Archives for July 2017
I have written in the past on how to wear workout clothes to variety of your everyday life activities. From wearing gym clothes to the airport, vacations, and even wearing sneakers with your everyday clothes. Since most of us spend 5 days of our week in an office, it’s important that our gym clothes become our backup choice now and then. It also comes in handy for casual Fridays. Just make sure you don’t wear head to toe gym wear. Here are a few workout clothes you can wear to work.
Hurley Rumble Fleece by Nike – This jacket is perfect for the casual Fridays. Just lay it over black jeans, work blouse, and a pair of flats.
Wrap Poncho by ALO Yoga– I still can’t believe this poncho is considered workout gear. This is perfect to use from the office to your yoga class. It can be worn with some slacks, heels, and a nice silk blouse during the winter months.
Outswing Sweater by P.E. Nation– This Australian brand has an amazing collection of colorful workout pieces. They may be better suitable for a creative offices.
Verge Long Sleeve top by Koral– How amazing is this workout sweater. This one piece you can definitely disguise with some jeans and heels.
Felicia Long Sleeve Top by Belo Forte– This blush color is adorable and can perfectly double as a sweater for work.
Strip Active Tank by Joe Fresh– This Canadian brand hit it out of the park with this top. This can easily worn to any meeting with jeans and a blazer.
Vixen Fitted Muscle Top – This a blouse does require a black undershirt, but it is definitely something I would wear to the office. I would pair with a nice jacket, black slacks, and professional heels to give it a more work appropriate look.
Grab the kettlebell to perform a full body kettlebell workout that focus primarily with the glutes. To switch out the typical weight room routine, a kettlebell places a various resistance to the body since weight is off center. Which forces the body to use the stabilizing muscles to maintain control. Also, cuts the workout time in half as it combines cardio and weight training. So lets begin!
First Round: 3-4 times
1. Kettlebell Single Arm Swing – 30 secs on the right arm and 30 secs on the left arm
Stand straight, with feet slightly more than hip distance apart. Grab the kettlebell with the one arm with hand facing down, and arm directly in front of you. Next bring the hips back as if your trying to touch the wall with your butt (back straight, chest up). This will drive the kettlebell down and between the legs, and explode bring the kettlebell back up by pushing through the hips, like a hinge, till the arm is back in front. Note to ensure the wrist stays neutral. If it drops lower than the arm, lower the weight.
2. Russian Kettlebell Swing – 30 secs
Just like the single arm swing, grab the kettle bell with both arms. Remembering the motion comes from the hips and not the arms.
3. Single Arm Kettlebell Squats – 30 secs on the right arm and 30 secs on the left arm
Holding the kettlebell on the side of the body, swing the kettlebell around the wrist till it’s placed on the forearm. Next bring arm straight up above the shoulder and use the other arm as a counter weight for balance. Then squat remembering to bring the hips back until thighs parallel to the ground (back straight, chest up).
Second Round: 3-4 times
1. Kettlebell Figure Eight – 1 min
Start feet wider than hip-width distance apart a squat position (back straight, chest up). Next grab the weight on the left hand and swing it around the outside of the left leg passing it to the right hand and swing it around the outside of the right leg. Keep this motion going, similar to the classic basketball drill! Switch directions half-way through the minute.
2. Single Arm Kettlebell Snatch – 30 secs on the right arm and 30 secs on the left arm
Start with the kettlebell between feet and knees, with hip pushed back. Then explode to your toes, arm straight in front and when then weight reaches the chest, tuck elbow in, flip the kettlebell till placed on your forearm then bring the arm straight up and above the shoulder. Hold the weight tight to control the kettlebell so it does not bruise the arm. Next bring the weight down, swinging the kettlebell over and allowing the momentum of the weight to bring you back to the initial position.
3. Get the heart rate up and throw in 1 minute burpees.
Most college students don’t realize the value of these years are in building their future career. That college should not be wasted just going to classes, partying or others way to make this time pass. Being focused on getting a degree, you can miss opportunities needed to start the dream career. Here are 3 career advise to know while in college.
Take Group Projects & Presentation Serious.
These are the important skills you’ll be needed once you entered the workforce. Learning how to present yourself in front of a group of people is as valuable as any GPA. Talk to anyone who been in the workforce, and most agree it doesn’t take only brains to move up the career ladder. It takes ability to participate, to engage, to practice being uncomfortable, to teach others, to master content, and list goes on. In group work, don’t be afraid to lead, provide an opinion, work harder than everyone, respect deadlines, and help others who struggle. All skills that are valuable and used later. So next time the teacher assigns either a group project and presentation, use as an opportunity to sharpen skills needed for future workforce.
Internships, Internships, Internships
Its hard not to stress how important internships are during college. Its the only time where you are given career opportunities with little to low experience. It sets you up for a career later by providing networking opportunities or work experience. Also it tells future employers that you are someone who is ambitions outside the classroom.
Actively Seek What You Love
There is no better time in your life to find what you want to do for the rest of your life. Do this by volunteer, study abroad, new hobbies, take other classes, join campus groups, and take-on a part-time jobs. Do not have a tunnel vision to getting that degree. Try to view college as the time to discover your passion, and that will put you ahead of your peers.
When we hear “healthy” we tend to equate it to exercise and clean diet. We forget that there are other parts of us that need some TLC as well, like our mind and spirit. Being healthy means getting the best version of you that’s possible! The whole body is connected, so it is important to make sure everything is in great shape. I am guilty of not taking time to focus on myself, especially my emotional wellbeing. I hope these articles give you some useful advice on how to have a healthy mind, body, and spirit, that doesn’t include a gym membership and diet plans.
I never knew an anti-aging remedy is to focus on my emotional wellness. Here are 6 emotion wellness tips that will help you age better LINK.
We all know beauty sleep is important. These 8 tips will help you get some much needed shuteye LINK.
I can completely relate to this writer on the challenge of meditating without mental distraction, but a 30-day meditating challenge is something I would love to give it a go LINK.
This just gave me an excuse to take more daily walks to release stress and get my creative juices flowing. Here is an article on why you should take a 5 minute walk daily LINK.
Sometimes being alone can be boring and lonely, but there are tons of benefits of just taking time by yourself. Here are 8 benefits LINK.
Although I just mentioned the benefits of alone time above, I’m personally uncomfortable with it, I blame being a twin for this. I love this challenge from “Living with Lucy”, which I will try someday LINK.
Breathing is something we all do, but never do it with intention. This will show you how to sit and breath to calm your body and mind LINK.
I know waking up late and quickly changing for work or school in less than 10 minutes is something we all have experienced. I usually blame late night Instagram stalking for this. For those hectic mornings, it is important to have quick solutions to cut our time in half. This is how I handle those crazy mornings or even on the weekends when I’m running late to an event. Here are my 4 tips on getting ready faster in the morning.
Wash front part of your hair or bobby pin it
When I don’t have time to shower and my hair looks greasy there are two solutions. First, please don’t judge me on this one, I wash my front part of my hair in the sink. I will then quickly blow-dry my hair to bring back volume. It really makes your hair look fresh without the hassle of jumping into the shower. If don’t have time for this either, my second solution is to clip my front hair with a twist or braid. That way I don’t relay on the obvious I didn’t shower ponytail or bun.
Carry your make up essentials in a travel bag
If you have your makeup in drawers take out the essentials and put them in an on-the-go makeup bag. That way you can just put your makeup in the car or when you get to work. I also like to have a spare makeup bag in my car with just the basics.
Stick to the classics (you can never go wrong)
During these rushed hours the biggest mistake is to try to figure out something cute or different to wear. When you only have a few minutes to change just stick to the classic pieces. This either can be what is popularized as the “classics” like stripped shirt, white button-up, blazer, etc. Or it can be your favorite outfit that makes you feel like a million bucks. Try sticking to all black since this automatically elevates any look.
Prepare your lunch and snacks the day before
For those who bring their lunch to work and school, it sucks when you didn’t have time in the morning to prepare your food. I try to remember before going to bed to make my lunch and my snacks together. This is easy to do when you foods prep in the beginning of the week. This way if your running late it is to grab and go.
I try to vary our recipes from low-carb, vegetarian, paleo, and just high protein in our blog to cater to different diets. Although the one thing I stick with is having at least 75% ingredients to being natural. Because lets face if we wanted to have something full perspectives, its easier to just buy it.
We are both fans of lemon flavored desserts, as seen in this one BCAA Lemon Mug Cake recipe post. Therefore, this low-carb lemon bar recipes is great for those trying to keep it nice and tight for the summer.
- 1 cup of almond flour
- 1/2 cup of coconut oil
- vanilla extract
- 1/4 cup of non calorie sweetener
- 1/8 tsp salt
- 3 eggs
- 1 egg yolk
- 1/2 cup lemon juice
- 2-3 tbsp lemon zest
- 1/2 cup non calorie sweetener
- 1/3 cup almond flour
Preheat the oven at 350 degrees F. In a medium bowl blend the crust ingredients and press into the bottom of an baking pan. Use the fork to break any clumps. Bake for 10-15 mins until firm and golden.
In the meantime, in a separate bowl whisk together the sugar and flour. Whisk in the eggs, yolk, lemon juice and zest. Let the crust cool and pour mixture on top. Bake for additional 15-20 minutes till no longer runny. Allow to cool completely before cutting into it. Add powder sugar for a decorative feel. Enjoy!
Nutrition Facts: Serving Size 8; 283 Calories, Fat 16.3g, Carbs 5.6g, and Protein 8.9g
With so many big event before the wedding, I will looking for a healthy, yet effective ways to lose weight and look my best. Therefore if you are wanting to lose weight fast before a special event, here are eight simple and easy secrets to do so.
Eat Only Natural Foods
Eat foods with no preservatives, natural, and are low in the glycemic index. Cleaning up the diet will allow the digestive tract to run smoother, slow insulin from spiking, and avoid cravings. Here are a list of top super foods for weight loss.
Swap Any Carbs with Veggies
While sugar has a place in your diet, days leading up to your event, avoid sugars and swap all carbs with vegetables. Veggies will keep you satisfied and reduce calories to lose optimum amount of weight. Just keep in mind if your not hungry enough to eat a carrot, then your not actually hungry.
Only Drink Lots of Water
Drinking water increases metabolism, removes toxins from the body, and more importantly it curbs cravings. Because many times when we think were hungry, were actually just thirsty. Therefore drink at least eight 8-oz. glasses of water per day and avoid juices, carbonated drinks.
Start Day with Lemon Water
Lemon water helps with digestion, flushes the digestive system, increase mood levels, provides an immune boost. When taken in the morning it hydrates the body after hours of no water and starts up the metabolism.
Perform HITT workouts
Focus your workouts on doing fat-torching HITTs (high intensity training). For one, you can burn more calories than steady state cardio, two you can incorporate weight training, and three it burns more calories even after you are done working out. Here are two great HITT workouts to perform, a workout fasted in the morning and the other is a full body circuit. Also the day before the event, avoid any long cardio session because it causes bloating.
As complicated as everyone makes it seems, it is really about calories in vs calories out. Therefore consuming calories the right balance of calories to perform regular body function (basal metabolic rate) and avoid gaining weight. Here is a calorie calculator to find the right balance. This also means to move more, so take more walks and avoid sitting down for hours.
Get enough sleep days before the event, even if it seem difficult to do so. Sleeping prevents the need for a sugar fix in order to a boost energy, feeling lethargic leading to skipping the gym, and more importantly it helps with the metabolism.
Add MCT Oil to Foods
Medium-chain triglycerides (MCT Oil) a form of saturated fatty acid. MCT oil helps maintain a healthy weight by keeping the stomach satiate, reduces stored body fat, and help balance hormones. Coconut oil is a great source of MCT oil. So add a tsp of coconut oil or pure MCT oil, in your morning coffee, use it to cook with or add to any meals.
Getting your first apartment as an adult is a very exciting time. You’re finally not cramped into a space with tons of roommates and actually have the income to decorate it. The problem usually follows “how do I make my place look grown up and chic?” It does take a few years to accumulate quality furniture to transform from your place to a non-Ikea looking showroom. Here are a few tips to help you decorate your first apartment.
Invest In a Couch
This probably isn’t a brand new tip, but I have found this to be very true. I know Ikea furniture is tempting because of their low prices. However spending money or even time searching through Craigslist will be worth it. Unfortunately most apartments already come with carpet so having a neutral couch won’t clash. The quality will also come in handy when your planning on moving place to place, which can damage your furniture.
Put up Curtains
Any apartment is completely transformed when you put curtains up. Even if your landlord doesn’t allow you to take down the curtains, just place the curtains on top. If your apartment has vertical blinds push them to a side and hide them behind a draped curtains. Also place the rod higher on the wall to give the allusion that the ceilings are higher.
Create Dimension with Height and Texture
As mentioned above, adding different areas of height really fills up a room. It draws the eyes to different locations giving depth to the apartment. This also comes in handy when styling drawer tops and shelves. Also take the same approach to throw pillows. Mix textured leather, fur, velvet, etc., allows the place to look chic.
Side tip: The trick to mixing is to keep the same color undertone. This goes for mixing fabrics, pillows, and even different wooden furniture.
To make sure your place look put together create as much symmetry as possible. This is especially important around focal points like couch, windows, or beds. Symmetry helps the space look de-cluttered and not cramped with furniture. Even if the windows are off centered, curtains can help resolve this issue, like this LINK.