Awesome Body Shaping Workout

We have officially hit spring!!! Which means spring break, warmer weather, less clothing & the best part....summer is near! Sometimes it's hard to think of workouts that will break you out of your 'winter body' or maybe you've been active all winter (we hope so) but need some new ideas. Well we have come up with a TOTAL body workout that will help you tone up & the best part is, it's on 24 minutes!!!! Try this workout & if you like it add it to your normal weekly routine; you'll feel & look fabulous in no time.

2 minute jog

30 sec body weight squats 

30 sec of push ups on your knees 

2 min jump rope (if you don't have one do the motions)

30 sec walking lunges

 30 sec alternating supermans

2 min jog

30 sec curtsy lunges (alternate legs)

30 sec plank 

2 min jump rope

****Repeat Circuit

Why stretching is important

Stretching...everyone knows what it is (to an extent) BUT do you really know how beneficial it is for you??? Stretching not only helps prevent injury but also aids in your workout performance, relieves stress, increases flexibility and coordination & is beneficial for your overall health. There are two types of beneficial stretching techniques; Dynamic stretching & Static stretching. Dynamic is done pre-workout while Static is done post-workout or as a relaxation technique.  Here is the low down of these stretching techniques and why we believe you should add them to your workout routine. 

Dynamic stretching (pre-workout):

Dynamic stretching is a type of stretching you do while moving, which is why it is beneficial to do before your workouts; it is 'waking up' your muscles for your workout. Moving while stretching increases your range of movement and the blood flow and oxygen to your muscles, helping them perform better during your workout. Some eamples are:

Leg Swings.       

Walking Lunges

Arm Circles

Jogging in place with high knees

Post-workout Static Stretching

Static stretching is to be done when your body is at rest or once you have completed your workout. Static stretching is composed of various techniques that actually lengthen your muscles to an elongated position for a period of 30 seconds to 2 minutes. Stretching helps keep you flexible and counteracts the repetitive movements of exercise. When performed correctly and at the right time, static stretches help you lengthen tight muscles and improve your balance and overall fitness. A good stretch session also helps relieve stress and tension.To perform a static stretch properly, you should get far enough into the stretch that you feel a slight pull but no pain. It helps to exhale as you get into a stretch. When you're holding a stretch, breathe normally and avoid the tendency to hold your breath. Repeat each static stretch two to four times.

Yummy go-to snack ideas

When you're hungry, thinking of something to snack on, let alone a healthy snack can be difficult. Because it is a snack and not a meal, you want to try and keep it low calorie but also have enough protein to keep you satisfied until your next meal. We have come up with a few healthy options to keep  you from reaching for a bag of chips or cookies this afternoon. 

Banana covered in Greek yogurt & rolled in crushed almonds

1 small banana

1/4 cup plain or vanilla Greek yogurt

5 almonds crushed into tiny pieces

Sprinkle of cinnamon

****Place banana on a stick (like a Popsicle)

Roll the banana in yogurt & then the crushed almonds. Sprinkle with cinnamon

Place banana in freezer. Enjoy!

Rice cake with avocado or peanut butter

1 rice cake

1/4 avocado or 2 tbsp almond butter or natural peanut butter

Protein Smoothie

1 scoop vanilla protein powder

1/2 banana

1/4 cup strawberries 

1/4 cup blueberries, raspberries 

1/2 cup almond milk

1 cup ice

***place everything in blender & enjoy 

Apple with cheese or peanut butter

1 tennis ball sized apple

1 laughing cow cheese or mini babybel cheese ball 

OR 2 tbsp of natural peanut butter

Food N' Fit Festival

Tuesday, Girlfit teamed up with Food Day to host a Food N' Fit Festival for the Venice Boys & Girls club. Food Day is a nationwide campaign to help teach people (especially children & teens) to eat healthy, affordable & natural foods. Girlfit hosted the festival in which they divided up the girls & boys in groups where they were able to visit each of the amazing Halloween themed booths; all geared towards fun fitness activities & healthy, natural food. The booths included; pumpkin bowling, mummy wrapped relay races, being taught Michael Jackson's 'thriller' dance, a chef making homemade guacamole, the kids making their own fruit parfaits as well as healthy spider cookies. The food was donated by Brentwood Whole Foods & the farmers market.  In all, the Food N' Fit festival was a complete success! The Girls & Boys Club members were educated on the benefits of healthy natural foods & were able to have fun doing fitness activities. 

Motivation Monday

What's Trending....Nail Art

Nail polish has been around forever but within the last few years nail art has become the new trend. One color is no longer the norm, rather a different color on each nail or colorful designs has now become popular.  Whether you go to the nail salon or do it yourself, here are some great ideas of trendy nail art that will leave you feeling hip & fabulous!!

Newspaper Nail Art

Paint your nails the color you choose but make sure it's lighter than 

The newspaper ink. Once nail polish has dried, soak nails in rubbing alcohol for 5 minutes. Place newspaper clipping on nail & press down firmly but do not allow paper to slide. Once paper has been on nails for a few seconds,  carefully remove & allow ink to dry. Then apply top coat!

Needed DIY nail art tools: 

For dots - pen or pencil tip, needle or end of a small paintbrush

For triangles- cut foil or scotch tap 

For stripes and/or lines - eye shadow brush or fine tip paintbrush

For Ombré nails- makeup sponge

Wednesday workout: treadmill interval training & quick circuit workout

Thinking about doing just cardio when you hit the gym can seem very un motivating & mundane; but its so important to get your heart rate up that you don't want to skip cardio all together, right??? Well we have the perfect mix of high intensity interval training and a quick circuit workout that will help you get your cardio & weight workout in without being at the gym for 2 hours. Try this great workout & let us know what you think....happy Wednesday!

28 minute Treadmill Interval

5 min  warm up

4 min. 6.5 (baseline)

2 min. 8.0 fast

4 min. 6.0                                                                             

2 min. 8.2 fast

4 min. 6.8

2 min. 8.0 fast

5 min. Cool down   

 

                             

Circuit

Squat & press w/ 5lbs x20

Push ups on knees x20

Step ups on bench (1leg at a time) x20

Tricep dips on bench (knees at 90*) x20

Bicycle abs x20

X2

***stretch when finished