout is going to be intense!

sixtostart7minutehiitappreviewApp to Download: 7 Minute Superhero Workout ($2.99 in the app store)

Workout Length: 12 minutes

Type of Workout: High Intensity Interval Training (HIIT)

What you need: A wall to sit on, somewhere to place your ipad/ipod/etc. [Read more…]

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App Workout Challenge Day #3: FitStar Yoga

APP WORKOUT CHALLENGE

This is part of the 30 Day iPhone App Workout Challenge. Join and read all the posts here.

Welcome to day three, you fit people you! Now that we’ve run from zombies, done crunches like we were in a 90’s infomercial, and ate protein pancakes to help aid recovery, it’s time to do some yoga.

I’ve written about the benefits of yoga in the past, and today we’re doing yoga with one of my favorite yoga instructors, TARA STILES! For those of you who did the 30 Day Youtube Workout, you’ll remember doing several weight loss yoga and strength training yoga routines.

Well, Tara Stiles is back with an app that offers personalized yoga routines that grow with your ability.

Let’s get started!fit star yoga

App to Download: FitStar Yoga (free in the app store)

Workout Length: 40+ minutes

Type of Workout: Yoga

What you need: Yoga mat

About Fit Star YogaFit Star Yoga Review

I like this app because during the workout, you can tap the screen to let the app know that a pose is too hard for you, and at the end of the session you can let the app know if any of the poses were too easy.

Future workouts will be adjusted to meet your exercise level.

This app is also great since you can also change

Today’s Workout

Do the yoga intro, and then one yoga workout of your choice. This app offers great themed yoga that keeps the sessions interesting. Since the app is so personalized, it’s up to you to decide what you want to do, just make sure you’re challenging yourself.

Today’s workout is about recovery as well as improving your flexibility, balance, and strength.

One of the things I’d suggest if you’re up to it is to try and make yoga a daily practice. If you’re up to it, I challenge you to do yoga each day for the rest of the 30 day challenge in addition to the rest of the daily challenges. It’s a great stress reliever and without yoga, there is no way I could stay sane.

Also, for those of you doing this challenge in real time, happy fall! I finally got to break out my favorite sweater since it went from 85 to 60 degrees overnight here in LA. (Los Angeles does seasons like college students do essays — haphazardly and overnight.)

Good luck and see you tomorrow!it's fall clothing yay

-Amy

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Vanilla Cinnamon Flaxseed Protein Pancakes

ProteinPancakesFlaxseedWeightLossRecipe

Good morning campers! Today I have a delicious protein pancake recipe to get you through your workouts, and it contains something I think most protein pancake recipes neglect.

This recipe contains ground flaxseed — an absolute MUST in your diet! I use flaxseed to top my cereal, oatmeal, and sometimes I even mix it into smoothies. Flaxseeds have been linked to potentially reducing the risk for heart disease, cancer and stroke, and they contain essential omega-3 fatty acids that are heart-healthy.

Flaxseed has a ton of protein, fiber, (essential for making your weight loss efforts effective) and is a superfood you should be eating more of to make your diet healthier.

The bananas make this recipe super fluffy, and if you want these flapjacks sweeter, use a banana that is more ripe.

Mix the following in a bowl:

  • 1 egg
  • 1/2 scoop vanilla protein powder (I use Vega)
  • Dash of cinnamon (i.e. as much as you want, in my case several healthy shakes)
  • 1/4 cup water
  • 1 tbsp ground flaxseed
  • 1/2 tsp vanilla extract
  • 1 small mashed ripe bananaProteinPancakesFlaxseedWeightLossRecipe2

Grease a frying pan (preferably with olive oil cooking spray), and then cook pancakes until golden-brown.

Top with honey, cinnamon, and fresh fruit if you have it (I’m a bad health blogger, I need to go to the store).

Makes two pancakes. 

These pancakes are a great morning boost if you’re doing something like the 30 Day iPhone Fitness App Challenge and need energy in the morning to attack your workouts!

Let me know what other recipes you want to see in the comments!

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App Workout Challenge Day #2: CARROT Fit

APP WORKOUT CHALLENGE

This is part of the 30 Day iPhone App Workout Challenge. Join and read all the posts here.

Welcome to day two, fitness fanatics!

Today’s workout is brought to you by CARROT Fit — and we’re doing interval training!

If you’re curious about the benefits of interval training, read this post. Interval training is truly one of the best ways to burn fat, get lean, and get a great workout in the same amount of time it takes to heat up an unhealthy TV dinner.

Today you’re also in for a treat — CARROT Fit strings together a hilarious, motivating set of workouts and keeps you entertained as you’re dying from the intervals.

Let’s go!

App to Download: Carrot Fit ($2.99 in the app store)

Workout Length: 7-14 minutes (see the bonus challenge to make this workout even more challenging!)

Type of Workout: Interval training

What you need: Chair, wall, and hand weights (optional — to make it more challenging)

About Carrot Fit

Today’s Workout

CarrotFit Review best fitness appsToday you’re doing SEVEN MINUTES IN HELL with one of the most hilarious fitness apps out there. Once you download the app, do seven minutes in hell TWICE in order to complete today’s workout.

Things to remember:

If you’re not familiar with the form for basic lunges, squats, and wall sits, you may want to review them on your own. CARROT Fit will go over form with you, but if you’re new to fitness I would recommend looking up the form ahead of time.

What you’re in for today:

A lot of sass, fun, running from ostriches, jokes about ’90s infomercials, and a fun workout. Good luck and tell me how it goes!

best fitness apps carrot fit reviewBonus Challenge

If you survived Seven Minutes in Hell, I challenge you to do it again — this time with WEIGHTS!

Use dumbbells of your choice for the squats, lunges, wall sits, and crunches.

…

 

NOTE: While I think this app is worth the price, I know some people don’t want to buy apps at all. The alternate workout for this day of the challenge can be found here. 

Congrats! You’ve survived DAY TWO! Can’t wait to see you all tomorrow!

-Amy

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App Workout Challenge Day #1: Zombies Run

APP WORKOUT CHALLENGE

This is part of the 30 Day iPhone App Workout Challenge. Join the challenge and read all the posts here.

zombies run reviewWelcome to the 30 Day iPhone Workout Challenge!! Today’s the perfect day to use your phone for something other than Instagramming latte art.

Today we’re kicking of the challenge with one of my favorite FREE running apps: the thrilling, scripted ZOMBIES RUN! Be prepared to run from zombies and experience a thrilling, immersive story that motivates you to run faster.

App to Download: Zombies Run (free in the app store)

Workout Length: 35+ minutes

Type of Workout: Running interval training

What you need: An armband to hold your phone while running, earbuds, good running shoes

About Zombies Run

The story starts with your helicopter bringing supplies to a human outpost in the middle of a zombie infestation. But suddenly — your helicopter is shot down by a rocket launcher! And now you’re running from zombies and trying to make it back to the base alive. In the first episode alone, you start to learn about the characters, wonder who shot you down, and actually feel like you’re in the story. Then, after your run you can use the supplies you collected on your run to build your base.

I love this app because the adrenaline rush is REAL you guys. This app makes running fun again and it’s what got me through the training for my first half marathon.

The video game aspect of this app will make it addicting, and it will motivate you to work out more so you can build your base and figure out what will happen next.

Today’s Workout

Today you’re doing your first mission! Before you get started:zombies run review

  • Make sure that you have something to secure your phone to your person (i.e. an armband). Running outside is more fun and energizing, and I would recommend that. It’s OK to run on a treadmill, just make sure “step counting” is on, and that you have an armband.
  • When running outside, be sure to pick an area where you can safely run from zombies. I prefer running on the track, the beach, or on a trail because you don’t have to worry about stopping at stoplights or cars when you’re trying to get away from the zombies.
  • Make sure you have your running playlist ready to go. In between mission updates, you’ll be running with your own playlist. This can be another app like Spotify, or whatever music is on your phone. Just make sure you have something dramatic, awesome, and high-tempo to keep you going!
  • You can run after the mission continues. There are two radio DJ’s who make jokes and talk about life now that the zombies are here after the mission’s over. If you feel like it, keep running to hear their witty banter!
  • Go at your own pace. This is an interval run, so you should be running at a fairly quick tempo (but not where you’re out of breath) and then giving it your ALL when the zombies chase you.

If you want to make your run more challenging, simply pick up the pace!

Have fun, good luck, and let me know how you liked day one by leaving a comment! See you tomorrow!

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3 Things to Know About Protein and Weight Loss

ProteinandWeightLoss

The fitness community can pretty adequately be summarized by these three things: protein powder, yoga, and fruit water. 

Today I’m here to talk about protein, which always seems to be at the center of every blog post ever (I know, I know, I’m #basic now that I’ve broken down and am blogging about protein and protein powders but I’m only answering your questions ok???)

1. Know how much protein you need per day to reach your goals.

Protein helps with weight loss because it boosts your metabolic rate and decreases your appetite (source.) The common recommendation for those trying to get lean is around 1 gram of protein per pound, although it does really depend on how active your lifestyle is and your goals.

I really hate the nitty-gritty details of protein calculations, so if you need more info on this, I would recommend this website.

2. Protein powder and shakes aren’t necessarily the answer.

The main issue with protein powders, bars, and shakes is that these things can contain high levels of sugar and artificial ingredients. Supplements might make sense if you’re struggling to reach your daily protein goals as-is, but make sure you do your research. Pick protein that is plant-based, and doesn’t have soy as too much soy can increase your estrogen levels too high.

As a rule, I try and stay away from supplements except for daily multivitamins, but I’m giving Vega protein powder a try to see how it affects my workout schedule and the results of my training, and I’ll let you know how it goes!

3. Try and eat protein at every meal.

Whether that’s meat, fish, legumes, tofu, or whatever else floats your boat, try and make protein a center for your meals.

I love bean soup, quinoa and fish, avocado eggs, and things like parfaits for snacks.

Make whole, healthy foods your first stop, and only use protein powders for things like post-workout recovery drinks. Protein powders don’t have all the nutrients that whole foods have, so I would warn against using them as meal replacements too often.

…

There you have it! What’s your favorite source of protein? Let me know in the comments!

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3 Easy Ways to Cook With Coconut Oil

Coconut oil health benefits

I love coconut oil recipes for two reasons: first, my new boyfriend is allergic to literally everything fun and delicious (dairy, eggs, nuts, legumes, soy) so I substitute coconut oil for margarine whenever I cook for him and don’t want a dead boyfriend on my hands. (And cooking for those with a ton of allergies CAN be done! I’ll write a post on that soon!)

Secondly, coconut oil has triglycerides that have been shown to speed up your metabolism and help you eat less calories per day (see footnotes for links to research). It’s also plant-based, which is another plus in my book.

Some interesting things to note about coconut oil is that it’s solid at room temperature. Get unrefined coconut oil if you can, which is the healthier option.

So here are three easy ways you can substitute coconut oil for things like butter or the tears of your enemies:

1. AS A TOPPING OR IN SMOOTHIES:

If you’re going for a creamier smoothie but don’t want to add dairy, add coconut oil! Make sure it’s liquid, though.

It’s a good substitute for butter if you’re one of those people who is trying to move away from putting butter on pancakes and such.

2. FOR FRYING OR BAKING:

Sometimes I like to make pan-seared cod on a bed of brown rice with veggies. However, I didn’t want to use butter because, y’know, I like when my boyfriend is alive.

Coconut oil is safe for frying and baking, so you can use it whenever or wherever you please. 

3. SUBSTITUTE COCONUT OIL INSTEAD OF USING OTHER BUTTER AND OTHER OILS:

If a recipe calls for margarine, use coconut oil in its solid form. If you’re substituting coconut oil for another oil like canola oil or olive oil, then make sure to melt the coconut oil.

…

So there you have it! Easy ways to go tropical and integrate coconut oil in your diet.

Have any other good coconut oil recipes to share? Let me know in the comments below!

source #1

source #2

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Should You Drink Caffeine Before a Workout?

Cafe-Latte

#blessed

For those of you who don’t know, I’m a self-proclaimed espresso connoisseur. Anything less than four shots of espresso will put me to sleep. (Kidding. Sort of.)

Aside from being that girl in the library at 2am discovering why a Red Eye is the best coffee drink of all time, I also am not a morning person. So when I needed to do morning workouts in order to fit them into my schedule, I wondered… can I drink coffee or other types of caffeine right before a run or a gym sesh? Leg day would surely be better with some cold brew, amirite? [Read more…]

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7 Day Clean-Up: Passing the FBI Fitness Test and Other Fitness Goal-Setting Tips [Day 3]

7daycleanupnew

This is part of the 7 Day Clean-Up Series. See all posts in the series here.

This summer, my best friend was like, “Amy, we have to be able to pass the FBI fitness test. Y’know, for fun. Also job security since we’re graduating.”

I foolishly agreed, thinking that it couldn’t be that hard. I work out, and I’m also currently training for my third half-marathon (in part because this guy I like asked me to run it with him #priorities).

The first part of the FBI fitness test is 60 seconds worth of sit-ups. Easy. Doing yoga has its benefits.

Second task: 60 seconds worth of push-ups. I was able to get through about one push-up before collapsing, and could only get through 30 seconds of knees-on-the-ground push-ups. Clearly my upper body strength needs work.

Third task: a 300-meter sprint. That’s about 3/4 of the way around the track. Suffice to say my “sprint” was more of a “light jog.”

So while yes, I am in fairly good shape because of yoga and lifting, my endurance and upper body strength needs some serious work. My best friend and I want to be able to pass the test before winter.

While you may not be training for a life of adventure and mystique within the walls of the FBI like we are (or pretending to, anyways), it’s good to set goals you can actually measure.

If you don’t have fitness goals, you don’t have any indication of where you’re at now and if you will have made any progress six months from now.

3 Great Fitness Goals to Set:

  1. Pass the FBI or President’s Fitness Test
  2. Complete the 30 Day Shred
  3. Complete the 30 Day Clean Eating Challenge

So set some goals and get ready to join the FBI.

Or just get really fit.

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7 Day Clean Up: Staying Motivated to Work Out [Day 2]

7daycleanupnew

This is part of the 7 Day Clean-Up Series. See all posts in the series here.

Hey everyone! Welcome back! Today we’re going to sit down and get an epic workout plan in place for you, talk about ways to maintain that workout plan, and the secret to staying motivated.

Day 2: Making a Workout Schedule

Step 1. Design your weekly workout plan using this guide. Make sure you’re working out enough days to reach your goal and have a good balance of activities you enjoy. For example, I love yoga so I do it all the time, but I find variety by trying different types of yoga like hanging yoga and different vinyasa flows.

Step 2. Create a workout calendar. I have a workout calendar I hang on my wall, and I make myself check off each workout so I feel motivated to get it done so I can check it off. I highly recommend making one of these! At the start of every week it helps to plan out what workouts you’re going to do so that you can stay motivated and look forward to it.

Step 3. Double check to make sure your workout schedule isn’t falling into any common traps or problems. Having a balanced schedule is a bit of an art, but make sure it’s well rounded with strength and cardio and you should be golden.

Here’s this week’s workout schedule for me: [Read more…]