Cleansed Reef Girl

Good morning all. Yesterday was the final day of my cleanse! Hallelujah!

10 days of clean eating. 10 days of just drinking water. 10 days with NO COOKIES! I made it. I made it with only a few minor cheats.

The cleanse detoxed my body of toxins and improved my digestive tract. I honestly do not feel any different. I do however eat pretty healthy to begin with. I did not loose any weight. I did not really expect to though. I wasn't bloated prior to the cleanse so I didn't think I had any water weight to shed.

Though I may not feel the benefits first hand I'm sure I am reaping the benefits. My first cleanse free meal was Taco Bell. I had to go to Towson to order my cap and gown (yippie!) and was starving so I ran by Taco Bell and ordered a Chicken Burrito Supreme and an order of cinnamon twists. This is my usual order minus a Mountain Dew and Cheesy Fiesta Potatoes. I figured just because I'm off the cleanse doesn't mean I should go back to my old ways haha.

The roomies and I decided to go out for a little last night. While out I had two slices of pizza and two Woodchucks. I have missed pizza. I honestly can't remember the last time I had some. Surprisingly  nothing hurt my stomach.

If you have instagram you probably follow Reefgirls. I have decided that I'm going to be a reef girl for halloween. In order to pull this off, I need to do at least 1,000 squats a day and continue with the clean eating. Today we're going to College Parks homecoming though so we will start the clean eating Sunday night..... hahaha

GO TERPS!

xoxo,
wanna be reef girl

Cheaters never prosper

Today marks cleansing day 6. That means only 4 more days. That means after tomorrow.... back to the dreaded fiber drink.

This weekend I went home. Going home is always bad for my body. My house is filled with cakes, pies, ice cream, cookies, and candy at ALL TIMES. I have caught myself many times laying in bed with a box of cookies.... It's actually really disgusting. Coming home also means I spend lots of time out with friends. Just last week my friend and I spent 7 hours at the bar.... 7 hours!

I knew I would really have to stay focused when at home. I started off really strong. I sat in the driveway one night with one of my friends and told him that once we got inside to not let me eat anything no matter what I said. It worked and we went to bed without having one cookie.

Sunday is when the cheating began. I woke up at 7 and went in town to run errands. I came home and fixed myself a cheese-less omelet and had a banana. Then came the afternoon. After the ravens game I went to a friends. On the way out the door I couldn't resist having a peanut butter snickers. I don't know why I did it but I did. This just led to a night of failures. I ended up having a shrimp tempura roll, bag of peanut butter M & M's (that weren't even for me) and Milk Duds. To top it all off, I came home and didn't take my Herbal Cleanse pills.

At work today I found that I wasn't the only one who had cheated. We each cheated one way or another. I will be strong these last 4 days though. I still don't feel very different. I may have lost some water weight. I am waiting till Friday to weigh myself though.

xoxo,
fitbottomedgirl

Cleansing during playoffs

Waking up at 4 am isn't as hard as I thought it would be. I can be out the door by 4:40 with no problem. Today I even got to work earlier than usual. I didn't have anything to eat before I left because I was mentally preparing myself for day 2.

While at work, I filled my cup full of water and began stirring in the fiber powder. Just as thick as yesterday, I was able to finish it all. Around 6:30 I was ready for some breakfast. I had raspberries, blueberries and almonds. The whole time I was eating I just wished I could have some yummy yogurt with my fruit. Unfortunately that is not allowed. By 7:45 I was starving so I ate my banana. I was beginning to panic that I'd eat all my food before 11 at this rate! The banana held me over until about 10 when I was ready for a snack.

I have been on a hummus kick for months now. I have tried just about every flavor there is. My snack of choice today was carrots and sun-dried tomato and basil hummus. This little snack held me over the best. Lucky for me I didn't teach today or else it probably wouldn't have. Around noon I had my salad. I ate one piece of grilled chicken with it.

I really don't eat bad to begin with. It's just the not being able to snack or have peanut butter that gets me. I did suffer from a headache early in the morning because my blood sugar was low. Once I had the fruit I was ok though.

I got home around 3:30 and fixed myself a spinach omelet. I personally am not a fan of eggs but have been trying to find ways I will some what enjoy eating them.

After my cat nap I walked to the metro and met up with some friends in DuPont. The Orioles made it to the playoffs so I had to support my home team. I knew going into the evening I was not going to drink. It's only a 10 day cleanse. If I can't make it 10 days without a drink... I may, you know.... have a problem... So at the bar I ordered water with lemon. The bar we first went to was semi-crowded but we had a great spot where we could easily see two tvs. By the 5th inning we made our way to another place. Here I had a delicious garden salad with ahi tuna. I asked for no cheese but it had cheese...

I took it off don't worry! (just not for the picture ha) Overall, the cleanse is going well. I don't really feel any different but it is only day 2. I'm not sure what I dislike the most, the thick fiber drink or the 3 horse pills. They both take me at least 10 minutes to swallow.

2 down....1 to go..... bottoms up!

GO Os!

xoxo
fitbottomedgirllicinginanunfitworld (not necessarily true, because DC is one of the healthiest citys in the US)

Tough to swallow

Day 1 was rough. I started my day trying to take the Fiber Drink down. I'd compare it to apple sauce.... thick apple sauce. That may not sound too bad but I'm not a fan of apple sauce. I actually didn't even drink the whole 8 oz. I have found out my stomach is a lot smaller than I thought. I just didn't seem to have room in my stomach for 8 oz. of fiber!

I then forced myself to have oatmeal. I was just so scared that I would die of hunger by lunch. I finished my bowl of oatmeal and headed to work. I work I had my spinach salad for lunch. Always delishhhh.... then after I taught my first class I was starving again! I unfortunately didn't have any carrots left for me usual snack. Yogurt is also not an option so I was forced to eat my last apple. By the time it was 4:00 I was starving yet again. I never realized home much I snacked until I couldn't.

I turned to my only savor. PEANUT BUTTER. If you know me, you know I L O V E peanut butter. I knew I wasn't allowed to have it but I wanted to eat something to have energy to teach my evening class.

After class I left work to go home to fix dinner. I first had to stop at the grocery store to stock up on healthy goodies. At the grocery store I picked up:
Raspberries
Blueberries
Almonds
Spinach
Carrots
Salmon
Frozen vegetables
Raspberry and Walnut Salad dressing

I grilled the salmon and had green beans for dinner. Now that its the end of day 1 I am to take the Herbal Cleanse horse pills. Of coarse it's not only 1 pill but 3. I've currently only taken 2. I have to take some time to psych myself up.

Tomorrow will be better because I went grocery shopping AND know what to expect  I open at work tomorrow so I have to be up and out the door by 4:40. I plan on having raspberries with blueberries and walnuts for breakfast and taking my Fiber Drink once I get to work.

Wish me luck!!!!!

xoxo
cleansinggirl

Guess whos bizzzack

It has been a busy few months. I've been on tour with my husban.... oh wait that's not true.

Over the past three months I finished my internship, graduated college, and landed a job outside of DC. During these stressful and exciting times I neglected my blog. I don't even know if I got to tell you about my gluten-free journey.

Gluten free wasn't bad at all. The hardest part was going out. Beer has gluten in it so that was never an option. While being out you always end up having something to eat and the last thing you want to munch on is an apple. I lasted 14 days total. The first 11 days I didn't cheat once.

I'm now working a job where I get to work out everyday. We are actually starting a cleanse tomorrow so I thought what a better way to get back into blogging.

So today is the night before the 10 cleanse. Tonight was the last night I could have whatever I wanted for dinner. Since I've been gone all weekend I didn't get to do my weekly Friday night grocery shopping. There was nothing but week old left overs, including 5 lbs. of mashed potatoes. My only option was left over mixed veggie and a slice of ham steak. I did however get to have some yummy dessert. My lovely roommate made some chocolate pudding pie. It was exactly what I needed.

 The Herbal Cleanse, Metabolic Cleansing System begins with a Fiber drink. This is the part I'm the most scared of. I am not a fan of having to chug anything, let alone a thick fiber drink the first thing in the morning. After your fiber drink, you are expected to consume 8 to 10 servings of vegetables and fruits, drink at least 8 glasses of water, and reduce your dietary fat intake.Before bed, I then must take a Herbal Cleanse packet. This "packet" is 3 horse pills. These are going to be so much fun getting down I can hardly wait!

On the last few days I'm to take the ProBiotic Restore Ultra. These will be no problem, I just hope to remember the sequence. Why am I doing this to my self you ask? I actually have a friend who always talks about doing these cleanses she does to drop weight and I always think to myself how I think that's a terrible idea but never wanted to get into a discussion about it. But heres a few quick reason why everyone should give cleansing a try.
Food residue moves quicker through your body
Nutrients are better absopred
Digestion is improved
Skin tone is fresh
Feel more alert
yadda yadda.... I personally think it'll be good to clean out all the gunck that has accumulated over 23 years and 11 months.

I need all the support I can get! Stay tuned.....



xoxo,
STILLfitbottmedgirllivinginanunfitworld

Hangover 3

Since yesterday was National Tequila Day I figured it was the perfect time to blog about hangovers. We've all had them. Some get them worse than others. I have experienced a few that made me want to die (thank you big little night I can now not even come near Green Apple Smirnoff).

What is a hangover?
A hangover is a collection of symptoms that go hand in hand with a bout of heavy drinking. Victims usually suffer from headaches, nausea, dizziness, fatigue, confusion, and thirst. You can experience a hangover anytime of the day but they are most common in the morning. The severity of your hangover is linked to the amount of alcohol consumed and the amount of sleep had.

What causes a hangover?
Alcohol makes you "break the seal".... urination without proper re-hydration=dehydration
When you're dehydrated you experience the sensation of thirst and lightheaded-ness
Alcohol raises ones production of stomach acids, slowing down the rate at which the stomach empties itself...leading to nausea, vomiting or stomache.
Your blood sugar tends to fall when you consume alcohol= shakiness, moodiness, tiredness, weakness
Alcohol makes your blood vessels dilate (get bigger)= headache

The moment you have all been waiting for.....

HANGOVER CURE!
I'm sure everyone has their own little remedy on how to "cure" a hangover... when really its much simiplier....
Step 1 REST
Give your body time to recover
Step 2 HYDRATE YO SELF FOOL!
Replinish your body with juice, water, and/or gatorade.
AVOID CAFFEINE! Caffeine dehydrates you even more...so don't grab a red bull or and expresso because you're just making things worse....
Step 3 EAT
As much as you think you can't... make yourself eat. The best thing to help that hangover is mineral rich food
Step 4 AVOID FAST RELIEF
Many of us pop aspirin, Tylenol, and ibuprofen to "cure" our hangover when really you are magnifying the effects of alcohol. Aspirin is a blood thinner just like alcohol, Tylenol causes damage to your liver just like alcohol, and Ibuprofen causes stomach bleeding...

So those of you who weren't too hungover to read this... call your friends who are dying a slow death right now and share the gospel of Fitbottomgirl's hangover cure!!

And follow me on twitter @Fitbottomed

xoxo,
britty2ooo

Man's Best Friend

Everyone believes man's best friend is a dog, when really it's your metabolism. Metabolism is that little guy inside those people who eat everything in sight and still look fabulous. Everyone has him. Some just have faster ones than others.

Your metabolism is your very own personal trainer inside of you. He works all day and all night to help you burn calories and shed fat. Every time you consume something, the enzymes in your body's cells break down the food and turn it into energy. The faster your metabolism= the more calories you burn. The more calories you burn the easier it is to loose weight.

So those of you who are not supafreaks and want to speed up your metabolism here are some tips:

EAT BREAKFAST!!! I know you've heard this one before but it's important to feed your body when you wake up because it's been in starvation mode, causing your metabolism to slow down inorder to conserve energy. If you don't feed your body properly, it will retain anything you do give it inorder to prepare for starvation mode.

DRINK LOTS OF WATER! Researchers have found that people who drank eight to tweleve 8 oz glasses of water per day had higher metabolic rates.

Mix things up with intervals. Keep your body guessing by stepping up your intensity. If you do this you can burn up to three times the amount of body fat.

Add spices to your food. SPICES...not SALT... cinnamon is one spice that will increase your metabolism greatly.

Lastly, try dividing your meals up into smaller portions and eat more often throughout the day. Every time you eat your metabolism rises.

xoxo,
Fitbottomed

FOLLOW ME ON TWITTER @FITBOTTOMED

Meat Lovers

Happy Monday Darlins!!!
Hope everyone had a fabulous weekend and got to get some physical activity in somehow. I have been going for runs in the morning before it gets too hot. It takes a lot to get out of bed and put on my running shoes but once I'm finished I always feel so much better.

One of my dear friends suggested I blog about meat. I know I personally have tried to be vegan (lasted 10 days) so I understand how hard it is to give up something you love. Unlike a lot of vegans, I gave meat up because of the terrible things they feed the animals (sorry PETA my mink does drag on the floor).... not so much how they are treated.

So if you're unable to give up meat completely (like myself) here are some things you should keep in mind when determining what kind and how often you consume..

Grass-Fed Vs. Grain-Fed Beef
Most of the beef you are consuming is grain-fed which of course is not the best for you. Farmers choose to feed their animals grain because it's cheaper for them, speeds up the maturation process (makes animals grow faster and bigger), and has antibiotics and hormones that also increase growth and fight illnesses. CHOOSE GRASS FED

Restrict your red meat consumption to 3 servings at most a week.
Red meat is: beef, pork, lamb, and goat.
A serving is 85 grams (3 ounces).... which is smaller than a deck of cards

Choose poultry or fish over red meat. Though red meat offers several nutrients, research shows that a diet high in red meat increases the risk of cancer.

Avoid processed meat at all cost!
Processed meats: any meat that is preserved by SMOKING, CURING, and SALTING!
Examples: bacon, ham, salami, hot dogs, and sausages.

Something I found most interesting is that grilling your meat can increase cancer risk. High temperature cooking of muscle meats generate compounds heterocyclic amines and polycyclic aromatic hydrocarbons that increases your risk of cancer. You can reduce these caner-causing compounds by choosing lean red meat cuts, grilling over medium heat rather than high, marinating your meats with a sugar-free option, and turning your meat frequently.

So when deciding to have that steak or not... make sure its grass-fed, lean, no more than 3 ounces, and paired with lots of vegetables!!!!

xoxo,
Fitbottomedgirl

We all know Beer is good... but could it be good for you too?!

Everyone's looking for another excuse to drink. Well I've got one for yah!

Beer consumption has been found to protect against heart disease and lover the risk of hypertension (high blood pressure) with MODERATE CONSUMPTION.

Moderate consumption= ONE BEER A DAY for females and UP TO TWO for males.

All beers are not created equal though. The benefits come from natural antioxidants called phenols. Ales and lagers (dark beers) have the highest phenol concentration.

MORE PHENOL= MORE HEART PROTECTION

There has to be a catch right?
These same types of beers are slightly higher in alcohol content then lighter brews.... that seems more like a positive doesn't it?!? haha Well unfortunately it's not. You must drink in moderation to reap the benefits.

Here is a list of 10 healthier choices:
Yuengling-  3.8 % alcohol, 99 calories
New Planet- GLUTEN FREE!!!! 5% alcohol, 160 calories
Abita Purple Haze- 4.2% alcohol, 145 calories
Left Hand Good Juju- 4.5% alcohol, 131 calories
Guinness Draught- 4% alcohol, 126 calories
Sam Adams Light Lager- 4% alcohol, 119 calories
New Belgium Blue Paddle- 4.8% alcohol, 145 calories
Stone/Ishii/Baird Japanese Green Tea IPA- 9.2% alcohol, 276 calories
Butte Creek Organic India Pale Ale- 6.4% alcohol, 201 calories
Sierra Nevada Pale Ale0 5.6% alcohol, 175 calories

Cheers,
fitgirl

Vinegar.. not just for your crabs!

More and more people have approached me about how they follow my blog. When I ask them if they do the work outs majority of them give me this look like are you serious!? Soooo I've decided to get rid of the challenges unless enough people actually want them.

People tend to enjoy reading about random things to implement into their diet. So for all my Eshore folks who pair their crabs with vinegar I came across some benefits of Apple Cider Vinegar.

Did you know that by taking a shot of Apple Cider Vinegar once a day you will:
Balance your inner ecosystem
Detox your body
Aid in weight loss
Help control your allergies
Help with sinus infections, sore throats, headaches, and flu
Clears up acne, warts, varicose veins, and other skin problems
Lowers high cholesterol and high blood pressure
Kills candida and fungus, and populates the guy with friendly microflora
Eases arthritis, stiff joints, and gout
Strengthens stomach acid

If you can't stomach a shot try adding about 1/4 to 1/3 cup to a 2 QT of water and keep it in the fridge and drink it all day long.

xoxo,
fitgirl

Weekend Challange

We haven't had a challenge in a while! A lot of people have been asking for exercises that work your booty so here yah go....
25 squats 5 push ups
20 squats 10 push ups
15 squats 15 push ups
10 squats 20 push ups
5 squats 25 push ups

 This won't take you very long so try and do this at least twice this weekend. Make sure during your squat your feet are shoulder width apart. When squatting you do not want your knees to go past your toes. Really stick that booty out like you're about to sit in a chair and then use your legs to return to starting position. For push ups you can do them modified on your knees or on your toes. You want your hands flat on the floor under your shoulders. When going down into the push up, you want to make sure you are not dropping your hips or arching your back. It is important to not hold your breathe during this or any other exercise. You need to inhale on the way down and exhale on the way up.

Once you've completed this challenge let me know how it went!!!

xoxo,
Fitbottom

Whats all the Gluten talk about?

So for the past few years I've been hearing more and more about people being gluten free or gluten intolerant. I'm always looking for new ways to become healthier so I thought I'd do a little research on what gluten is all about.

What in the world is Gluten you ask?
"Gluten is a protein composite that appears in foods processed from wheat and related species, including barley and rye. It gives elasticity to dough, helping it to rise and to keep its shape, and often giving the final product a chewy texture. Gluten is the composite of a prolamine and gluteline, conjoined with starch, in the endosperm of various grass-related grains. Worldwide, gluten is a source of protein, both in foods prepared directly from sources containing it, and as an additive to foods lacking sufficient protein."

So.... what is Gluten you ask again?
Gluten is the glue that builds up in your gut, intestines, lymphatic system, sinus and even your joints. This creates inflammation, which causes pain and even contributes to health-related issues such as fibromyalagia, arthritis, asthma, ADD, irritable bowel, migraines and cancer. Gluten is used to preserve food for a longer shelf life.

Are you consuming Gluten?
OF COARSE YOU ARE! This sticky stuff is in all of our favorite foods- cookies, cakes, pastas, pretzels, pizza, and most bread.

After researching how terrible Gluten is, I came across 4 facts to get Gluten-Free:

1. You need a certain amount of carbohydrates for brain development. These can be attained by eating greens and high quality animal protein/fat. You could live the rest of your life and never eat another packaged carbohydrate containing wheat and gluten. You wouldn’t miss it and you’d be a lot healthier.
2. Carbohydrates are more addicting than cocaine or heroine. The rush you get from a sticky, gooey cinnamon bun can create such a high, you might do whatever it takes to get another one in a few hours. The sad part is that you’ll never be satiated by this empty relationship. Carbs can have such catastrophic side effects including permanently slowing your metabolism, numbing your senses and preventing healthy brain development.
3. Every popular diet today is all about eliminating killer carbs and adding the fat back. You need good quality fats such as avocados and olive oil for your body and brain to work most efficiently. You will never need pasta or cereal (packaged carbohydrates).
4. Until the government began making recommendations for your daily diet requirements by telling you that your diet should be made up of 45-65% carbs, your ancestors lived healthy, happy lives as hunters and gatherers who ate meat, fish, veggies, and fruit.   

Here's a yummy Gluten-Free recipe to try...
Eggplant Parmesan

• 1 small eggplant
• 1 cup Braggs liquid aminos
• 1 cup nutritional yeast
• 1/2 cup cornstarch
• 1/4 cup canola oil
• 12 ounces gluten-free spaghetti
• 14 ounces spaghetti sauce
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon basil
• 1/4 teaspoon oregano
• vegan parmesan cheese or nutritional yeast, for serving

Directions:

1. Start boiling water for pasta. Whenever it boils, cook the pasta according to the package directions.
2. Meanwhile, start heating spaghetti sauce in a saucepan. Add garlic powder, onion powder, basil, and oregano, and any other seasonings you like. Fresh herbs are even better if you have them. Be sure to stir occasionally.
3. While the water is coming to a boil and the sauce is heating, also heat oil in a frying pan. Use enough to cover the bottom of the pan with about 1/4 inch of oil. Don't skimp. Mix nutritional yeast and cornstarch. Slice eggplant. Dip each slice in Bragg liquid aminos then in yeast mixture. Fry coated eggplant slices in oil. Note: if oil is not hot when you add the eggplant, you will have soggy eggplant. You may have to fry the eggplant in 2-3 batches depending on the size of your frying pan. Set the cooked slices aside on a plate covered with a paper towel. Add more oil in between batches if necessary, but be sure to heat it before adding more eggplant.
4. When everything is cooked, add a little pasta and a few eggplant slices to each plate. Top with spaghetti sauce and sprinkle with vegan parmesan or more nutritional yeast. If you use pretty plates and garnish with a little fresh parsley or fresh basil, people with think you were in the kitchen all day.

Read more: http://italian.food.com/recipe/not-my-moms-eggplant-parmesan-vegan-and-gluten-free-313683#ixzz20JkCeCbk

xoxo,

Fitbottom

Sick and tired of being sick and tired?

Happy Monday Darlins! I Hope everyone had a fabulous fourth of July. I know I got my fair share of fun in the sun.  Hopefully you aren't suffering from a summer cold but if you happen to come down with the sniffles.... add some antioxidants to your diet!!!


Experts say antioxidants are important to have in your diet, but not many people know what exactly they are. Antioxidants are vitamins, minerals, and nutrients that protect and repair your cells from damage caused by free radicals. Free radicals are produced when your body breaks down food or by exposure to tobacco smoke or radiation. The damage free radicals do to your cells play a role in a number of chronic diseases including cancer, hardening of the arteries, and arthritis. Antioxidants help stabilize free radicals and may prevent some of the damage they cause. Free radicals also interfere with your immune system. Implementing antioxidants will keep your immune system strong, making you better able to ward off colds, flu, and other infections.
There are three major antioxidant vitamins: beta-carotene, vitamin C, and vitamin E. An easy way to identify major antioxidants is to look for fruits and vegetables that are purple, blue, red, orange, and yellow hues. In order to get the biggest benefits of antioxidants you should eat these foods raw or lightly steamed; don't overcook or boil them because you will lose all the nutrients.
Beta-carotenes: Apricots, asparagus, broccoli, carrots, green peppers, kale, peaches, pink grapefruit, sweet potato, tangerines, tomatoes, and squash.
Vitamin C: Berries, cauliflower, honeydew, nectarines, papaya, and kiwi.
Vitamin E: Mustard and turnip greens, nuts, pumpkin, sunflower seeds, and spinach.
Vitamins are not the only antioxidants found in food. The following are also antioxidants that may help boost your immunity:
Zinc: Found in red meat, poultry, nuts, seafood, whole grains, and dairy products.
Selenium: Found in grain products, fortified breads, beef, poultry, and tuna.
For optimal immune functioning, you should eat the recommended dietary allowance of antioxidant vitamins. Here are the recommendations for some antioxidants:
Beta-carotene: 3 to 6 milligrams
Vitamin C: 90 milligrams for men, 75 milligrams for women
Vitamin E: 15 milligrams
Zinc: 11 milligrams for men, 8 milligrams for women;
Selenium: 55 micrograms for men and women


Research has found that you may be missing out on other nutrients that could strengthen your immune system if you solely rely on taking a vitamin or supplement. Foods contain many different nutrients that work together to promote health; therefore it is more beneficial to consume antioxidants by eating fresh produce versus a multivitamin. It is important that you practice moderation when consuming vitamins A and E because they are eliminated slowly.

xoxo,
Bharris

Heart Rate

Long time no blog darlins!
I apologize for being the ultimate slacker these past weeks. I have been neglecting my fit bottom followers and that's just not right. Considering we went over a week without a challenge we will step it up this week. This weeks challenge will be to complete 30 minutes of cardio at least four days. I say four because I know no ones going to be working out on our nations Independence day (at least I'm not). American College of Sports Medicine recommends that we get 150 minutes of moderate to vigorous physical activity a week. That can be broken down into increments of 30 minutes 5 days a week. If you maintain these guidelines you will improve/maintain your cardiovascular health. If you're looking to shed a few pounds you will need to work more towards vigorous intensity. Moderate intensity is any physical activity that increases your heart rate. The normal resting heart rate for adults is between 60 to 100 beats per minute. The healthier you are the lower your heart rate. While working out you should try be within your Max Heart Rate range. You can find what your MHR should be by a simple equation:

Women: 226- your age =

Men: 220- your age =

Vigorous physical activity is when your heart rate has increased as well as the rate that you are breathing. Pretty much if you could hold a conversation while working out you're not pushing yourself hard enough.

Here are some examples of activities that will count as moderate-vigorous physical activity

Moderate                                                      Vigorous

     Walking                                              Jogging or Running

Bicycling 5-9 mph                                    Bicycling 10+mph

Golf                                                         Lacrosse

xoxo,

Fitgirl

You must eat to loose weight!

You may not believe me when I say you must eat in order to loose weight. Specifically, you must eat the right foods at the right time. Feeding your body before and after every workout is essential for burning the most calories, staying energized, and losing weight.

After doing research, I found that the body will burn the same amount of fat whether you eat or don't eat before exercise. However, you can lose muscle if you work out on an empty stomach. The reason for this: When you're hungry, your body will go in to survival mode and will take the protein your muscles have stored. When your body does this you lose muscle mass, slowing your metabolism and making it harder for you to lose weight.

The best pre-workout meals:

• Brown rice (½ cup) with black beans (½ cup)
• Small sweet potato with steamed or lightly salted broccoli in olive oil (1 cup)
• Banana with almond butter (2 Tbsp)
• Multi-grain crackers (10) with hummus (3 Tbsp)
• Oatmeal (½ cup) with berries (1 cup), sweetened with stevia or agave
• Apple and walnuts (¼ cup)

During exercise your body will use the fuel it has stored in your muscles. Eating (or drinking) something that combines both protein and carbs 30 minutes to an hour after your workout to refil those energy stores. By doing this you are helping build and repair your muscles that were used.

The sooner you start refueling your body the better off you'll be. Here are some great post-workout  meals:

• Protein shake made with half of a banana, one scoop of protein powder, almond milk, and hemp seeds (excellent protein source)
• Salad with roasted chickpeas (½ cup), light olive oil and vinegar
• Sautéed or steamed vegetables (1 cup) with non-GMO tofu (½ cup)
• Quinoa bowl (1 cup) with black berries (1 cup) and pecans (1/4 cup)
• Multi-grain bread (2 slices) with raw peanut butter (2 Tbsp) and agave nectar
• Burrito with beans (½ cup), brown rice (½ cup), guacamole (2 Tbsp), and salsa

 I suggest planning ahead and possibly bringing something with you to the gym to eat when you're finished.

Enjoy your Tuesday!!!!

xoxo,
Bharris

Teach me how to.... read a nutrition label...teach teach me how to read...

Darlings,
Everyone knows they should make smart choices when it comes to what to put on your plate. Like everything that has to do with fitness, it's easier said than done. Nutrition fact labels will make the decision a little bit easier. You want to look for foods high in the nutrients your body needs and low in the nutrients that can be harmful (Fiber GOOD Sodium BAD). This information does you no good, however, if you don’t know how to interpret it….

First think you need to look for is Serving Size.
Serving Size tells you how much is in one serving, and how many servings are in the package. All the information on the label is based on one serving, so if you eat three servings, you must multiply all those number values by three to find out how much you are actually consuming...that's the easy part.

The next thing to look for is how many Calories are in each serving/package.  Calories are a measure of how much energy you get from a serving of that food. Eating foods that are packed with nutrients without being too high in calories means it is a nutrient-dense food—and a good choice.

Fat is something you need to look at when reading your label. Fat should not be avoided, but it is important to not consume tons of it. Fat provides essential fatty acids, which are not made by the body and help to control inflammation, blood clotting and brain development. Fat serves as the storage unit for extra calories. There are three types of fat- Unsaturated fat GOOD Saturated Fat OK in moderation Trans Fat BAD!!!!

Sodium is next.
You should limit your sodium intake to 2,300 mg per day. If you suffer from high blood pressure you should keep it closer to 1,500 mg per day.

The last fact I feel you should pay close attention to is Sugar.
It is recommended that women limit sugar intake to 100 calories, 24 grams or 6 teaspoons and men to 150 calories, 36 grams or 9 teaspoons.

So next time you're grocery shopping make sure you check out those labels and make the fit decision.

xoxo,
Fit girl

Its Friday, Friday, everybody work out on Friday!

HAPPY FRIDAY DARLINGS!

We have officially made it a week! I hope you have found this blog not only entertaining but useful. I'd like to congratulate my best friend Kristen on winning her second weigh in. I'm so proud and excited for her. I'd also like to thank Lindsay for all the great feed back. She's my inspiration! 

Anyway.... now to the fun stuff.... WEEKEND CHALLENGE!!! I challenge each of you to preform this challenge everyday this weekend ( or a total of three times )

50 jumping jacks

40 squats

30 second plank

20 standing calf raises

10 push ups

10 lunges (10 on each leg )

Those of you who want a fit bottom... do two sets of squats and two sets of lunges ;)

Remember cut back on the soda and implement some new fruit into your diet.

xoxo,

fit bottomed girl...boots with the furrrrrr

Attention Diet Coke Addics

Hello darlings!

I have many wonderful people in my life who are addicted to diet coke.  One in particular is participating in a family weight loss competition. When she came to me for advise one of the first things I told her was to cut the diet coke out. I know it's much easier than said trust me. My poison is Mountain Dew. There is just something about that green liquid I find ohhh soooo yummy. When I go to Taco Bell (once in a blue moon... or else I wouldn't be a fit bottomed girl haha) I always get a small mt. dew....when I go to the movies.... small mt. dew, but other than that I fortunately have never been a soda drinker. Even when I go out I've never been a rum and coke or vodka soda gal... its Vodka Tonics for this fit bottomed girl.

Why is soda so bad.... it spikes your blood sugar! This causes your body to produce lots of insulin. Your poor liver wants to rid your blood of all the excess sugar so it turns it into FAT!!!! Soda also raises your blood pressure. Your poor liver wants to help again so it dumps sugar back into your blood stream.... see the dangerous cycle?

Be kind to your liver. All it wants to do is help and all we continue to do is abuse the poor thing!

I don't suggest cutting soda out of your diet all at once. If you are addicted to soda you are going to experience terrible withdraw headaches and shakes. If you are a 6 a day person start by cutting that in half for a few days... its important to slowly ween yourself off or else you'll feel so crummy you will give up.

Instead of soda... maybe have a glass of water with a few lemons in it ;)

xoxo,

fitgirl

Lets hear it for the boys!

Happy Monday Darlings!
I hope your weekend treated you well. Haven't heard any feedback yet from the weekend challenge. I'll just assume that everyone who read actually completed it as well ;)

My challenge for you this week is to try at least one fruit that you have always wanted to but may have been afraid of. I'm talking about exotic fruit. They say an apple a day keeps the doctor away, imagine what a passion fruit could do!? Those of you who are not as adventurous, try a grapefruit. Grapefruits are full of many nutrients. I am personally not a fan, but a girl I work with suggested I take a grapefruit cut it in half, sprinkle cinnamon on top and bake it for a few minutes. I think I'm going to have to give grapefruits a second chance!

One of my twitter followers suggested I blog about the age old question: Can you build muscle AND burn fat???? So I did my research and here is what I found....

No guy wants to reduce calories and give up muscle just to have better abs. If you follow these guidelines you can build muscle while you simultaneously burn fat. It requires discipline and hard work and most importantly a healthy diet, but I believe you can do it!

You need to eat the right amounts of the right things! PROTEIN, CARBOHYDRATES, AND FATS! Protein is the main source for building muscle. You should take in around 1 to 1.5 grams of protein per pound of height..... 180-270 grams for a 180 pound individual. Excellent sources of protein are chicken, LEAN steak, fish, eggs, and Greek yogurt. Carbohydrates are muscle-sparing energy sources. The types of carbs you should be eating include BROWN rice, sweet potatoes, WHOLE WHEAT bread, WHEAT pasta, and vegetables. Certain fats are essential regarding maintaining hormones, and increasing fat burning. Good sources of the fat I'm talking about include avocado, walnuts, almonds, olive oil, peanut butter or sunflower seeds.

Here is a link with a sample Muscle-Building Fat-Torching Diet:

Muscle Building/Fat Tourching Diet!

Continue to let me know what you are interested in. It could be anything from how to get a six pack, to proper running shoes. 

xoxo,

B Harris

Weekend Challange

Hey darlings!
Thank you to all those who have given me such positive feedback already. I truly appreciate it. I have had many requests that I post recipes and fitness challenges. Your wish is my command.

I challenge each of you to complete the following workout twice this weekend:
10 push ups
20 sit ups
25 squats
20 lunges (each leg)
80 jumping jacks
60 second wall sit

Once you've completed this challenge leave a comment below on how it went!
Fun fact- if you eat an orange before your workout you will experience less soreness

The recipe I choose to feature is called Grilled Vegetable Salad with Feta. I know one of my close friends loves feta so this is for you boo boo!

What cha need:

• 1 red bell pepper cored and cut into 4 pieces
• 1 eggplant (about 1 pound), cut across into 1/4-inch rounds
• 1 medium onion, cut into 1/4-inch slices
• 2 medium zucchini (about 8 ounces each), cut lengthwise into 1/4-inch slices
• Olive oil cooking spray
• 5 tablespoons extra-virgin olive oil
• 2 tablespoons red wine vinegar
• 1/2 teaspoon dried oregano
• Salt and freshly ground black pepper
• 1 cup grape tomatoes, halved
• 1/4 cup chopped fresh mint
• 1/2 cup crumbled feta cheese  

What cha need to do:

Arrange the vegetables in a single layer on a tray or work surface. Lightly spray both sides with olive oil cooking spray. Preheat a grill or grill pan over a medium-high heat. Grill the vegetables in batches until both sides are nicely charred and the vegetables are just tender, about 10 minutes for the pepper, about 8 minutes for the eggplant and onion, and about 6 minutes for the zucchini. When the vegetables are cool enough to handle, cut into 1/2-inch pieces and transfer to a large bowl.

In a small bowl, whisk together the olive oil, vinegar and oregano. Pour over the vegetables and toss. Season, to taste, with salt and pepper. Gently stir in the tomatoes and mint. Divide the salad between 4 plates and sprinkle with the feta.

Per serving this dish is only 275 calories and is an excellent source of Fiber, Vitamin A, Vitamin B6, Vitamin C, Protein, and Calcium!

xoxo,
B.Harris

Got that lemon in my cup

Those of you who have ever gone out to grab a bite to eat with me or work with me know that I loooooove putting lemons in my water. By love I mean obsessed. Not only will I put my lemon in my water but when you're not looking I'll steal yours too. It bugs me when the server forgets to give me a lemon or when I ask for a refill and they don't bring me a new lemon (tip decreases immediately! haha). Some of my friends are grossed out by lemons because they say "their hands have been all over those lemons when they cut them" ...I say if you're that picky about how your food is prepared you should probably not eat out... unless it's The Big Pickle Food Bar in St. Michaels, MD....anyway where was I? Oh, right why I put lemons in my water....

Lemons are high in Vitamin C and potassium so by putting a lemon in your water you are boosting your immune system, stimulating nerve function and even helping control your blood pressure!

Lemons are high in pectin fiber. What the hell is that you ask? Well Pectin fiber helps fight hunger cravings. Therefore, adding a lemon to your water could help you loose weight!

Lemon juice acts as a gentle, natural diuretic. Adding lemon to water will help flush out unwanted materials because lemons increase the rate of urination in the body.

The Vitamin C I talked about earlier also helps decreases wrinkles and blemishes (that's why my skins always so fresh... well one of the reasons can't tell all my secrets!)

So next time your struggling to drink your 8 glasses of water try adding a slice of lemon or in my case multiple slices. Not only will it taste delicious but you'll reap multiple benefits!!!

xoxo,
lemon lover

All things fit!

Hello darlings!

This is my first official blog! The idea of creating a fitness blog came to me on the first day of my internship. My friends always come to me when looking for encouragement or motivation to work out, so I thought what better way to get everyone active than to create a blog about health and fitness.

By creating this blog I hope to not only motivate people to live a healthier life but to share my wisdom on all things fit!

I'm very new to the world of blogging so I apologize in advance.

xoxo,

B. Harris