Work Out Wish List

I go through phases where I only buy certain items while out shopping. I go through stages of only tank tops, lots of prints, cooking gadgets, jewelry, and as always, I'm always in the mood to buy new running shoes. Right now I'm on a kick to buy new work out clothes, accessories and gear. It makes me more motivated to exercise when I'm wearing a new outfit and my hair  is wrapped in the cutest new headband. My budget is tight but here’s what’s on my wish list for fitness gear!

LuLu for Life

It’s supportive and adorable- what more could you ask for. Plus, no wish list is complete without some LuLu!

http://shop.lululemon.com/products/clothes-accessories/women-sports-bras/All-Sport-Bra?cc=7218&skuId=3495531&catId=women-sports-bras

Heart Rate Monitor

This item is inspired by our girl Lauren. She got one for her birthday and hasn’t done a work out since without it. I get envious of her when we go on runs together because she can tell how far she's ran, the amount of calories burned and can make sure to keep her heart rate in her target zone. I NEED this. 

This is the one Lauren has, but hers is pink. 

http://www.amazon.com/gp/product/B005O9JJVI/ref=s9_simh_bw_p200_d0_i1?pf_rd_m=ATVPDKIKX0DER&pf_rd_s=merchandised-search-5&pf_rd_r=6469D0A88523473497D5&pf_rd_t=101&pf_rd_p=1306311262&pf_rd_i=3407971

Tank Top Trends

It’s all about the tank tops, especially in the summer! I like this simple and affordable Nike tank. The bold, bright lettering is fun and it’s loose fit is my favorite! They have other colors too!

http://store.nike.com/us/en_us/pd/futura-racer-2-tank-top/pid-683321/pgid-656259

Head in the Game

I love head bands. If they get too thick though, they make me super hot almost like I’m wearing a winter beanie while running 6 miles in the summer. Not a fun feeling. This one is stylish, small and unique. And for only $12 it can fit into anyone’s budget. 

http://athleta.gap.com/browse/product.do?cid=84140&vid=1&pid=694522272

Bag it up

I thought I was done with LuLu Lemon things on my wish list, but this gym bag is to die for. It’s huge, can hold up to 50 pounds and heck, it’s bright and beautiful! As for LuLu prices, it’s not too shabby either. 

http://shop.lululemon.com/products/clothes-accessories/women-bags/Go-With-The-Flow-Bag?cc=11044&skuId=3494199&catId=women-bags

I love these new fitness items. My budget my not call for all of them but a girl can dream, right! 

XO,

-Er

Ch-Ch-Change It Up

Its so very vital to change up your workouts. I get sad when I see people doing the exact same routine for days on end and expecting new results. You gotta change, people!

I admit, I have totally been there. Either training for a race or simply being unmotivated to try something new and get out my comfort zone.We like what we know and we get stuck. Run everyday for 20 minutes. Or the elliptical 5 days a week. Or spin class and nothing else. While all these things are fine and dandy, it is better if you mix them all together!

Here are my favorite ways to change things up:

-Adding in a strength routine! Girls, DON'T be afraid to lift, and lift HEAVY! It will not make your arms bigger. It drives me crazy when people say this. The type of food you eat is what makes your arms bigger. Especially if you stick to sets with 15+ reps, you'll be lean and toned in no time.If you need help with movements and ideas, check out Shape.com, Bodybuilding.com (don't be afraid, they have TONS of plans for toning and for women, not just bodybuilders), or self.com.



Workin' on my guns!

 -Try HIIT (High Intensity Interval Training)

This basically means changing up the speed of your workouts. It can be done on most any equipment (treadmill, elliptical, bike, stairmaster). Try 30 seconds of regular/easy speed, then crank it up for 30 seconds as fast as you can! Repeat as many times as you can. By ramping up your heart rate and then bringing it back down, you give your metabolism a nice surge and will continue to burn calories faster once you are done than if you did steady-state cardio. Here's one that doesn't need any equipment:

My heart rate monite after some HIIT!

-Try a new class!

I tried out TurboKick at my local gym, and fell in LOVE. I try to do it every Monday night, or every other.But not 5 times a week. Group fitness classes are great supplements to your workout week. When you find a class and instructor you love, it keeps you motivated and before you know it you've worked for an hour and burned 500 cals!

-Try a program/workout DVD

These are nice because they are specifically designed to help you change your routine on a daily basis and work your whole body in different ways.

• Jamie Eason' Live Fit Trainer (I have 2 weeks left on this program!and its FREE)

• Insanity/P90X

• TurboFire

What new thing are YOU going to try this week?

~Lauren

For the Love of the Game

There are not many sports that I haven’t played, swam, danced, tumbled, ran or jumped. I love sports. So so much! I love playing them for sure and I love watching them too. I am competitive to the core, which is why I get so much excitement and life out of a healthy competition. Of all the things I have done, volleyball is by far my favorite. I have been playing since I was 11 and haven’t ever looked back. I did every summer sports camp, open gym practice and was the first to put on my knee pads and spandex every year for team try outs. Some of my fondest high school memories are playing with my team. When it was time to go to college I decided that I would turn down the 2 small offers I got to play at D2 schools and went to a big university where I did not stand a chance of playing. But I wasn’t going to let the fact that I’m only 5’5’’ and have a vertical of a elephant stop me from playing. So, I competed in intramural volleyball all through college. In the summers, I coached high school girls volleyball at Kanakuk Christian Sports Kamp (yes, camp with a 'K'.) I loved coaching so I decided to pass down my love of the game to another team of girls and coached my first club season of 15 year old freshmen. It was a blast. I had moments where I got jealous of my girls because I remember how much I enjoyed playing Club and I wanted to be in their shoes again! (I might regret ever saying that I wish I was a 15 year old teenager again!) 

My high school days of play Libero 

Coaching Club volleyball for Colorado North Stars. They were an amazing group of girls. 

This year, I was a little nervous that I wouldn’t get to play the game that I am so in love with. I wasn’t able to coach this year and I wasn’t in college so my options were limited as to where I can play. Thankfully, one of my girl friends from work loves the game just as much as I do, and offered for me to join her team! Without skipping a beat, I accepted the invitation and signed up with their recreation team. We had a blast playing- no doubt, but we weren’t very good! We did not win very much, but that’s not what it’s about. Playing volleyball for me is so much more than winning. It’s a way for me to use my skills, be a part of a team, play my passion, work out and have a ton of fun! We laughed just as much as we scored points, which in my mind is a successful season.

 (Don’t get me wrong, I want to win...but that comes second to having a good time!)

Serves You Right! That was our team name. 

I am excited to continue playing. It is for the love of the game because, man, I love the game. We are setting up are co-ed team for the summer season of sand volleyball right now and you better believe I will keep you posted with some pictures of us spiking the heck out of that volleyball. Do what you love. I love volleyball. 

~ Erin

A Walk in My Shoes

There is seriously nothing better than a new pair a shoes. I don’t care if it’s a pair of 4 inch stilettos, the cutest strappy sandals or the flashiest new running kicks- they all light my fire. I think new shoes are mood altering. Like when I look down at my feet, my heart flutters and I start to smile because they make me giddy. Usually, for me, new shoes represent something that is currently happening in my life. This past November I bought the most fab pair of grey boots. They were perfect. And the reason why these incredible boots were on my feet was because of my birthday. They were my present to myself and it might have been the best gift I have ever given!  They represented a milestone. Another year under my belt, lessons learned, wisdom gained and new shoes to prove it. Every time I wear my favorite boots, I stand a little taller, and not just because they have a bit of a heal on them!

I had the feeling last week that I was on the brink of newness. It was aching in my bones and showing up with tear filled eyes. It was Valentine’s Day (other’s might call it national Singleness Awareness day!) I called it hang out with your best friend Holly day. Whatever you call the 14th day of February doesn't really matter. What mattered was I was on the verge of something new; a new outlook on life, with a changed perspective and a lot more joy. Of course with a new chapter on the horizon comes a new pair of kicks! These Nike's are not just amazing because they have bright purple laces but they represent something so much more. It’s a new chapter for me; one that I think might be very challenging but also very rewarding. I have taken off my old self (yet again!) and am bringing on the new. I am no longer slave to my past of fear of being alone, not having the perfect career or acting like I have all s*%! together. I am excited to use these amazing new shoes to kick the heck out of kick boxing, cycle a million miles (not literally, but who knows I’m a huge fan lately) and run fast to where I want to go. And I have a lot of places I want to go!

So here’s my advice. Buy new shoes. You have my blessing. Do it. It means more than just looking sexy in that new pair of pumps or rocking it out at the gym with the brightest pair of Nike’s; it means you’re starting something new. Maybe you’re getting ready to train for a half-marathon or primping for your first date with the hot guy from the coffee shop- whatever it is, embrace it with new shoes on your feet that are going to give you the confidence to face whatever lies ahead.

Anyway, life can be hard sometimes- but it’s a whole heck of a lot easier when you have new shoes on your feet to go through the journey.

I’m currently obsessing over cycling classes. 

ROLL OUT!!!!

Foam rolling is becoming a major staple in training programs today. There are tons of benefits.... beyond lookin like a fitness pro rollin around on the ground after your work outs. Here are a couple reasons you might  want to include SMR techniques into your trainings and daily workouts.

BENEFITS:
1) Improvement of mobility and range of motion
2) Reduction of scar tissue adhesions
3) Decreased tone of over-active muscles
4) Improved quality of movement
5) A great substitute for deep tissue massages

Check out the glam roller babe

WHY WE SHOULD ROLL: SMR stands for self-myofascial release. The golgi tendon organ (GTO) is the key ingredient for effective foam rolling. The GTO is a mechanoreceptor found at the muscle-tendon junction. It tells us the level of tensions within our muscle/tendon group. When there is too much tension in our tendons and muscles it puts us at high risk of injury or tendon rupture. The GTO stimulates muscle spindles to relax our tight muscles. Foam rolling allows you to stimulate these muscle tensions causing the GTO to relax the muscle.

ROLLING TOOLS:  

1) Foam Rollers: Foam rollers are versatile and can work out almost every muscle group. They come in various sizes and densities. They work best for big muscle groups like glutes, quads, and the IT band.

2) Medicine Ball: The surface area being worked with a medicine ball is smaller, so if you want to increase pressure you should use a medicine ball. It also allows you to work out muscles in a three- dimensional way.

3) Tennis ball: The tennis ball is the smallest implement to use for SMR. Its great for muscles that have smaller surface areas like calves.

4) The stick: The narrow diameter of the stick allows you to work on some tendons better than a medicine ball or foam roller. The stick is a great option for hamstrings. Hammy's generally don't respond well to the foam roller since your hands/arms are supporting the majority of your body weight to hold yourself up.

DURATION: The amount of time spent on rolling relates directly with the quality of your tissue. If you have poor tissue quality or are new to rolling, you'll need more time to work your muscles and tendons. The more familiar your muscles become with rolling, the less time you will have to spend on those muscle groups. 

In the beginning you should aim for 1-2 minutes per muscle group. If one area is particularly tight, spend longer on it. Obviously, the key is to spend the most time on the tighter muscles. For example, if I went on a 10 mile run, I am more inclined to spend extra time on my quads, IT band, hamstrings, and calves rather than arms, pecs, and back. 

There are plenty of helpful websites online that you can research muscle groups for the exact techniques of foam rolling, how to set it up, the reasons to treat the area, the anatomy of the area etc. Also, check out the foam roller app! Praise the LORD for iPhones. 

 

Try to commit ten minutes of your workouts/ trainings to rolling out the muscle groups that are tight in your body. Your body will be so happy you did! 

Falling in Love with Fall

Fall is in full swing here in Colorado. Bright leaves, football games, pumpkin everything and crisp cool morning air. I love everything about fall. The mild weather has been prefect for my long runs outside and I have enjoyed taking advantage of the pumpkin spice latte at Starbucks. Truly one of my favs. Fall means, foot ball games and parties and pulling out my favorite scarves and boots that have been locked away for months. These things bring a warm happiness to my heart and soul. I love it. 

However, with fall comes lots of baked treats, greasy game day food, holiday binges, and a more sedintary lifestyle. I want to enjoy everything this wonderful season has to offer. But I dont think one of those things should be adding my own layer of a winter hibernation coat to my body. It can be challenging but trust me- it is possible to enjoy this season while staying healthy.  I want to give you some helpful tips to staying on track with diet and exercise. As well as, give you some healthier fall recipes that will be sure to satisfy your craving for pumpkin and will make you feel like your cheering on the home as much as the next guy!

Remember This...

When Baking

 You dont have to use the full sugar amount or sugar at all, actually. Substituting white sugar with a healthier, natural sweatener like, agave, will cut calories as well as make the recipe “clean.” This natual sweatener is about 1.5 times sweeter than sugar, therefore you can use less when baking. Another alternative is an all natural, zero calorie sweetener, like steavia. 

-There are also great substitutes for butter and oil. Almost any fruit puree (mashed bananas, apple sauce, etc.) will work great in place of butter- saving you hundreds of cals. 

When at the Football Party

Stay away from or limit your intake of dips and sauces. Queso dip is a very popular game time appetizer but can pack as many as 360 calories for 14 chips with queso. 

-Instead, opt for the veggie tray with hummus or stick to the chips with salsa which is closer to 180 calories for 14 chips with salsa. 

 When Exercising

Keep it interesting and be adventurous. Just because it is getting colder doesn’t mean you can’t be active outside. Bundle up in running tights, mittens and your head band and your ready to hit the trails with an easy 3 mile run in the crisp fall morning air. 

-Grab a friend and walk around a pumpkin patch for an relaxed Sunday afternoon activity. 

Healthy Fall Recipes 

Pumpkins Turkey Chili 

Ingredients

• 1 pound lean ground turkey

• 1 medium onion, chopped

• 1 red bell pepper, chopped

• 2 14.5-ounce can diced tomatoes

• 1 15-ounce can tomato sauce

• 2 can black beans

• 2 cup pumpkin puree

• 2 teaspoon chili powder

• 2 teaspoon cumin

• 1 teaspoon cinnamon

• few drops hot sauce

• salt and pepper, to taste

Instructions

• In a medium saute pan, brown the ground beef. Add the onions and bell pepper and cook until the onions are translucent.

• In a medium slow cooker, combine the diced tomatoes, tomato sauce, beans, pumpkin, chili powder, cumin, cinnamon and hot sauce. Stir to combine. Add in the cooked beef and stir. Season to taste with salt and pepper.

• Cook on low for 6-8 hours or on high for 4 hours. Serve with your favorite chili toppings.

I made this last night and it was incredible. I put avocados and a spoonful of plain greek yogurt on top! YUM!

Pumpkin Cream Cheese Cupcakes 

I got this recipe from the amazing site: Skinny taste! 

Ingredients: 

• 12 reduced fat vanilla wafers

• 8 oz 1/3 less fat cream cheese, softened

• 1/4 cup sugar

• 1 tsp vanilla

• 6 oz fat-free vanilla Greek yogurt (I used Chobani)

• 2 large egg whites

• 1 tbsp all purpose flour

• 3/4 cup pumpkin pie filling

Directions:

Heat oven to 350°

Line cupcake tin with liners. Place a vanilla wafer at the bottom of each liner.

Gently beat cream cheese, sugar and vanilla until smooth using an electric mixer. Gradually beat in fat-free yogurt, egg whites and flour. Do not over beat. Pour into cupcake liners filling half way.

Top each with 1 tbsp of the pumpkin butter. Using a toothpick, swirl the pumpkin butter into the cream cheese mixture for a marbling effect.

Bake 25 minutes or until center is almost set. Cool to room temperature. Chill a few hours in the refrigerator before serving.

http://www.skinnytaste.com/2011/09/pumpkin-swirl-cheesecake-yogurt.html

Hot Spinach and Artichoke 

Ingredients:

• 13.75 oz artichokes packed in water and drained

• 10 oz frozen spinach, thawed and squeezed

• 1/4 cup chopped shallots

• 1 clove garlic

• 1/2 cup fat free Greek yogurt

• 1/2 cup light mayonnaise

• 2/3 cup Parmigiano Reggiano

• 4 oz shredded part skim mozzarella cheese

• salt and fresh pepper to taste

• olive oil spray

Directions:

Preheat oven to 375°.

In a small food processor, coarsely chop the artichoke hearts with the garlic and shallots.

Combine all the ingredients in a medium bowl. Place in an oven-proof dish and bake at 375° for 20-25 minutes, until hot and cheese is melted. Serve right away.

Can be made one day in advance and stored in the refrigerator before baking. Makes about 3 3/4 cups

Enjoy everything this season has to offer. Bake treats, crunch the falling leaves under your feet, wear your favorite scarf and cheer on your team. I hope these tips and recipes give you ideas on how to love everything about fall while staying motivated and on track. 

Cheering for my home team all season! Just missin' Tebow a bit ;)

What's your favorite way to enjoy this season? 

Share your favorite fall recipe with us!