Tuesday, June 30, 2015

How to Maintain Your Fitness Levels During the Summer Months of Leisure

Hi ladies,

As the summer approaches, thoughts turn to leisure, days on the beach, barbecues and time spent with family. While it is important to enjoy leisure time during the warmer months of the year, it is equally important to remain fit and healthy.

The temptations of summer can leave you overweight, lethargic, and out of shape if you let them. However, you don't have to deprive yourself of the odd beer, barbecue burger or ice cream during the summer - as long as you take steps to remain active.

1. Be an early riser
Although you might have to drag yourself out of bed a little earlier than you'd like, exercising in the morning will leave you with the entire day at your disposal. Exercising in the mornings during the summer will also mean you avoid the most intense sunshine the day has to offer. Exercise might entail a long walk with the dog, a gentle jog or an arduous run. However, you can also look upon exercise as an enjoyable summer activity. Rollerblading, skateboarding and cycling before breakfast can be fun ways to stay fit in the great outdoors during the warmer months.


2. Set yourself daily activity targets
It is easy to become sidetracked during a summer of leisure and fun, which can lead to exercise becoming an afterthought. By setting yourself activity targets every day, you can ensure that summer fun doesn't get in the way of your healthy lifestyle. Your targets will very much depend on your current physical fitness, and your long-term goals. The Fitbug activity tracker can help you to set and monitor your targets on a daily basis, and it can be carried on you throughout the day. The data on your activity levels can then be accessed via a user-friendly mobile app that is included with this intuitive fitness tracker.


3. Have fun
Particularly during the summer, having fun and getting exercise aren't mutually exclusive. You can get a great workout while enjoying fun activities with your family on the beach or in the country. For instance, kicking a ball about for a couple of hours will get your heart working nicely. Trampolining in the garden or playing Frisbee on the beach are also great ways to get a great cardiovascular workout while enjoying quality time with the people you love.


4. Get involved in outdoor activities
Summer is the perfect time to get out and enjoy a range of organised activities. Join a local climbing club, take up canoeing of learn to surf. If exercise is going to be an integral part of your life in the long term, it has to be enjoyable. Cycling, hiking and running clubs are always on the look-out for new members during the summer months, so you can enjoy the sunshine, get fit and meet new friends all at the same time.


5. Moderate your alcohol consumption
There is no need to completely abstain from the odd tipple during the summer months. By moderating your consumption, you can easily enjoy beer at barbecues or wine during al fresco dining. However, it's a good idea to have a glass of water for every alcoholic drink you enjoy. And by using fresh fruit juice as a mixer, you can also ensure that you consume the essential vitamins your body needs. Cocktails such as the Cosmopolitan, the Bloody Mary and the Kale Mojito can provide you with a nutritious energy boost - counteracting some of the unwanted side-effects of drinking alcohol.


6. Stay hydrated
In order to maintain activity levels that will keep your fitness levels up, you need to be hydrated at all times. Summer is a time when people drink fizzy beverages, alcohol and fruit juice. In the case of alcohol, excess consumption will actually speed up the process of dehydration - particularly when temperatures are high. And the excessive consumption of sugary drinks will drastically increase your calorie intake. There is no substitute for drinking lots of water during the summer months.

You will know that you're dehydrated if your urine is darker than the colour of straw. To prevent this from happening, you should be drinking around two litres of water every day, and more if you're sweating a lot.



The summer is a time to have fun in the great outdoors. If you remain active, eat well and stay hydrated, you should be able to maintain your fitness levels while enjoying a few summer treats along the way.

Disclaimer: This post was sponsored by FitBug


Red, White, & Blue In-The-Face July Workout Challenge

Here is your July monthly workout challenge! Complete each day-3 sets of each move. 

To detox and shape up from the 4th of July, be sure to click here to join my newest DietBet game that starts Monday! You may use this workout in the game to help you lose weight :)

Wednesday July 1
5 Burpees
5 Bicycle Crunches
5 Tricep Dips

Thursday July 2
5 Mountain Climbers
5 Russian Twists
5 Split Squats

Friday July 3
10 Burpees
10 Bicycle Crunches
10 Tricep Dips

Saturday July 4
10 Mountain Climbers
10 Russian Twists
10 Split Squats

Sunday July 5
15 Burpees
15 Bicycle Crunches
15 Tricep Dips

Monday July 6
15 Mountain Climbers
15 Russian Twists
15 Split Squats

Tuesday July 7
20 Burpees
20 Bicycle Crunches
20 Tricep Dips

Wednesday July 8
20 Mountain Climbers
20 Russian Twists
20 Split Squats

Thursday July 9
25 Burpees
25 Bicycle Crunches
25 Tricep Dips

Friday July 10
25 Mountain Climbers
25 Russian Twists
25 Split Squats

Saturday July 11
30 Burpees
30 Bicycle Crunches
30 Tricep Dips

Sunday July 12
30 Mountain Climbers
30 Russian Twists
30 Split Squats

Monday July 13
35 Burpees
35 Bicycle Crunches
35 Tricep Dips

Tuesday July 14
35 Mountain Climbers
35 Russian Twists
35 Split Squats

Wednesday July 15
40 Burpees
40 Bicycle Crunches
40 Tricep Dips

Thursday July 16
40 Mountain Climbers
40 Russian Twists
40 Split Squats

Friday July 17
45 Burpees
45 Bicycle Crunches
45 Tricep Dips

Saturday July 18
45 Mountain Climbers
45 Russian Twists
45 Split Squats

Sunday July 19
50 Burpees
50 Bicycle Crunches
50 Tricep Dips

Monday July 20
50 Mountain Climbers
50 Russian Twists
50 Split Squats

Tuesday July 21
55 Burpees
55 Bicycle Crunches
55 Tricep Dips

Wednesday July 22
55 Mountain Climbers
55 Russian Twists
55 Split Squats

Thursday July 23
60 Burpees
60 Bicycle Crunches
60 Tricep Dips

Friday July 24
60 Mountain Climbers
60 Russian Twists
60 Split Squats

Saturday July 25
65 Burpees
65 Bicycle Crunches
65 Tricep Dips

Sunday July 26
65 Mountain Climbers
65 Russian Twists
65 Split Squats

Monday July 27
70 Burpees
70 Bicycle Crunches
70 Tricep Dips

Tuesday July 28
70 Mountain Climbers
70 Russian Twists
70 Split Squats

Wednesday July 29
75 Burpees
75 Bicycle Crunches
75 Tricep Dips

Thursday July 30
75 Mountain Climbers
75 Russian Twists
75 Split Squats

Friday July 31
80 Burpees
80 Bicycle Crunches
80 Tricep Dips

Directions
Bicycle Crunches:
benefits
  • Lie flat on the floor with your lower back pressed to the ground and contract your core muscles.
  • With your hands gently holding your head, lift your knees to about a 45-degree angle.
  • Slowly, at first, go through a bicycle pedal motion.
  • Alternately touching your elbows to the opposite knees as you twist back and forth.
Russian Twists:
benefits
  • Sit on the ground with your knees bent and your heels about a foot from your butt.
  • Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight, but don’t let it curve.
  • Place your arms straight out in front of you with your hands one on top of the other. Your hands should be level with the bottom of your ribcage.
  • Pull your navel to your spine and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center and rotate to the right. This completes one rep.
Split Squats
benefits
  • Stand with dumbbells grasped to sides facing away from bench.
  • Extend leg back and place top of foot on bench.
  • Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor.
  • Return to original standing position by extending hip and knee of forward leg and repeat. Continue with opposite leg.
Burpees:
benefits
  • Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
  • Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
  • Lower your chest to do a push-up. Bring your chest back up.
  • Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
  • Repeat.
Tricep Dips
benefits
  • Position your hands shoulder-width apart on a secured bench or stable chair. Slide your butt off the front of the bench with your legs extended out in front of you.
  • Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
  • Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
  • Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.
  • Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.
Mountain Climbers
benefits
  • Start the exercise by lying face down on the floor.
  • Straighten out your arms and then touch your knees down to the ground or floor.
  • Now you are ready to lift yourself up into position. When doing this, be sure that your hands are directly under your chest at a width that is slightly more than your shoulder length distance.
  • Once you have settled into position and checked the position of your hands you should be sure to keep your legs stretched out, ensuring that they are properly lined up with the rest of your body. Pay special attention to your knees as many people tend to create a gap here but that should be avoided. If the recommended position is uncomfortable for you, it is alright to modify it slightly as long as you maintain the correct posture.
  • Now you should stretch out your left leg for stability. Bend your right knee and bring it up in the direction of your right hand. At this point, you should be in a similar position to the one you would be in if you were climbing a mountain or tree (hence the name) except horizontal instead of vertical.
  • After bringing your right knee up, return it to the original position and do the previous step with your left leg. (Once again, bend the left knee and bring it up towards the left hand mimicking the actions of a mountain climber)


Sunday, June 28, 2015

My 5 Summer Skincare Must Haves


I get asked all of the time how I keep my skin so smooth. I typically use Rodan & Fields as well as Skinceuticals-they are my favorite brands and I alternate daily between them. However, Skinceuticals isn't super affordable for everyone.

Now that summer is in full swing, I wanted to share with you my summer beauty staples to keeping my skin youthful and glowing. My friend Brittney Jones, a Rodan & Fields consultant, introduced me to 5 new products that I have been going crazy over!

One of my highly favorite products for summer for dry lips has been the Lip Micro-Dermabrasion. This little handy dandy lip scrub comes in the tube that can easily be thrown into your beach bag or purse. All you have to do is wet your lips and apply the scrub as if you were putting on chapstick. Then, you wipe off and BAM! Your lips are smooth as ever.

Have any fine lines that are totally visible for everyone to see? The Acute Care Strips for Expression Lines can take care of those. You place a strip over the area that you see wrinkling the most. For example, I used one of my forehead and one above my mouth or on the "smile lines." I put them on at night and took them off in the morning-yes they stayed on and yes they were comfy enough for me to realize they weren't there-and sure enough, both sets of lines were softer than before!

Another little obsession I have had is with this stuff! The Micro-Dermabrasion Paste. I like to use it on my face, but honestly you can use it anywhere (especially elbows or knees) to scrub and exfoliate rough skin. It works in the same way as the Lip Micro-Dermabrasion. I use this product once a week to bring out a youthful glow.

If anything else, you will need a GOOD-no-GREAT sunscreen for summer. The sun is the leading cause of aging skin: wrinkles, lines, sagging, and dullness. You have got to protect your skin-it does not matter if you are running to the grocery store for a bit or heading out to the beach-when you are outdoors, the sun will get you. This is why I love the Lip Shield SPF 25 and the Essentials Broad Spectrum SPF 30 Sunscreen. I also use my sunscreen to protect my tattoos which the sun can cause fading of the ink.

To contact Brittney with questions about any of these products, email her at brittneymjones2012@gmail.com or give her a call/text at: (662) 803-7943

To order or view products, click here: https://bmjones.myrandf.com/




3 At-Home Ways to Reduce Cellulite


Cellulite sucks. There's no simple way to put it. There are so many expensive creams, serums, and lotions out there that promise to banish cellulite once and for all, but why waste your money when you can try all-natural remedies at home that are just as effective?
Other than sticking to a clean diet, consistent workout program, and drinking enough water, here are 3 home remedies that we love to combat cellulite with:
1. Coffee Scrub-use once or twice per week in the shower. Caffeine in the coffee has been known to reduce the appearance of cellulite and refresh the skin.
FullSizeRender (7)
Ingredients
  • 2 cups Coffee Grinds
  • 1/2 cup Sea Salt
  • 1/4 cup Raw Honey
  • 4 tbps Coconut Oil
  • An exfoliating glove or dry brush (very helpful, but optional)
Directions
  1. Mix ingredients in a bowl.
  2. Massage the scrub into your skin in a circular motion for 5 minutes per butt-cheek. You may also use a dry brush as well.
  3. Store in  an air tight container and keep in the shower for future use.
2. Dry Brushing. As simple as it sounds, all you do is brush your skin with a dry brush before jumping into the shower. The skin is the body's largest organ and eliminates most wastes through the pores. Brushing helps to unclog those pores and bring out a brighter, youthful appearance.
FullSizeRender (7)
How to dry brush:
  1. First you need a proper brush, which you can purchase at most health food stores. Look for firm bristles—typically cactus- or vegetable-derived—or else the process won’t work, King says. A long handle is also handy to help you access hard-to-reach areas such as your back.
  2. Using long, upward strokes, start brushing your skin at your feet and work up your legs one at a time. Then move up your mid-section (front and back) and across your chest. Finish by brushing up your arms toward your armpits.
  3. Shower.
3. Apple Cider Vinegar. ACV helps reduce the signs of cellulite by improving elasticity, which reduces the lumps and dimples associated with cellulite.
FullSizeRender
How to do an apple cider vinegar rub:
  1. Mix 3 parts apple cider vinegar with one part of your favorite massage oil.
  2. Gently knead this solution onto affected skin areas twice daily.
  3. This massage treatment will help to reduce the appearance of cellulite.



Saturday, June 27, 2015

Protein Peanut Butter Fudge Popsicles


Delish snack alert! Protein Peanut Butter Fudge Popsicles 

All you'll need is:
-a Popsicle mold set 
-1/2 cup peanut butter 
-1/4 cup protein powder (I used MRM's natural vanilla whey. You can feel free to use my personal discount code SIA at checkout to try any product for 40% off here: http://mrm-usa.com/)
-1 cup full fat Greek yogurt
-1/3 cup coconut milk
-1 tbsp honey

Mix in a blender, pour into the molds, and freeze overnight. I'll usually eat one to cool off after a workout!



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