Friday, February 28, 2014

Just do it: 10 Days of Health

The last day of this series of "10 Days of Health" I wanted to some everything up and refocus on what is truly important. Basic learning more about your health and fitness is a wonderful, amazing and can be very productive journey but it really does benefit you until you put it into practice. Like the great quote I absolutely love " Action speak louder than words". True, not only in life but if you just read about running and never put your shoes on and get out there its not going to do anything for you. Its not going to build muscle, clear your mind and burn fat. Healthy isn't just learning though that is very important practice is where your going to see results!
  we are
So what are you going to be strong, determined and faithful. Healthy is a daily choice, are you going to make it? Its a lifestyle you will never regret but it is not easy, or always fun, or popular! But it will make you who you are? Who are you going to be?

  I love doing this series and if you want to see more comment down below and let me know. Follow this blog for healthy lifestyle, tips, workouts and recipes! Have an amazing, beautiful and very happy day! Enjoy Life and smile!

Running : 10 Days of Health

Today I thought that I would touch a little more on the workout/fitness side of thing. Let me just say I love working out in general whether it be heavy weight, HIIT or Pilates I'm so into it. But there is one workout that I just cannot live without and always go back to and that is running. I think is probably because I find it so calming, relaxing and really helps me focus and get things done in my day! There is just something about running and I can't really put on finger on it. Besides the point I thought I would share some tips on running to get you going.
Nike Running shoes... Pastel
   First let just say that it is one of the highest calorie burning exercises so it is a great way to get the job done if you don't have a lot of time!
   1. Best running advice that I ever got was "Just start".
   2. Get support. Find friends who run and talk to them about what they are learning and get share. It really help you stay motivated and better yet get a running buddy!
   3. Good shoe goes a long way.
   4. You are what you eat, don't be fast, cheap or fake. This makes a huge difference in your ability to go further, fast and you will be healthier.
   5. Cross training is really beneficial, try lunges, squats and heavy weights.
  Basically running is addictive. Just start, you will get there. Everything worth while takes time, energy and dedication, you are worth while!

Wednesday, February 26, 2014

Just Relax: 10 Days of Health

Life get stressful, no matter what you do it seems that there is always something to stress out about. Whatever it is work, family, school or just life in general you sometimes just need to relax and sit back and rest a little! I try to take time in each day to relax a little, its like a little treat for me! Sometimes its a good long workout, a run, warm bath or maybe a little dark chocolate. Check out my healthy recipe for that. When you take little moments for yourself then you have more to give to everyone else and it makes your day fuller and more rewarding.
One of my favorite ways to relax is by exercising. You might think that working out would be anything but relaxing but in reality it makes a lot of sense, exercise calms and focuses your mind. So wether it be a long walk, running, yoga or whatever you enjoy go out and it do. There are so many more benefits to daily excise than just getting in shape. Look as excises as investing in your future health and wellbeing.

Tuesday, February 25, 2014

Be Happy: 10 Day of Health

 Ok, so this post is going to be a little different, part of being healthy is being happy. So here are something that make me happy or I do to be happy. I think its important to realize that we control how we choose to look at life and what we choose to do about it. Having a positive attitude, exercising or just smiling they are all chooses we make to be healthy, happy and just live.

   Exercise this is such a given but I absolutely had to include it. If don't exercise I'm  not a happy person.
Dance. I just dance around to music with my headphones in, probally look crazy but i'm happy.
Cooking. this could be dangerous but I try to cook healthy food. It works!
Finally, I like to be grateful at the end of the day I just like to reflect and look at all the amazing thing that happen.
So smile, dance and live. Life is short, you can either have fun and enjoy it or not, but you don't get do overs!

Monday, February 24, 2014

Living your Best Life: 10 Days of Health

    Living your best life starts with a choice you have to make. A choice to be the person you want to be, that may be confident or positive but whatever it is, it start with you. I truly believe that it start with little positive steps in the right direct, sometime they may seem small, maybe even tiny but if you are going to the right direction that is what really matters. To change you must first start. It is simple, it is just hard!
Enjoy the life that you have been given and look for all the little blessing you have, they may be people, places, things or just little moments when it seems that time has stopped and you can just enjoy life for what it is.
We believe what we hear, so make your inner voice be positive. You can do this.
Most of all begin each day with a smile and let it carry you through. I like to finish my day by writing down different things that I'm thankful for and goals of things I want to accomplish. First, focusing on how you have been blessed and then looking to how you can improve.
Start today and make the choice to live your best life, to make it full of love, fun times, lots of laughs and good memories.

Sunday, February 23, 2014

Satisfaction is Substitution : 10 Days of Health

   Ok, I talk about motivation a lot. probably because its so hard to stay motivated and I thought this would be a great time to remind you all since your half way through the 10 days to a healthier, happier you that it all worth it. Its no secret that you don't always feel like working out and eating right. It not depriving yourself if your filling your body with nourishes foods but you sometimes feel that way and it hard besides you want this to be a lasting lifestyle not just a fad or quick fix!
Love it!  #nutritionquotes
   My point, the key to staying healthy and fit as a lifestyle is depriving yourself. The to satisfaction is substitution! I still eat brownies for breakfast, peanut butter cup for lunch and pizza for dinner. But I don't just eat any brownies or chocolate or pizza. I eat healthy recipes that do fill my body with nutrients and keep me full and energized.
  The only reason you eat what you do because that is easy, convent or you don't know what else to eat. It doesn't have to be hard, just fill your fridge and with healthy food, arm yourself with some good staple, healthy recipes and start today. You are in control of what you put in your body don't make it cheap, fast or fake, you are worth so much more! Invest in your body, healthy and future today.

    Commit to be fit and healthy today! Follow this blog for healthy recipes, workouts and motivation!

Saturday, February 22, 2014

Feeding your Body: 10 Day Challenge

This post is more about nutrition as a mindset not a diet. This is how you build lasting change in the way you eat and gain a full, rewarding lifestyle. There are many ways of look at nutrition, diet and overall health. I hear all the time if I say that I want a salad or not going to eat a ton of French fries " oh are you trying to lose weight". The answer to good nutrition is not always weight though it often leads to have a healthy weight but eating healthy is so much more. It start with your mindset, it start with you!

   A healthy lifestyle is about filling your body with the nutrients that it to live, breath and function how it was designed too. Its not a fad or a trend, its a choice to live your best life. To commit to be the best version of yourself by filling your body with healthy, fresh food.
   Each time I eat a meal I look at three things. First, my base vegetable 1/2-2/3 of my meal it veggies. Either I have a salad with stuff on top or a small "main dish" and salad or other veggies. Second, protein! Every meal has to contain healthy, lean protein. This can be anything from chicken or Greek yogurt. Third, healthy fat or carbs. This is a either or if you have healthy fat skip the carbs for that meal if you have some healthy carb don't have much fat. Its about a balance!
   So next time you eat look for nutrition no calories. Ask "what about this meal is going to benefit my body?"
   Health begin with a choice, a choice to invest in you! Stay fit girl.

Friday, February 21, 2014

Get Lean with Protien: 10 Day of Health

 Lean protein is the best way to build lean, toned muscle that muscle in turn will burn calories helping your body stay lean and fit. Here are some of my tips on incorporating lean protein into your diet for a well-rounded healthy balance!

  I try to have protein in every meal I eat it gives me energy and help build lean, toned muscle because I do workout a lot it is very important to prevent muscle break down. Now that you know the importance of it. what is it? Here are my favorite sources of lean protein chicken, turkey, Greek yogurt, whey or rice protein powder. Let me know in the comments what you like for protein?! Lean protein can also be found in eggs which it a really, really yummy way to eat it.
                                                                  Get lean with protein!
Here is one of my favorite protein smoothie recipes great for post-workout snack or meal.

Protein Smoothie

1 tsp. organic rice protein powder
4-5 frozen strawberries
3/4 cup almond milk
1/2- 1 cup ice
blend well and enjoy
  Follow and share!

Thursday, February 20, 2014

If Life hands You a Lemon: 10 Days of Health

"If life hands you a lemon make lemonade." Here is a recipe I created when I was craving lemonade. This usually sugary drink I turned into a energy boosting and not blood sugar spiking beverage!

 Lemons have been known for their amazing health benefits such as aiding in digestion, great for your skin and nails as well as helping with weight loss. This is my solution for adding these amazing little things to my diet. I don't drink this everyday it a special treat but you get the idea. Lemonade. Yea. Here is a healthy and sweet lemonade recipe it a great way hydrate after a workout! To replace your electrolytes after all that sweating, and get you back on track. 

5 Calorie Lemonade 
1 tsp. truvia 
1/4 cup lemon juice
Add ice and fill the rest of the quart with water. 

 This is delicious treat that is great to share with friend and family and secretly healthy. Don't tell them. Enjoy!
  Follow now so that you don't miss any health tips, recipes and fitness. And for more healthy recipes check out my healthy eating boards on Pinterest. And don't forget to share!

You Might be a Runner


I don't know if any of you have ever heard the "You might be a Redneck" jokes or if I just happen to think they are really funny. But I thought to change up a little what I'm doing on my blog and add in a little humor. I would share my twist on them with "You might be a runner" if. I hope you enjoy this a little parody.
   You might be a runner if.....
       you have more running shoes then normal shoes
       you ask for running socks for Christmas and actually get excited when you get them

       your calendar is marked with race days, running days, and rest days

       you post on facebook pictures of your running shoes and smoothies and not much else

       you spend your Saturday morning doing your long run instead of sleeping in because you have more time on Saturdays

       you think that spending $50 on a pair of shoe is ridiculous but you have spent hundreds on running shoes

      you might a runner if any or all of these are true about you. I hope you enjoyed this little post, if you want to see more let me know in the comments and follow this blog to get notified every time I post!


Wednesday, February 19, 2014

Apple a Day: 10 Days of Health

An apple a day keeps the doctor away. It really does! Not only is a great way to fill you body with the nutrients it needs but it also lowers your cholesterol. A study released by Idaho State should that over the course of 4 weeks an apple a day lowered cholesterol by up to 40%.

 But we're not going to stop there because it gets better apple cider vinegar. It is amazing stuff! To be perfectly honest it is pretty awful tasting stuff but try to get 1tsp-2tbsp a day and take some break days! Here are some more tasty ways of incorporating it into your diet.

Vinaigrette Salad Dressing 
One half extra virgin Olive oil
One half apple cider vinegar 
Dash of salt and pepper 
Shake and enjoy! 

Apple Cider Vinger Shoots 
2 tbsp. apple cider vinegar
1 tsp. lemon juice

Apple cider vinegar is known for aiding in weight loss, boosting energy and creating over health. Get creative and let me know in the comments how you use apple cider vinegar! Follow for more health and fitness motivation, tips and ideas!

Tuesday, February 18, 2014

10 Days to a Healthy You

 10 days to bring you closer to your healthy lifestyle. Each day there will be a new blog post with a healthy tip, recipes and motivation! Yea! It is time to commit to investing in your health today.

 So what do you have to do follow this blog to get notified with each new post! 
Commit to be fit- here 
 And check out each new post full of healthy info, ideas of how to use it, fitness challenge and motivation! Use the last ten days of February to bring you closer to your goals. Finish strong!


Saturday, February 15, 2014

Becoming Strong: Tips for Runner's

I have been running for over a year and I have learned a lot, make a lot of mistake and had a lot of fun. So here are some of my tips on becoming a runner!
  1.) start running that what makes a runner. Basically, you have to run, its simple, sometimes difficult and always worth it.
  2.) staying motivated is really hard sometime. But strong is not just physical, it very mental. I mean really mental, I truly believe that I would not be running today if it were not for my running partner and all the other runner in my little world of running. Support is vital to stay motivated and keep you accountable. Favorite quote here
mud run, friends, running
 3.) Getting the right gear. First off I must say that I have run in yoga pants, a Disney tee and a cookie monster sweatshirt, hey what can I say I was comfortable and it worked. But are two things you can not run without. Good shoes and good socks. If you have these you can run in anything your little hear desires! I heard from a running shoe fitter person( you know the kind that work at those awesome store that just sell running things) that you should at least spend $100.00 on a pair of running shoes but you can often get great deals just shop the sales and you can get them for much cheaper but still the quality and don't freak out if the sock cost $25.00( I always ask for running socks for Christmas and birthdays, what can I say i'm a runner.
  If you want to get more running tip and advice follow this blog and leave a comment and let me know!

Thursday, February 13, 2014

Happy Valentines: Healthy Chocolate Recipe

It Valentines Day and that's special people, love and chocolate, right! But you been working out eating right and you really don't want to ruin it and you don't have too.
Because here a healthy, skinny and did say yummy chocolate recipe! I love chocolate especially dark, rich peanut cups or chewy cranberry bites or maybe go a little nutty! 


 I've already done a post on the skinny chocolate recipe step by step you can see it here. But let go a little crazy! 

Peanut Butter Cups: 
 Oh my goodness! These are the best and you will not believe that they are actually good for you! It's full of healthy fats and will not spike your blood sugars! Add about 2tsp. Organic peanut butter. 
Crazy over Cranberries:
Cranberries are really great, full of flavor! I like adding dried cranberries for chewyness and a pop of flavor. 
I'm going Nuts over you: 
 Nuts are a great sorce of protien! Toss in a few of your favorites! 
Coconut Cuties: 
Add a little tropical flavor to the mix these are one of my favs! Add some coconut flake check that they aren't sweeten. Yumminess. 
  Enjoy and have an amazing Valentines!!!

Tuesday, February 11, 2014

I Heart Working Out

Valentines is almost here and I'm in the mood to eat chocolate and wear PINK. Valentines has always been a special holiday for me even though I have never had a significant other. I however have always had special people( my family ) which I always enjoy spending valentines with. But this is just a quick I heart working out workout if you got that your amazing. To share your body a little love and get in shape for Valentines. So put on some pink and check back on the 13th for a healthy chocolate recipes and lets workout.

   These moves are made to get fast results so stick with me!
I Heart my Abs
50 reverse crunches
50 leg lifts
30 second plank
I Heart my Legs
50 jumping lungs
50 squats
1 minute hold squat
I Heart my Arms
20 pushups
30 bicep curls with 5-10 pound weights
30 second plank
For a full workout do 2-3 reps. Follow for more works and to be notified when I post new recipes health tips and workouts. Lots of healthy recipes and fitness tips to come!

Monday, February 10, 2014

Motivation Monday

Monday is the start of the work or school week for most of us and sometimes its hard to get going. I saw a great fitness tip that I try to live by is to never miss a Monday. It foundational and usually dictates what the rest of your week will be like.

I plan on a good run every Monday morning, it gets me off to a good solid start. Your body can do amazing things you just have to believe. I always say give a 110%, a 100% mental and 10% is physical. Do will do what you believe you can nothing more, nothing less.
For more motivation to start your week off right check the fit girl board on pinterest. No time like the present to commit to be fit. Be the best version of yourself today! Live your best life. 

Tuesday, February 4, 2014

Talk about it Tuesday: Coconut Oil

Talk about it Tuesday is when I talk about different health trends and topics! To keep you informed, but keep in mind this is it what I have either learned and believe to be true or personal experience!

     Today's is coconut oil, it has been around for thousands of year but all of the sudden everyone is talking about. I personally love coconut oil and use it a lot instead of butter when I cook but there are few thing you should know about coconut oil before you use it. 
    "It's so healthy", not 100% true. I was talking to one of my friends who is a nutritionist
, doing my research and she told me few things about coconut oil you might want to know before you start pouring it on. First coconut oil is a saturated fat and yes it acts like one. That means to much can be a bad thing for your heart. So her advice was to enjoy it as a healthy fat but don't go over bored the same things goes for palm oil. See it is a healthy fat but still a fat and you really want to be careful here. Everything in moderation.
   But coconut oil is not just for the kitchen it is an amazing conditioner which I love using in my hair adds shine, but don't use to much. It can get oily. I love using it on my body as a moisturizer, it leaves my skin oh so soft.
   Here one of my favorite ways to use coconut oil!


    Like I said before I love cooking with it but I also use olive oil and butter. All healthy fats and it brings balance to your diet! Stay fit girl.
    If you want to see more posts on health and fitness don't miss it follow now! Check the Fit Girl Board on Pinterest for more inspiring quotes, workout ideas and motivation. Leave a comment below on what your favorite way to use coconut oil is?

Saturday, February 1, 2014

Motivation with Music

Turn it up! Nothing gets me moving like an upbeat party! But I also found that some of my favorite songs have great beats which are really good to do squats, lungs, jumping jacks, ect. to. Because when you workout it's really good to have a solid beat and base your reps off that.

 Headphones in, by the way I just wear headphones so I'm not too annoying to my family, it probably a good idea! But really back to business even if your just dancing your burning calories so get movin to the music. Try to pick some of your favs that will get you motivated if your looking for some ideas there are some great lists on Pinterest that I have really enjoy!

Try this workout five song workout!
Squat for one song
lungs for one song
crunches for one song
jumping jacks for one song
leg lifts for one song
This is approximately a 20 minute workout not that long but you will get your heart rate up, your metabolism reveing . 
  Stay fit girl!