Tag Archive for: exercise

How Exercise Can Increase Our Inner and Outer Beauty

Exercise and daily movement is vital for your overall health and beauty. Regular exercise has been proven to lower blood sugar and it overall keeps your inner body functionality working to the best of its ability. There are mountains of studies proving that exercise can take off pounds, reduce incidence of heart disease, lower blood pressure, improve mood, solve sleep problems, and even cut risks of certain cancers.

Screen Shot 2015-12-14 at 1.13.41 PM

Photo via Huffington Post

Exercise can also directly improve our overall beauty including skin tone, clarity and purification. Exercise increases circulation and gives the skin a healthy and radiant glow. As long as we use moderation and don’t overdo it, exercise of almost any kind has a powerful, positive, and anti-inflammatory effect on all our cells.

Regular exercise (3 X per week) has also been shown to help our lungs and kidneys release any toxins that are disease causing. It has also been shown to alleviate most mild to moderate cases of anxiety/stress and improve mood and self confidence. It’s as easy as opting to take the stairs instead of an elevator/escalator, doing 50 jumping jacks and/or sit ups in the morning/evening. It’s about pushing ourselves just that one extra step on a daily basis to help increase our overall health (and beauty) from the inside and out.

Did you know, working up a good sweat is the equivalent of getting a mini-facial? When the pores dilate, sweat expels trapped dirt and oil. Just be sure to wash your face afterward so the gunk doesn’t get sucked back into the pores.

Exercise coupled with a healthy diet (staying away from sugar, alcohol and processed foods) ensures for an overall healthy body both internally and externally. Let’s make the move together to be the best version of ourselves.

by
,

The secret to staying motivated…

fashion-blogger-workoutwear-1024x683-1… New workout clothes! Everyone’s on their fitness plan this time of year so I was excited when Sears reached out to me to partner on their amazing active-wear. Yes, we all gained a couple extra this winter, so we should take comfort in knowing that everyone’s in the same boat, BUT unfortunately we don’t. We’re our worst critics – you and I both know this. So if you don’t have motivation already, buy it, and it will come.

workout-clothes-cute-683x1024Working out shouldn’t be a chore; it should be something enjoyable. So start with a good outfit to make you feel great. I picked both Everlast pants and the sports bra from Sears – they have a great selection of basics. I always like to add a pop of color with my runners and mesh is my new favorite addition when finding a good workout outfit. I love that it breathes and it’s lightweight for hot days. The Everlast sports bra is super comfortable with a little extra support, which is great for us that are part of the itty bitty titty club. (Sadly, one of the first things to go when we lose weight! ugh).

IMG_9280-1024x683Lastly, when finding a good routine for working out, just like any other goal in life, make sure it’s attainable so you’re setup for success. I love to dance, so I’ve been starting to go to Hip-hop classes. I also love nature so hiking is my other favorite workout. Chloe and I love Runyan – great people watching. But do what feels right for you, even if it’s a walk with girlfriends. Grab a coffee and have fun walking for 45 minutes catching up about life. You’ll save the calories of happy hour and still get some good girl time in. You’ll probably forget you’re working out, too.

IMG_9181-683x1024Check out more of Kristen’s blog, StyleWaxPoetic, here!

by
, ,

Nutritious Meal Plan

This post was written by our Blogger Ambassador, Kate Hiipakka of The Four Percent. Enjoy!

You can work out all you want, but if you’re eating sh*t, you won’t get anywhere. There is a fitness adage that states, “Abs are made in the kitchen”, and a (unofficial) ratio that claims weight loss is 80% nutrition and 20% exercise. It may seem extreme, but it’s true. Nutrition has to be aligned if you want to see results in your body. This is coming from a girl who could eat French fries and ice cream with every meal, so believe me, I feel your pain.

Eating clean is more than just incorporating more fruits and vegetables into your daily meals. A lot of thought and preparation is required so it’s important to make your meal plan as efficient and effective as possible. Personally, I am not vegan or vegetarian, I don’t follow a specific diet and I do not have any dietary restrictions or allergies.  I structure my meals to be consumed every 2-3 hours – each including a protein source in combination with fruits or vegetables, carbohydrates, and healthy fats. I’ll add some fine print right here – I am not a nutritionist, but I’ve play around with A LOT of nutritional components and have done a lot of research. I’ve found the below outline to be really effective.

Breakfast: protein + fruit (or veg)
Snack: protein + fruit + healthy fat
Lunch: protein + vegetable + carbohydrate
Snack: protein + fruit
Dinner: protein + vegetable + carbohydrate

Good-Food-Fridge-Healthy-Eating

Check out this very BASIC breakdown for more deets:

Protein

This can be anything from beans, fish, poultry or lean beef. A major benefit of any protein source is that it keeps you full and provides vital nutrients to build muscle and keep your metabolism charged. Protein is essential for muscles to gain mass (read: “tone”) and recover after hard workouts. Load up!

high-protein-diet
Carbohydrates:

I’m talking about starches, fruits, whole grains, or vegetables. Basically, carbs provide the energy that fuels muscle growth. After consumption carbohydrates breakdown into smaller parts that get absorbed by our bods and are used as energy.

fruits-and-vegetables

Healthy fats:

Think oils, avocados, nuts or seeds. Healthy fats benefit our bodies, but should be consumed in moderation, so go easy, a table spoon of olive oil or almond butter, half an avocado, or a handful of almonds does the trick. These babies will help aid heart health, keep arteries flexible and support overall health.

healthy-fats
Regardless of eating habits the golden rule should be: eat when you’re hungry, and stay hydrated.

Please note: the above are all whole food sources, the less crap from a box labeled “low fat” or “fat free” you put into your body the better. True story.

by