Monthly Archives: July 2013

Fitness On Campus: New Back To School Series

Welcome to my Fitness On Campus Series!

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This series is designed to help high school and college students maintain a healthy lifestyle during the stressful semesters.  The series will begin next Tuesday (Aug 6th) and will be 4 videos long.  The videos will range from, healthy lunch ideas to being social while still living healthy.

Make sure you are subscribed to my YouTube Channel so you do not miss out!

How many of you are as excited as I am about the videos to come?

Trim Tuesdays: Tabata Style Cardio

I really enjoy blogging and creating videos for you all.  I think it is so silly how much money you have to dish out in order to lose weight and take care of your health.  One of the reasons why I wanted to start my health and fitness blog and YouTube channel is because I feel that this type of information should be available to everyone, not just the people who can afford it.

Tabata Cardio

Part of the way that I want to make sure that nutritional information as well as fitness information gets out to you is by creating two new series on my blog and YouTube channel.  One of those series will focus on healthy recipes and the series will be called “Foods Gone Fit”.  The second series will focus on workouts that can be done in the comfort of your own home.  This series will be called “Trim Tuesdays”.  I will post 1 video and blog post a month for each of these series and they will always be up on Tuesdays.

Last week I kicked off the “Foods Gone Fit” series with a Protein Packed Pizza recipe.  This week I am kicking off the “Trim Tuesdays” series with a cardio workout.  It is inspired by the Tabata style of training which is high intensity interval training.

For your equipment you will need:

– A clock or any interval timer

-Your body

-A whole lot of energy : )

There are 4 different exercises: **watch the video to learn how to perform them**

-High Knees

-Low Jacks

-Burpees

-Hop Scotches

Directions:

You will perform 1 of the exercises (ex. high knees) for 20 seconds and then give yourself 10 seconds of rest. You will continue performing this individual exercise in this manner until you complete 8 rounds or 4 minutes.  Once the 4 minutes are up take a 1 -2 minute rest and repeat with a new exercise (ex. low jacks).   Continue until you have completed 4 minutes of each of the 4 exercises listed above.

This cardio routine should take you anywhere from 20-30 minutes depending on if you take rests in between the exercises. My first time through it kicked my butt.

Take a picture after you complete the workout and share it with me on Twitter (GirlBudgetLife) or Instagram (GirlBudgetLife).  I would love to feature you in an upcoming Trim Tuesday.

Foods Gone Fit: Protein Packed Pizza

If you know me, you know that on a Friday or a Saturday night you can catch me at home chilling out with Elvis, a pizza and a Redbox movie.  Now, I don’t always treat myself to a pizza from Dominos or Pizza Hut because we all know that if you are trying to get or maintain a sexy fit body, eating pizza will not get you there.

That being said, I do not deprive myself of yummy foods like pizza, instead I like to create healthier versions at home.  In this episode of Foods Gone Fit, I will show you how to make one of my favorite pizza recipes, “Protein Packed Pizza”.

 

 

 

These are the Ingredients:

-1 Whole wheat English muffin

-1/4 cup tomato sauce

-1tsp onion powder

-1tsp of garlic powder

-1 tsp black pepper

-2 tsp red pepper flakes (optional)

-1/4 cup reduced fat mozzerella cheese

-2-3oz of pre cooked and shredded chicken breasts

Directions:

-Preheat your oven to 350 degrees. On a cookie sheet place your english muffin and top it with tomato sauce, chicken breasts, mozzerella cheese, onion powder, garlic powder, black pepper and finally the red pepper flakes. Bake the pizza for 15 minutes until the english muffin is crispy and then remove from the oven.

*If you do not have a traditional oven, a microwave works just as great. Note: The English muffin will not be crispy.

From start to finish this recipe should not take you any longer than 20 minutes to make.  Pair your pizza with a large green salad and you have the perfect balanced meal.  I have provided you all with the nutritional information below.

Nutritional Information:

Calories: 310

Carbohydrates: 33g

Protein: 31g

Fats: 8g

I want to hear from all of you, what are your favorite healthy pizza toppings?

Tone It Up: Beach Babe DVD I Review

I love the Tone It up diet plan along with all the free workouts that Karena and Katrina provide on YouTube.  So of course I had to buy their Beach Babe DVD when it came out.  I have had the DVD for over a year now and  since then they have actually come out with a second DVD ( I hope to buy that one soon).  Before I bought the first DVD I  searched on Youtube and on the internet for a review and I did not come across much. So, I thought I would write one for anyone else who might be searching.  I also filmed a YouTube video on it that you can watch below.

Overview: As the back of the DVD states, it features 7 exclusive toning workouts designed by Karena and Katrina of Tone It Up, using their Fine Toning Method.  The DVD is designed to cinch every inch of your body and leave you feeling gorgeous and toned.

Cost: The first Beach Babe DVD is on retail for $29.00, while the second is $39.00.  I am not sure why the prices are different and I do not recall how much I paid for it, at the time I bought it.

What the DVD includes: With the DVD you will receive 7 workouts.  Two of these workouts are targeted to tone your full body.  The rest are targeted for specific body parts or are HIIT and yoga inspired.  The breakdown is below.

Sufer Girl Workout: Full Body (3 circuits: 4-5 exercises in each circuit)

Bikini Scult Routine: Full Body (4 circuits: 4-5 exercises in each circuit)

 –HIIT the Beach: HIIT Cardio with some toning (30 seconds work-30 seconds rest: 3-4 Circuits)

Bikini Booty: Lower Body workout

Bikini Abs: Focus is on stregthening your core (abs and back)

Summer Arms: Focuses primarily on sculpting your shoulders

Long and Lean: Yoga inspired stretching routine

My Opinion: This DVD is perfect for anyone already on the Tone It Up Diet plan, but I would primarily suggest it for beginners to the world of weight training.  The workouts require a pair of dumbbells and your body, so they would be ideal for someone who does not have a lot of equipment.  Katrina and Karena provide a lot of basic weight training exercises that are simple but effective.

The weight recommendations I think are a little low for someone who is advanced but moderate for someone just starting out.  Karena and Katrina’s Fine Toning Method involves using static movements and small pulses of certain exercises to really burn out the muscle.  The intensity and difficult of the workouts really depends on the person. Because they recommend such a low weight for someone who has been weight training for a while you really need to have access to heavier weights in order to feel a burn.

My favorite workout out on the DVD is, HIIT the Beach. I soley do HIIT training for my cardio because I hate steady state cardio.  This workout is 20 min long and it allows me to get my cardio in even on rainy days. This particular workout can be as easy or as difficult as you want it to be.  You really have to push to try to get in as many reps as possible with in the 30 seconds allotted.

Overall, I would recommend this DVD for anyone who is beginning to workout or needs a quick at home routine to follow.  If you are someone who is more advanced I think you might find the DVD not challenging enough.

Do any of you own the Beach Babe DVDs? If so which ones? Let me know in the comments below!

More places to learn about Toneitup and by the Diet Plan and DVDs:

12 Weeks No Cheats: Month 1 Exercise Schedule

If you watch my daily vlogs you already know Elvis (my boyfriend) and I are starting another 12 weeks of no cheats.  We did this about 1 month ago, we focused 100% on our diet to help reach our fitness goals.

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That first round was very successful, we both dropped a lot of body fat and learned a lot about self-discipline.   Recently we started having treat meals once a week and sometimes it spreads into 2x/wk.  We noticed we don’t really like how we feel after those treat meals and to kick our butt back into gear we decided to do another round of 12 weeks.

Though the focus is on our diet, training is also very important. Thus, I mentioned in my vlog that I would share with you the exercise schedule I have designed for myself to coincide with my meal plan.  So here it is (See Below).

I have broken my training into a 6 day split with one rest day. If you don’t know what the exercises listed below are or what a superset is I recommend reading this post.

Monday (Legs)4 Sets of each small circuit

1. Superset:

-Sumo Squats: 25 Reps

-Jump Squats: 12 reps

2. Giant Set:

-Curtsey Lunges: 30 reps

– Weighted Hip Raises: 25 reps

-Glute Kick Backs: 20 reps

3. Superset:

-Dumbell Deadlifts: 20 reps

-Walking Lunges: 30 reps

Tuesdays (Chest + 20 min HIIT Cardio) 3 sets of each small circuit

1. Superset:

-Dumbell Chest Press: 15 reps

– Push ups: 15 reps

2. Giant set:

-Incline Dumbell Chest Press: 15 reps

-Moving Push ups: 10 reps

-Dumbell Chest Fly: 15 reps

Wednesday (Back)4 sets of each small circuit

1. Superset:

-Inverted Row: 15 reps

-Dumbbell Row: 15 reps

2. Superset:

-Dumbell Rear Lateral Raise: 12 reps

-Standing Single Arm Row: 12 reps

3. Superset:

-Lat Pull Down: 15 reps

-Back Extension: 15 reps

Thursday (Biceps/Triceps + 20 min HIIT Cardio)4 rounds of the circuit

1. Circuit:

-Dumbell Bicep Curl: 15 reps

-Seated Tricep Extension: 20 reps

-Hammer Curl to Press: 15 reps

-Overhead Tricep Extension: 15 reps

-Cable Curl: Failure

-Tricep Kickback: Failure

Friday (Shoulders) 4 rounds of the circuit

1. Circuit:

-Shoulder Raise: 10 reps

-Front Raise: 10 reps

-Lateral Raise: 10 reps

-Dumbell Overhead Shrug: 10 reps

Saturday (Full Body + 20 mins HIIT Cardio)4 rounds of the circuit

1. Circuit:

-Dumbell  Squats w Should Press: 20 reps

-Burpees: 20 reps

-Push ups: 20 reps

-Curtsey Lunge w bicep curl: 20 reps

-Straight leg dead lift w DB Row: 20 reps

-Weighted Glute Bridge w Skull Crushers: 20 reps

How many of you plan on joining me in this 12 week challenge?

How I Use MyFitnessPal

One of the many ways that I like to stay accountable with my weight loss goals is by tracking the food I eat.  I used to use a pen and paper but it became really inconvenient to lug around another notebook.  It also requires that you always have the package of food you are eating because you need to see the label in order to write down the calories, macros, etc or if you are eating whole foods, you need to memorize those numbers.  Who has time for that? Thankfully we are now in a world that has smartphones and there is an app for everything!

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The app I used to track my macronutrient and calorie intake is MyFitnessPal. It is a free app available online or via your smartphone, for both Apple and Android devices. MyFitnessPal allows you to input your caloric goals, macronutrient breakdown (out of 100%), number of times you want to workout and for how long.  Based on the information you enter it will even give you your weekly projected weight loss if you follow your plan to a T.

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On MyFitnessPal I have my meals broken down as Meal 1- Meal 5.  I try to track my meals in real time on my iPhone because I find that if I wait until the end of the day, I forget what it was that I ate or I forget to enter it completely.  MyFitnessPal has a huge food database and you can literally search for any type of food item, cooked in almost any type of way.  If you are someone who eats out a lot and want a way to track how many calories you are consuming, you can search for the meal you had at X restaurant and 95% of the time, MyFitnessPal will have it.  On the phone version it also has an awesome bar scanner to make it even easier to record your meals.

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I mainly use MyFitnessPal to track my meals, however you can also track your exercise or workout of the day.  Because I use a lot of online workouts and DVDs I am not able to find a lot of the routines I do on the MyFitnessPal exercise database.  It does have a lot of the typical cardiovascular workouts such as the elliptical and the treadmill, so if you are someone who only does cardio, this comes in handy.  All you need to do is select what equipment you used and enter in the amount of minutes and MyFitnessPal will calculate on average how many calories you might have burned.

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On the bottom of each of the daily food diary it will calculate your totals for the day and let you know if you went over your goals or were under.  There is even a place to track your water intake and write notes.

There are so many other features to MyFitnessPal that make it a desirable app to have for anyone on a weight loss journey, but as I mentioned I only use it to track my meals.

If you want to be friends with me on MyFitnessPal add me! My food diary is open so you will be able to see what I eat each day.  My profile name is RodriClarissa.