My Favorite Workout Playlist

Have you ever been working out and all of a sudden your favorite song comes on in your earbuds and you feel this sudden burst of energy to run faster, jump higher or push through one more rep? Well there have been a multitude of studies done that show there is a correlation between that burst of energy and that song.

According to Costas Karageorghis, Ph.D., from London’s Brunel University School of Sport and Education, “music is like a legal drug for athletes, it can reduce the perception of effort significantly and increase endurance by as much as 15%” (ACE-Fitness).

If you’re anything like me though, I get bored easily with my playlists and they are constantly changing. However, my currently playlist has been one of my favorites (with a few additions as new songs come out), for a very long time and I always find myself reverting back to it. I’ve occasionally used it in my fitness classes as well and my students seem to really enjoy it!

Continue reading “My Favorite Workout Playlist”

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TREAT yourself…don’t CHEAT yourself…

Hello friends!

 

I know it’s been a minute since I’ve posted anything and for that I apologize. Sometimes life just gets crazy and well…life happens but that’s okay! I’m back now and I’m doing my best to stock up on some posts so that this doesn’t happen again! But that’s not what this post is about so let’s get back on track!

 

Raise your hand if you have ever heard of the term “cheat meal“….I’m sure every single one of you reading this raised your hand (or maybe you thought to yourself well yeah of course I’ve heard of a cheat meal). I know the term “cheat meal” is a very popular term and I used to use it all the time….until I met my good friend Danielle (I swear I’ve probably dedicated over half of my fitness related posts to this girl because she’s just got some amazing ideas!). Danielle taught me to stop using the term “cheat meal” and to start using the term “treat meal“. You’re probably thinking to yourself “what’s the difference and why does it matter? Either way I’m eating what I want!” Well let me tell you that I thought the same thing, but now that I’ve been doing this whole fitness thing for a while and actually taking it seriously….I see the difference and I recognize the difference and I’m here to share with you those differences!

Let me just start by asking you this question, when you are having a “cheat meal” are you not making a conscience choice to put that food into your body? The correct answer is yes, yes you are! If you’re making the conscience choice to only do that once a month or once every so many weeks then guess what you’re not cheating on yourself, you’re not cheating on your fitness and nutrition plan, you are deciding that you have been working hard and that your body deserves a TREAT and guess what that is okay!!

After I finished my 6 week shift shop program I am not going to lie I had a treat meal. Did I turn it into a treat week? Nope. Did I have a treat day? Maybe….okay I’m not going to lie to you I’m going to keep it 100% with you…I did have one treat day! But I felt that I had earned that treat day and I had been following the meal plan and the workouts strongly for 6 weeks, I had great results, I felt that my body was ready for a treat. There’s nothing wrong with that but I made sure that I went back to my meal plan after my treat day.

Now you’re probably thinking to yourself “why in the world is someone who is so into health and fitness encouraging me to have a treat meal?” Well according to some studies there is a psychological component to having a treat meal. Without rewards, it can become difficult to keep up with a healthy lifestyle day in and day out. Occasionally allowing yourself that treat meal can help you to get through those tough times in your health and fitness lifestyle. Like I said earlier, it’s better if you allow yourself a treat meal not a treat day. There’s a difference! Allowing yourself a whole treat day can take a toll on your body and all of the hard work you have put in for the week. Just be mindful of what you’re deciding to treat yourself with, how often you are deciding to treat yourself and how much of that treat you are indulging in. You will be a lot happier when it comes to sticking to that healthy eating lifestyle you have committed to!

What’s your favorite treat meal?? Leave it in the comments below!

Xoxo Shelby

 

The scale is NOT your friend…

Friends….we all know that losing weight and being healthy is hard. But what if I told you that you could make it so much easier by doing just one simple thing…..step off the scale. Yes that’s right I said step off the scale.

Let me ask you all a question….how often do you weigh yourself? Once a month? Once a week? Every day? Be honest with yourself. I’m not going to lie when I first started exercising and being healthy I used to weigh myself way too much, so much that at one point I can honestly say that I became obsessed with the number on the scale, and that my friends is not a good thing. Want to know how often I weight myself now? I weigh myself before I begin a workout program and then after I finish that workout program. So maybe at most once or twice a month. You’re probably thinking to yourself “umm then how do you know if the workout program is workout?? How do you know if you’re seeing results?” Well I will tell you a few reasons why I know without stepping one foot on the scale, but first let’s talk about why the scale is not your friend.

Continue reading “The scale is NOT your friend…”

How much water is ENOUGH water???

I’m sure you’ve heard this about 1,000 times but let’s just talk about it some more, shall we??

Water is something that is very important! The cells inside of your body need water to function properly. Those cells contain water and are even surrounded by water and when the body becomes dehydrated the cell membranes become less permeable, hindering the flow of hormones and nutrients into the cell. This also prevents waste products that can potentially cause damage to those cells from flowing out of the cells. When this occurs, your energy is depleted and fatigue can take over your body. That’s not all it does either!

Here’s a list of other things that water can do to help your body:

  • Help with headaches
  • Improve your mood
  • Flush toxins out of the body
  • Improve Digestion
  • Promote weight loss (hey who doesn’t want help with that?!?)
  • Boost your immune system
  • Improve your complexion
  • Prevent hangovers
  • Regulate body temperature

See why water is so important???

 

So how much exactly is enough?? Well take your body weight, divide it by 2 and that will give you the amount of water you should be drinking in ounces. For example if you weigh 150, divide that number by 2 and you get 75; that’s how many ounces of water you need a day. Now, if you are more active then you need to drink a little bit more to compensate for the loss of water during exercise. The recommended amount of water for those who exercise daily, is 100 oz.

Now you’re probably thinking “100 oz is a lot of water!!” and I totally agree with that! But there are ways to make drinking it easier! Here’s a few…

  1. Use a straw: You can drink more at a faster rate if you do! It seems simple but it makes a difference I promise!
  2. Buy a pretty water bottle: Yes…I said to buy a pretty water bottle. When I purchased my Bubba Cup it made it so much easier for me to drink more water! It also helps that It holds about 48 oz. of water! Fill it up twice during the day and I’m just a little shy of that 100 oz. goal!!
  3. Add flavor to your water: I know sometimes water can be…boring! But you can always spice it up with different fruits and stuff like that! Pinterest has a lot of great ideas for flavored water!!
  4. Make it a game: This might sound silly at first but it helps! I make it a game with myself. I tell myself that I have to fill my Bubba Cup up one time and drink it all before lunch (which is around 11:15 sometimes 12:00 depending on the day!). Then I fill it up again and I have to finish it before I leave work. Sometimes it is definitely a lot harder than others, but it makes it easier to get my water in when I know I have a challenge!

 

Do you have a fun way that you make sure you get your water in each day?? If so be sure to share it in the comments below! I would love to hear them!! Happy guzzling!!

Xo’s Shelby