Fitness Challenge With A Friend

Sometimes, working out with a friend is much more fun and appealing than thinking about working out alone. Being active with a buddy is proven to make us more motivated and accountable to not back on a workout. We have come up with a fitness challenge, that is more than just your average walk or trip to the gym. Try this circuit of heart pumping activities and you will find out why working out with a friend can be way more fun than going at it solo.

**Do this circuit 3 times (or more if you really want to work up a sweat!)

1. Jump squats

2. 10 push-ups

3. Medicine ball sit-ups

(have one person get into the sit-up position while the other stands at their feet. The person doing the sit-up needs to take a light medicine ball or heavy pillow and throw it to the person standing while in the process of sitting up. The standing person then throws it back to their friend when on their way back down to the laying position)

4. Sprint to a landmark and back

5. 10 Burpees

6. 60 second plank

**If you want to add a little excitement to this routine; you can make this circuit into a friendly competition. Set the timer on your phone to see who can complete the circuit the fastest....but be careful not to go too fast, to prevent injury. Good luck!!!

Inspiration Monday

Guide to perfect portion sizes

When trying to get fit and achieve the best body you want, one key element that is often overlooked or unknown; is food proportion.  So you mean to tell me two pancakes is more than the recommended portion size?? We are sorry to say, yes it is. But eating healthy and also enjoying the things you love (like pancakes) is all about portioning the food out and eating the 'not so healthy' options in moderation. We have taken a guide from USDA nutrition that will help to show you what a portion size may be when you don't have your handy measuring cups around.


Grains
1/2 cup cooked rice or pasta = one scoop of ice cream
1/2 cup hot cereal = your hand in a fist
1 pancake = a computer disk (CD)

Vegetables
1 cup of green salad = a baseball
1/2 cooked broccoli = a lightbulb 
1 baked potato = your hand in a fist

Fruits
1/2 fresh or canned fruit = 7 cotton balls
1/4 cup of raisins = 1 large egg

Dairy Products
2 slices of cheese = 2 CD's 
8 oz of milk = a half filled water bottle

Meats, Nuts & Beans
2 tablespoons of peanut butter = a golf ball
3 oz of cooked meat, fish or chicken = a deck of cards
1 ounce of nuts = 1 cupped handful, 20-24 almonds or 48 pistachios

Oils & Fats
1 tablespoon of butter or margarine = a postage stamp
1 tablespoon of salad dressing = a silver dollar

>>Keep in mind that it doesn't mean you can just have just A pancake at breakfast; just pair it with eggs, fruits and vegetables to make it a well rounded meal that will keep you feeling full and energized longer!

This is cardio???

When you think about doing cardio you usually think of...running, walking, hiking, etc. BUT...what you didn't know is there are so many other fun ways to be active and get your heart rate up.  Here are some ideas to do something other than going for a run; so grab a friend or 5 and get the cardio party started!!!

1. Ride your bikes up to get a cute new outfit for the weekend or to get some frozen yogurt

2. Grab a few friends and head to the beach for a fun 'beach volleyball' game. Or if you are just able to gather one or two friends and just want to hang around your house...hit the ball around to each other and try not to let it hit the ground.

3. Dance party 2013!! Make up a dance with some friends and if you think its really good, film it!!

4. Instead of taking the bus home or asking for a ride...enjoy the beautiful weather and WALK home(but make sure its ok with your parents first)


These are just a few new ways to get your heart rate up, just remember doing anything besides just sitting on the couch is beneficial. If you have any suggestions on how you and your friends stay active please let us know!

Whats in your lunchbox???

What is in your school lunch?? Do you have trouble thinking of what to pack? Or get sick of eating the same old thing?? Well we have come up with nutritious lunch ideas that will leave you feeling full, fueled and ready to take on the afternoon!
**Pair any or all of these with fresh veggies and fruit and you have a complete and satisfying meal.

1. Chicken Cesar pita with tomato & avocado. Pack with a side of grapes and almonds

2. Southwestern chicken wrap (chicken, lettuce, black beans, corn, bell peppers), fresh veggies and a side of strawberries and blueberries

3. Turkey and cheese sandwich on whole wheat bread with veggies and humus

4. Chicken quesadilla with onion, green, red, yellow peppers, part-skim cheese on a whole wheat tortilla. Pair with carrot sticks for an added crunch!!

5. Peanut butter and honey sandwich on whole wheat bread with an apple

6. BBQ chicken salad. Cut up romaine lettuce, carrots, cauliflower, cucumber, tomatoes, hard boiled egg and bbq chicken top with 2tbs light ranch dressing. Side of mixed fruit

Look FABULOUS while working out

Looking cute while working out....yes please!! There is something about having super cute apparel that makes you want to be more active. With Ivivva athletic clothes you can accomplish just that! They have everything from sportsbras to cute hoodies that are comfortable and stylish. With bright colors and great fabric you are sure to be looking good... before, during and after your workout! Check out their website to find something that will make you feel simply fabulous :)
Here are some of our recommendations:

I like Big Butts & I Cannot Lie!

SO, if you haven't noticed...having No butt is out & having a Big booty is in. Just look at Kim Kardashian, Jennifer Lopez and Beyonce...they receive great recognition for having a toned body and of course a nice butt! There is nothing better than having a little 'junk in the trunk' to fill out your favorite jeans or just looking plain FABULOUS in your swimming suit. So here are a few exercises to do in order to get a nice toned backside! Do these exercises, 3 times a week along with your normal workout routine and a healthy diet and you should have a bootylicious behind...just in time for summer!!

1. Single leg glute bridges off of a bench

2. Split squat (one leg off bench)

3. Side lunges

4. Single leg deadlift

5 Energizing Breakfast Ideas

How many times have you skipped breakfast because you were in a hurry or just plain not hungry? If you have done this in the past or even today, you will know that about 1-3 hours into your day you are... ABSOLUTELY STARVING!! So, you reach for that donut that's being offered or eat an extra serving or two at lunch and then are left feeling tired and blah. Breakfast is the most important meal of the day, as we have all heard, because after waking up after 8+ hours of sleep, you are' breaking the fast'. Your brain and muscles need energy to function, so by choosing lean proteins, whole grains and lots of vitamins in the morning you will be well energized for hours AND be able to pass up those unhealthy mid morning snacks and/or avoid overeating at lunch. Sometimes when you are in a hurry its hard to think about what to make that's healthy and tastes good...well fret no more...here are 5 different breakfast options that are easy, nutritious and taste good!

1. Greek yogurt with a drizzle of honey, nuts & mixed berries

2. Eggs & 1 piece of whole grain toast

3. Kashi Go Lean Crunch cereal topped with berries

4. Oatmeal with blueberries and peanut/almond butter

5. Protein Fruit Smoothie
     ~ 1/2 cup mixed berries, 1 banana, 1/2 cup almond or skim milk, 1 scoop of protein powder, 1tsp peanut butter

 

 





Girlfit in Shape Magazine

If you haven't picked up Shape Magazines April issue, you should do so immediately! Girlfit has hit the press with a one page article on how Kristen & Kacia began their business.  The article touches on how these top L.A. trainers have began to make a difference in a number of young girls' lives; by teaching them the benefits of establishing a healthy lifestyle. Girlfit has expanded their horizons by not just offering scheduled Girlfit classes to tween & teen girls but are now entering schools with fun after school fitness activities twice a week, allowed by their nonprofit organization. Girlfit isn't just your everyday 'get healthy & fit' routine, they offer many different ways to make exercise fun. Some days they exercise through dance while other days they may set up an obstacle course to challenge their girls in a fun way that isn't the usual drab exercise routine. Girlfit isn't just about getting in shape, Kacia & Kristen strongly believe that nutrition plays a very important role in living and maintaining a fit and healthy life. They talk to the girls about healthy food options that will give them energy to feel the best they can.  All in all, Girlfit really is a 'package deal' when it comes to fitness, nutrition and body image that plagues the teenage girl population. So...if you haven't done so yet, check out this Shape article or visit their website so you can see for yourself that Girlfit truly is the way for girls to get fit the healthy way!