Fitness & Health

[ditchthelabel]

18 Signs You’re Doing Better Than You Think

Growing up is tough, especially when everybody else seems to be in a better place than you. You’re trying to cope with studying or work - maybe even both, while simultaneously juggling friendships, the highs and lows of relationships, breakups, family drama and dealing with rejection - all the while while trying to learn from any mistakes along the way. 

You can often feel under immense pressure to be achieving all of this while benchmarking yourself against your mates and how they seem to be sailing through life smashing one goal after another - let’s not forget all the inspiring people you follow on Insta. Stop. Breathe. 

Take it from us, it’s all an illusion and you’re definitely doing so much better than you think you are. Better than just okay but you might not be able to see it right now. Take a minute to think; are the goals you’re chasing yours and what you really want from life? Or a template of what you think you should be achieving based on what the media may be telling you? You’re doing amazing in your own right. Don’t believe us? Read on for 18 ways to prove that you’ve got this.

Continue reading this article and more at www.DitchtheLabel.org/coronavirus. If you’re struggling at the moment, we’ve got your back. Together with Tumblr, we are partnering on the #TogetherWithYou campaign - helping you overcome some of the biggest challenges attached to the Coronavirus lockdown, from mental health and relationships to boredom and loneliness. Don’t go through it alone, help and support is available now at www.DitchtheLabel.org/coronavirus/

[mindful-minds]

[foodonabudget18-blog]

Cooking a meal for $25

Creating a meal, a true full course meal, is something that many of you may find daunting. You may also find it to be a terribly pricey thing to attempt. What if I could tell you that you can make a nice full course dinner without breaking the bank? You would have everything from a main course, deserts, salads, and even a nice small dish before the main course. This is sure to win over the hearts, and stomachs of whoever you want to impress.

           So, lets start off with a nice small dish before dinner. You want this dish to be light, but still flavorful. You don’t want to overpower or make your guests full and not be able to enjoy dinner. For this I suggest a simple chips and guacamole dip. This combination is good because you can make the dip to suit your needs, and it allows the guests to eat at much or as little as they want.

What you will need:

·         1 avocado                                            1 small onion

·         1 small tomato                                     1 habanero (optional)

·         Lime juice                                             2 tbs cilantro

·         Salt and pepper to taste                       1 clove of garlic, minced

Directions:

1)      Slice the avocado in half and remove the seed. Scoop out the avocado and place into a medium/large bowl.

2)      Using a fork mash, the avocado. You can make this as smooth or as chunky as you would prefer

3)      Add in the onion, tomatoes, juice, salt, pepper, garlic, cilantro, and pepper. Mix until well combined.

4)      Serve and enjoy with a side of your favorite tortilla chips! (I prefer a nice blue corn)

This appetizer and opening dish has an estimated cost of $5.00 and a small prep time of 10 minutes. It is more than doable on a college budget and let’s be honest, who doesn’t love some chips and dip?

The main dish that I want to share with you all actually comes from tasteofhome.com. This is a website that I love to visit and find new recipes, they always have new and exciting ones. I really suggest you take a look. This one is a taco meat loaf. I know it sounds odd, but its heavenly.

What you will need:

·         1 cup of crushed saltine crackers                1 envelop of taco seasoning

·         ½ c ketchup                                                 1 can mushroom pieces (4 oz)

·         1 small onion chopped                                 2 lightly beaten eggs

·         2 tbs Worcestershire sauce                          2 lbs. ground beef

·         1 can sliced olives (2 oz)

Directions:

1)      In a large bowl combine the crackers, taco seasoning, ketchup, mushrooms, onions, eggs, Worcestershire, and olives. Mix until well combined.

2)      Carefully crumble the beef over the mixture and mix until well combined.

3)      Press into a greased 9x5 in loaf pan. You can make this in other pans but keep in mind cooking times will vary

4)      Bake uncovered for 1 to 1.5 hours at 350. Using a thermometer make sure no pink remains in the burger, and that it reads 160.

5)      Serve with your favorite toppings and sides. We use salsa, cheese, sour cream, and more olives if needed.

This dish comes at a whole price of .77 per serving! With a total of 8 servings that means it’s a whopping $6. See, cooking doesn’t have to break the bank! This dish is sure to be a hit because it takes on a unique flavor to a classic style meal. Not only that but you can spice it up however you like. If you’re a person who enjoys spicier foods, add in some peppers or if you don’t like olives, leave them out. Not only can you change the recipe to make it be what you want, but you can take this recipe and make it your own. Instead of having it as a taco style meal, add sausage or turkey and some garlic instead of taco seasoning. This turns it back into a normal meatloaf that you can enjoy.

           Salads are always nice to have around. They are something you can make in an infinitesimal number of ways. Each one can be different from the next, and not only that but you can make it how you personally want. Salads can be as leafy, or veggie filled as you want, or they can be as dressing covered and flavorful as you like. Salads are an easy way to crisp up and add some color to a meal. The salad that I am going to share with you all today is a nice Caesar salad. These are my favorite and are popular in many restaurants and other eateries.

What you will need:

·         Lemon juice (about 1 lemon)             1 garlic clove, minced

·         ½ c olive oil                                        salt and pepper to taste

·         Romaine lettuce                                ¾ c grated parmesan

·         Croutons

Directions:

1)      In a small bowl combine the lemon juice and garlic, making sure to blend well. Add in the olive oil and whisk to make the dressing well combined. Then salt and pepper to taste.

2)      Carefully wash the romaine lettuce. One washed tear the lettuce into nice bite sized pieces. Make sure to keep the lettuce chilled until ready to serve.

3)      In a salad bowl, or bowl of your choosing, place the lettuce and toss lightly with the dressing. Make it as dry or coated as you would want. Remember that you can personally add more dressing to your individual portion later, so don’t make it too wet.

4)      Sprinkle in a majority of the cheese and all the croutons. Toss lightly.

5)      Serve immediately. Top with a light garnish of the remaining parmesan cheese.

The best way to end any meal is with a nice desert. This is something that ties a meal all together and gives in a nice and final end. You want to make it nice and easy to enjoy, but you still don’t want it to be too filling. You don’t want to leave your guests with a stomach ache because they ate too rich of food. Today I am going to share with you all a nice and easy sponge cake. These are my favorite because you can dress them up in a number of different ways that suit your needs and ability. This sponge cake goes well with fresh fruit and some whip cream, or you can top it with ice-cream and some chocolate or caramel sauce. Either way you are sure to sit down and enjoy it with a nice beverage of your choosing!

What you will need:

·         6 eggs separated                                  1 ½ c all-purpose flour

·         ½ tsp salt                                             1 ½ c sugar

·         ½ c warm water                                  1 tsp vanilla extract

·         ½ tsp cream of tartar                           toppings of your choosing

Directions:

1)      Let the eggs stand at room temperature for 30 minutes. Sift the salt and flour and set aside.

2)      In a large bowl, beat the egg yolks until they start to thicken. Gradually add in 1 cup of sugar and beat until it turns thick and lemon colored. Carefully add in the warm water and vanilla and mix well. Add in the flour and salt and mix well.

3)      In another bowl, beat egg whites and cream of tartar until soft speaks form. You can do this with a mixer on a medium speed. Gradually add in the remaking ½ cup of sugar in 1 tbs measurements while using a high speed. This doesn’t have to be exact, but make sure it is slow and well combined. Stiff glossy peaks will start to form once the sugar is dissolved.

4)      Fold in ¼ of the egg whites into the egg yolk batter. Once it is well combined, add in the remaining egg white mixture. Make sure not to over mix as you want to batter to stay light and fluffy.

5)      Gently spoon the mixture into an ungreased 10 in tube pan. Use a knife to cut the batter and remove any air pockets that you see. Bake at 325 for 55 to 60 minutes or until the cake is done.

6)      Once done, immediately flip the pan over and allow it to cool completely. Once cool, use a knife to slice the outside of the cake and remove it from the pan. Cut into servings and top as you wish.

This cake is fun and creative because it allows your guest to enjoy it how they want to. It is also a good way to end the night because it will be light and filling, without them feeling stuffed. This recipe has a price of $8, so while it is more expensive, it is well doable.

In total to create this full meal you will spend about $25 and feel anywhere from 4-6 people! That’s a total of $6.25 per person! You can’t even eat out for that price. These dishes are so easy to make, and they will be sure to impress your guests. It only takes a few hours of work to produce such a nice meal, and you get to really enjoy it in the comfort of your own home. You can even make cooking a group effort and enjoy everyone’s company while you do it!

In the end that’s what cooking is all about. I want you guys to be able to see that even though you may not have a lot of spare money lying around, you can cook a nice meal and have a good time. I love cooking and I want you guys to be able to love it too. So, take these recipes, make them yours, and enjoy your college life.

[abbrederisfitness]

RESISTANCE BANDS and EXERCISE

A very unpopular opinion: You do not need weights to train and create resistance! This is so untrue. Whether it’s with dumbbells, bodyweight exercises, machines, kettlebells, or resistance band exercises, there are many ways to challenge your body with burning weight and then building muscle. Using bands are a great way expand your ways of exercise without the weights!

If you are limited to working out at home or don’t always want to use equipment, you would be surprised how much you can accomplish without any iron. If you are also uncomfortable going to gyms this is a great way to get in shape! I have come to love using resistance bands. If there are days I can’t make it to the gym or I am out of town, it is so easy to pack up my bands and take them with me and so a little at home workout. (I highly suggest using peach bands, you can find them for cheap on amazon. I also use the bigger ones at my gym a lot too for certain workouts.)

Using Resistance Bands in Your Workout Resistance bands can be used for multiple different types of exercises, like stretching and mobility, warm ups and resistance training.

Each of these types of exercises requires you to use the bands slightly differently, but with each example, you can accomplish quite a bit with just a few bands. Using these bands can help you complete a very well-rounded exercise.

Stretches & Mobility Work Resistance band stretches can help you overcome the hardest part of stretching, feeling like you are limited by the range of motion in your muscles. Over the past few weeks my mobility and flexibility has improved a lot. I’m so close to be able to do the splits again like when I was little and in gymnastics. (Crazy how flexible little kids are)

A resistance bands can help you go deeper into a stretch, provide more support, and also helps to reduce the load of your body weight when you are doing a move. A class I took at my gym last summer used these bands a lot, the trainer swore by them. There are so many ways you can use resistance bands to help you when you stretch. Here are tips and a few examples below I found from one of my favorite blogs on Body Systems Actives:

• Perform these stretches after a workout or even before and after a workout. If you don’t workout for a day, it is still very beneficial to do these stretched throughout the day for improved flexibility and relaxation.

• Stretch to your level of comfort. Its good to challenge yourself, but the stretches should feel good. If they hurt too much, you won’t be able to hold it for the right amount of time to actually work

• Hold each stretch for at least 20 seconds (highly recommend more if possible) and repeat each stretch if you have time. (I always try to do these stretches twice)

• It's great to do these stretches when your muscles are warm and the blood is flowing if possible. If your muscles are cold because you are just stretching at home, make sure to take your time with each stretch to help avoid injury.

Hamstring Stretch:

Lie on the floor and loop the band around the right foot, grabbing onto the bands closer to your foot to create tension. Straighten the right leg as much as you comfortably can while keeping the left leg bent on the floor. Gently pull the right leg towards you, stretching the back of the leg. Switch to the left leg and repeat.

Hip Stretch:

Lie on the floor and loop the band around the right foot, grabbing onto the bands with the opposite hand. Straighten the left leg out on the floor and gently lower the right leg across the body and to the left as low as you are able to go. You will feel a stretch in the right hip and the glutes. Switch to the left leg and repeat.

Upper Back Stretch

Sit on the floor with legs extended and loop the band around both of your feet. Cross the band and grab on to the sides with both hands close to the feet. Gently curl your back like a cat, stretching it towards the back of the room and using the bands to create tension and add to the stretch. Keep the abs contracted and try not to collapse over your legs.

Side Stretch Get in a cross-legged or seated position, hold onto one side of the band with the left hand and reach the arm towards the right. Grab onto the other end with the right hand and gently pull, creating tension and stretching the left side of the waist. Try not to round through the back, but keep your torso straight. Switch to other side.

Quad Stretch Sit on the floor with the right leg bent in front of you, left leg bent behind you. Loop the band around the top of the left foot. Lean to the right on the right forearm and use the band to gently pull the heel towards the glutes to stretch the front of the thigh. Squeeze the glutes for a deeper stretch. Exercises for Muscle Activation

Because of continuous tension on the body, bands are a very effective way to help activate and work your less used muscles without other muscles taking over. Think about how much time you spend sitting in class or at your job with your shoulders slouched and back curved. Doing band pull-aparts works the opposite range of motion, meaning it helps you pull your shoulders back into their correct alignment, improving your posture. Like I mentioned in one of my blogs, stretching has helped my back pain a lot, and this is one of the reasons why.

A Better posture means less pain, and because you’re pulling the band apart, that means you have will maximum tension with minimum weight. This is something that isn’t always easy if you were using weights like dumbbells or other equipment.

Exercises for Building Muscle

Weights are not the only way to build muscle. Weights are effective because they add resistance. Bands also help to provide resistance, meaning they also can help you build muscle. I tend to use bands more than weights, especially when doing circuits. The most effective way to it to mix in resistance bands and weights, like the goblet squats for example. Its also most effective when doing high rep training. So doing 20 or 30 reps each set would be very ideal and good to work up to.

Research has shown that building muscle is somewhat dependent on the volume or the number of reps, sets, and weight used. Because there are 3 variables you can manipulate, bands help provide a way to increase volume (through higher reps) without needing more weight. This approach is good for just about any muscle in your body. i.e. shoulders, back, lower arms, chest and glutes.

Limits of Resistance Bands Like anything, there are always some limitations. For instance, resistance bands don’t always challenge your muscles through a full range of motion every time you use them. So while I use bands a lot I still try to mix up my workouts a lot between this and weights and cardio…or do a mix of all three.

Bands can also make measuring your resistance a little difficult. Part of gaining muscle is creating a constant challenge for your muscles. That is why bands work, because they add resistance. At some point, however, your body will adapt to this resistance. This is why you might stop seeing results after a while. Your body adapts, and you need to keep creating a new challenge in order to fight off plateau. So make sure not to get too comfortable with your workouts and change it up a bit. This is like I mentioned before that mixing weight with resistance bands can really be beneficial and add that extra challenge.

Resistance Band Workout for Building Muscle Here’s a sample upper and lower body workout designed for building muscle if any of you are interested in trying resistance bands. Overall, resistance bands I think tend to be overlooked quite a bit, but they truly are beneficial in many ways an easy thing to mix in with your normal workouts.

Upper Body Workout:

- Band pull-aparts: 3 x 15-20 reps

- Band pushups: 3 x 12-28

- Rowboat: 3 x 15-20

- 1-arm band row: 3 x 8-12 each arm

- Upstream swim: 3 x 8-15 each arm

- Band overhead triceps extension – 3 x 12-20

- Band biceps curls – 3 x 12-15

-Pull down: 3 x 12

Lower body Workout:

- Lateral walks: 4 x 15-18 each side

- Goblet squats: 3 x 15-18

- Split squat: 4 x 12-15

- skater squats: 3 x 20-25

- Walking lunges: 3 x 10-15 each leg

- Standing resistance band hip abductions 3 x 14

-Deadlifts: 3 x 10

-Resist-a-squat: 3 x 12-15

Ab Workout:

-Abs lower back extension: 3 x 25

- Crouching tiger: 3 x 10

-Cats Cradle: 3 x 15

-Russian Twist: 3 x 15-20

-Knee Pull: 3 x 15/ each side

- Side V’s: 3 x 12-15

Instagram: @dabbrederisfitness

Twitter: @DAbbrederis

Facebook: Abbrederis Fitness

[abbrederisfitness]

How A Healthy Lifestyle Saved My Life

This week my post is going to be a little more serious and cover a topic that is very prevalent in our society today; mental health. The most recent news concerning this has been with Kate Spade, a very well known designer, who committed suicide a few days ago. Kate Spade is one of the most successful designers that I know of who has built a very successful business. She had all the money and fame she could ever dream of, but it just goes to show it doesn’t matter how much you have if you aren’t healthy and happy. There are ways to help prevent not only suicide, but mental health from the beginning. In this blog, I am going to tell about my struggles on and off for almost 10 years now and how I have turned my life around.

Since 7th grade I have suffered on and off with extreme anxiety and depression and lacked major confidence. In 7th grade I went to a therapist for the first time as well as check ins with my school counselor every so often. You could never tell that I suffered from these diseases, I was always a happy and very energetic kid involved in sports and clubs with many friends. I hide my symptoms very well from my friends and even my family. I managed to control this the best I could until my junior year of high school when I got my fourth concussion from basketball (which was very serious) and left me with very serious depression yet again. A mix between missing out on my season and not being physically active led to this common side effect of depression. My senior year was manageable because I was determined to make it the best year I could since I would be graduating. Then came college where I hit rock bottom. I received yet another concussion my freshman AND sophomore year of college, one being from basketball yet again and the other a car accident. I had and still have long term side effects from this including: vertigo, post traumatic brain disorder, personality change, and insomnia. All of these issues really messed with my anxiety and depression in the worst way possible. Mid fall semester of my sophomore year I started skipping classes, failing tests, staying in my bedroom crying all the time, and I was going to drop out at semester and go back home. I had such a great support system but that just wasn’t enough to help me turn my life back around.

Like I said before, I was always involved in clubs and sports, but when I got to college and had more concussions I wasn’t really able to play intramural sports and had to be extremely careful with any other physical activity. Because I wasn’t able to be active like I used to, I turned to drinking all the time to try and not feel the pain and to fit in. I ate very unhealthy, which we all know was a normal thing when living in the dorms. These two terrible habits only made things worse. I went to a counselor on campus to seek help because I knew this wasn’t how I wanted my life to be. She suggested that I could be on medication and do sessions once a week. I wasn’t open to being on medication, but I did go to counseling sessions once a week for a while. Through my counseling sessions and a little bit of research I found that a healthy diet, physical activity, and sleep were extremely beneficial. Physical activity can help depression, anxiety and other diseases such as diabetes, which a large amount of Americans struggle with from eating unhealthy and being overweight. I read an article where multiple doctors have done tests and studies to see the effect of physical activity and diseases. They conducted this research to try and get psychologists and other doctors to use physical activity as a way of treatment. In the article it said that “Since diabetes and obesity go hand-in-hand, it seemed logical to de Groot that exercise could effectively treat both conditions. When she reviewed the literature, she was surprised to find the topic hadn't been researched. So, she launched a pilot project in which adults with diabetes and depression undertook a 12-week exercise and cognitive-behavioral therapy (CBT) intervention program (Diabetes, 2009). Immediately following the program, the participants who exercised showed improvements both in depression and in levels of A1C, a blood marker that reflects blood-sugar control, compared with those in a control group. She's now undertaking a larger study to further explore exercise and CBT, both alone and in combination, for treating diabetes-related depression.” (http://www.apa.org/monitor/2011/12/exercise.aspx) The article then went on saying that “the effects of physical activity extend beyond the short-term. Research shows that exercise can also help alleviate long-term depression.” Researchers have also explored exercise as a tool for treating and perhaps preventing anxiety. Reading this and hearing it from my doctor was enough to get my crave for fitness and health started.

Second semester of sophomore year I started therapy to help my vertigo so I was able to start working out again as well as got medication for my insomnia so I was able to get the sleep I needed. I promised myself that I would try to work out every single day, even if some days I just went for a run. I turned my workouts into my therapy sessions. It was a part of my day that I could always look forward to. During the school year it was a great way to take out all my stress or anger or just let me put my emotions aside for a part of my day. I would leave campus feeling so much better mentally and physically. I cut down on unhealthy food and snacks and started to only keep healthy food in my fridge and pantry so I wouldn’t get tempted. I cooked most of my meals which helped me not only feel better, but also saved me money by not eating fast food or always buying frozen meals. By the end of the semester I could see a difference and I don’t think I ever felt that good about myself.

Almost a year later and I am the happiest I have ever been. I’m not saying I don’t still have days where I struggle with my anxiety and depression, but the difference is amazing just from turning my bad habits to good habits. A lot of my friends don’t understand why I lift and work out every day or why I eat the way I do but I don’t let that bother me. If you read my first blog post you might recall one of my five tips was not to let people make you feel guilty for how you choose to live your life. I workout and eat the way I do for me and no one else.

This past year I made the dean’s list, received 2 scholarships, joined 2 school clubs, and landed an awesome internship out in California later this summer. I have gained so much confidence and feel good about myself and my body for once and this is only the beginning. If any of you have had symptoms or suffer from mental health, please feel free to reach out to me. Its always nice having someone who has gone through the same hardships as you to talk to. I also recommend being physically active for the reasons I mentioned above; to help prevent mental illness, diabetes and becoming overweight, which can lead to other health issues down the road, such as heart diseases.

Everyone copes with depression in different ways, but I promise this is the best route to take. There are a few other ways I do handle my depression on the days it hits me hard. Below is a list I would recommend. Help someone else by volunteering

• Have lunch or coffee with a friend

• Go for a walk with a workout buddy (this is still a good way to exercise and get moving!)

• Meet new people by taking a workout class or joining a club

• Spend some time in nature (sunlight helps increase serotonin levels which increase your mood)

• Watch a funny movie or TV show

• Go to an animal shelter or a pet shop and play with a pet

• Listen to music (my favorite escape)

If all else fails, then please seek help from a doctor or get on a medication as the worst case scenario. Most of all, remember you are loved, you are perfect in your own way, and don’t listen to society or those who only bring you down!

[positivelysassy]

[freetobefit4life-blog]

Exploring a new lifestyle: CrossFit

Hi everyone! This week’s blog is going to be on exploring an up and coming trend in the fitness industry: CrossFit. All the information you’ll read about is what I’ve learned through the last three years of having done CrossFit and receiving my Level 1 certification. CrossFit is leading the fitness industry’s functional fitness trend after having begun in the year 2000 with its founder Greg Glassman. CrossFit gyms have spread across the world after beginning in Santa Cruz, CA and utilize the name of “box.” This name sprouts from the fact that the majority of CrossFit gyms are in fact giant boxes with a few additional features inside to be utilized by its members. This week’s blog is going to talk about the definition of CrossFit, the lifestyle it promotes, and the way the industry has placed itself and its methodology.

What is CrossFit?

CrossFit defines itself as constantly varied functional movements performed at a high intensity. Functional movements or exercises are things you would describe as used to perform the daily tasks of life. These movements such as the deadlift, clean, pull-up, and burpee can be reflected in day to day tasks such as standing up off the ground (burpee), picking something up to put it on a higher surface (deadlift/clean), or even just pulling yourself up to look at something or climb (pull-up). The idea behind CrossFit is to train these functional movements so that the overall health and fitness of a person’s life is improved. The three major aspects CrossFit uses to train functional movements are Olympic weightlifting (snatch and clean and jerk), gymnastics (bodyweight), and monostructural (running, rowing, swimming, biking, etc.). Ideally by training movements under these modalities a person will cast a wide net over their fitness.

Constantly Varied

Any time there is a task, a sport, an idea that you can’t do something, there is a hole in your fitness. In an attempt to eliminate these gaps CrossFit has put constantly varied into its definition. Your traditional workout routine at a gym would probably go something like back & biceps one day, chest & triceps another, and leg day for a third day. You might even do two of each of those days or have a running day mixed in there as well depending on the program being followed. CrossFit’s goal being to create a broad level of fitness and health is reflected in its constant variation of movements. Everyday you walk into a CrossFit gym or go to crossfit.com for HQ’s “workout of the day” or WOD, the workout will be different. The workout is never the same in order to mimic the constantly changing environment of life. The workouts will be varied in movements but not so much format. The main formats of CrossFit workouts are: rounds for time, interval, and “as many reps/rounds as possible” (AMRAP) in a period of time.

Measurable Atmosphere

In order to be able to measure progress, boxes create an atmosphere of support through competition. What is meant by this is that they encourage someone to push themselves by creating a community atmosphere founded on the grounds of competition similar to that of sports. CrossFit has a set of benchmark workouts that are meant to be implemented in programming to give this measurable characteristic to a person’s training. This is CrossFit HQ’s attempt to make itself measurable, however many gyms encourage their members to write down the program and pick one to repeat randomly to see for themselves the progress they have made.

The community atmosphere aspect of CrossFit is part of what causes it to grow and be so successful. From my own personal experience with CrossFit, people do better when they are held accountable. Joining a CrossFit box is more than just signing up for a place to work out.  Joining a CrossFit box is choosing to prioritize your health and wellness over a lot of other things. You walk into the gym and it’s the same people everyday in and out of there that go at the same time as you, you get to know them, you meet their families, compete with them, all with separate sub-goals yet one main goal of improving your health.

  Games Atmosphere

In an attempt to promote the methodology and sport of fitness, CrossFit HQ started a competition called the CrossFit Games.  What started as a small competition at a ranch in California has grown to a worldwide week-long event going to the Stub Hub Center in Carson City, California, and now recently moving its venue to Madison, WI. Each year hundreds of thousands of people compete in the worldwide open in the first step to get to the games. The top 3% get taken from the open and sent to regionals where the top 5 from each region punch their ticket to the games (less than the top one percent!). Once at the games, the best of the best vie for the title of “Fittest on Earth” as CrossFit says. Using this platform, CrossFit has caused its fitness methodology to function as a sport that is scalable to all platforms and ages. The CrossFit Games has easily become the poster-child of the sport of fitness and continues to bring about all parts of the fitness industry to one location in celebration of the test for the fittest on earth.

Nutrition

If you recall back to last week’s blog, I said the commitment to a mountain called healthy living ends with food. In reality, it starts with food. Many people don’t realize that until at some point  there will be a time when your training or bodily well-being is not up to par and you realize its due to your nutrition. What your body is made of and fueled by dramatically effects the abilities it holds. Now, I could dig into the whole hormonal response given to us by each different type of food and how your body digests the different macronutrients, but I think there is a better analogy to give you the idea: you can’t power a rocket with soda and potato chips. As a part of its methodology, CrossFit has written guidelines on nutrition that it teaches in part of its continuing education for affiliate owners, coaches, trainers, and participants. Greg Glassman’s designed diet plan aligns itself with a hybrid of the zone and paleo diet if you are familiar. If not, it goes a little something like this: eat meats and vegetables, nuts and seeds, some fruit, little starch, and no sugar. This method of eating reduces inflammation, promotes fat burning, and lean muscle mass to be gained if any.

  Bye Bye Medication

CrossFit’s wellness claim to fame is the fight against chronic disease they are promoting. Countless stories are coming to surface with CrossFit’s war on Big Soda and chronic disease. Through the CrossFit training lifestyle (inclusive of both nutrition and exercise), a lot of people have been able to get off of medication in relation to blood pressure, shed large amounts of bodyweight, and start living their lives to the fullest. CrossFit has always adopted the phrase “forging elite fitness”, and more recently they have used “making people better.” Both of these phrases are important parts of what it is that CrossFit is trying to accomplish as a lifestyle more than a fitness methodology.

As I mentioned in last week’s blog, my experience at the gym and more importantly at a CrossFit box, has lead me to create strong friendships and adopt a new lifestyle that’s changed my life. CrossFit offers many continuing education seminars for those who wish to promote wellness in not just their own lives but also in others. The most common of these continuing education seminars is the Level 1 certification. This is a two-day course or seminar in which a person undergoes lectures on nutrition, fitness, the functional movements used by the CrossFit methodology, and lab time to demonstrate and learn queues to these movements. These seminars are put on by a group of individuals with the highest level of certification in the region and are used as a means to prepare individuals for the final exam at the end of the second day. If you pass the final exam, you receive your Level 1 certification and are now qualified to teach the CrossFit methodology as well as open your own CrossFit affiliate. Having undergone this certification myself, I highly recommend it to anyone in the fitness industry looking to promote wellness to their clients or themselves.

In next weeks blog, I’ll be diving into a few tips and tricks to prepare yourself for the journey up the mountain called healthy living because we are all “Free to be fit 4 life!”

[abbrederisfitness]

The Best Summertime Recipes and Detoxes In my last blog I gave some tips on clean eating and how to stay healthy. In my blog today I’m going to give some of my favorite and easy summer recipes, as well as a few detox drinks I make almost every day! If you read my last blog you will remember how much I stressed not skipping meals. These recipes are just a few of my favorites that are generally easy to make and taste amazing. I also said that meal prepping isn’t always the best answer and not something I like to do anymore, but with some of these recipes I will have leftovers and make bigger batches for those days I am super busy. This way I don’t have an excuse to skip a meal. Summer fruit salad with lime-mint dressing Prep Time 5 minutes Total Time 5 minutes  Summer fruit salad packed with juicy, ripe and colorful fruit dressed in a zingy lime-mint dressing makes the perfect easy, healthy breakfast. Ingredients: • 1 large pineapple peeled and chopped into bite-sized chunks • 2 ripe mangoes peeled and chopped • 2 cups grapes sliced, if preferred • 2 cups strawberries hulled and halved • 2 cups raspberries • 3 kiwi fruit peeled and chopped • 2 bananas sliced For the lime-mint dressing: • juice of 1 orange • juice of 2 limes • 1 tablespoon mint finely chopped • ½-1 teaspoon honey optional Instructions: 1. Combine all the ingredients in a large bowl and mix well. Add the banana just before serving to prevent browning. 2. To make the dressing, combine all the ingredients and mix well. 3. Pour over the salad just before serving. The lime-mint fruit salad dressing adds just the right amount of zing to the sweet, juicy fruit and the mint adds a little added fragrance. I combined the lime juice with the juice of 1 orange but you could use apple juice, passion fruit juice or grape juice if you prefer. A little drizzle of honey adds sweetness which is totally optional. Served with a scoop of vanilla ice cream for dessert or as is with some Greek yoghurt for a healthy breakfast. I made this last weekend for my families weekend trip up north! Smokey Black-Eyes Pea Hummus I like to use pretzels and veggies to eat with my hummus, makes for a yummy and healthy summer time snack. Prep time: 10 minutes Total time: 10 minutes Ingredients: • 3 garlic cloves, peeled • 1/3 cup fresh lemon juice (about 2 lemons) • 1/4 cup tahini (sesame-seed paste) • 1 teaspoon ground cumin • 1/2 teaspoon salt • 1/2 teaspoon smoked paprika • 2 (15.8-ounce) cans black-eyed peas, drained and rinsed • 1 jalapeño, roasted* • 2 tablespoons extra virgin olive oil (optional) • 1/4 teaspoon cayenne (optional) Directions: In the bowl of a food processor, combine the garlic, lemon juice and tahini. Blend on high until smooth, for about 10 seconds. Using your fingers, rub the outer layer of charred skin off of the jalapeño. Remove the stem and seeds then roughly chop and add to the bowl of the food processor. Add the drained and rinsed black eyed peas, cumin, salt, smoked paprika, and cayenne. Blend on high until smooth, for about 15 seconds. Drizzle in the olive oil and continue to blend for 10 more seconds. Add a tablespoon of water (or more) to thin, as desired, and blend until smooth. Taste test and add more seasoning as as needed. Serve immediately with vegetables and crackers or store in an airtight container and refrigerate for up to 4 days. *to roast the jalapeño, place it on a lined baking sheet and broil in the oven for about 7 minutes, flipping with tongs half way through. Hummus Pizza with Veggies If you tried making the hummus above now you can use it to make this delicious recipe. This veggie pizza with spinach, olives, and artichokes is one of my favorites!  Prep Time: 20 minutes  Total Time: 1 hour 40 minutes Ingredients For the pizza dough: • 3 1/2 cups all-purpose flour • 1 teaspoon salt • 1 teaspoon instant yeast • 1 pinch sugar • 3 tablespoons olive oil • 1 cup lukewarm water For the toppings: • 1 cup hummus • 8-10 mushrooms, sliced • 1 handful fresh spinach • 1/2 cup black olives • 1/2 cup artichoke hearts in oil, roughly chopped • 1/2 cup cherry tomatoes, cut into halves • 1/2 red onion, cut into rings • 2 teaspoons dried oregano • red pepper flakes, to taste (optional) Instructions 1. First make the dough: In a medium-sized bowl, combine all dry ingredients. Then add the oil and the lukewarm water. Knead with your hands until you got a smooth dough. Form into a ball and cover the bowl with a damp cloth or plastic wrap. Place into a warm room and let it rise for about an hour until it has doubled in size. 2. Move the dough to a flour-dusted surface, divide the dough into two balls, and form it into two pizzas using your hands. Alternatively, you could also make one larger pizza. 3. Evenly spread the pizzas with the hummus and add the pizza toppings on top. Sprinkle with oregano and red pepper flakes. Bake for about 20 minutes at 350 °F. The baking time can vary depending on the oven you use. Farmers Market Veggie Pasta: (My Favorite) A farmer’s market inspired Veggie Pasta with Grilled Zucchini, Corn, and Black beans-  to act as a blueprint for your own creations. A simple healthy meal that can be served warm as a main, then chilled for weekday lunches. Either use the grill or sauté the veggies for faster prep! • Prep Time: 15 minutes • Cook Time: 20 minutes • Total Time: 35 minutes Ingredients: • 4-6 ounces of pasta – penne, linguini, bow tie- or try GF pasta or Chickpea Pasta! (grain-free) • 2 tablespoons olive oil • 4 fat garlic cloves- rough chopped • 2 shallots ( or half a red onion) – thinly sliced • 1 pound zucchini or summer squash ( a mix is nice) • 1 ear of corn, or sub red bell pepper • 1 lemon, zest and some juice to taste • 2-3 cups cooked or canned black beans- or sub any other bean! • 10 colorful cherry tomatoes, halved • heaping handful arugula (optional) • ½ – 1 cup chopped cilantro, Italian parsley or basil • Optional – crumbled feta or goat cheese, pecorino, capers, Kalamata olives, anchovy paste, pumpkin seeds, chili flakes Instructions: 1. Set salted pasta water to boil on the stove and cook pasta according to directions on package- remember to save the pasta water. 2. If grilling the veggies, pre-heat grill and see notes. 3. If cooking veggies stove top, slice zucchini into ½ inch thick half moons. Lay corn down on a cutting board and slice the kernels off. 4. Heat oil in an extra large skillet over medium heat. Add garlic, shallot and zucchini and sauce for 5-6 minutes, stirring often, lowering heat if garlic starts to get too dark. Once the zucchini has a bit of color, stir in the zest from one lemon. Add the corn, and  stir and cover the skillet with a lid and turn heat to low, letting it steam until zucchini is tender. Check after a few minutes, give a quick stir, cover again. Once zucchini is tender add the cooked black beans and let them warm through, adding the salt and pepper. 5. Drain the pasta remembering to SAVAE some salted pasta water. Add the pasta to the skillet, along with a few tablespoons of the salted pasta water ( 3-4). Squeeze with a little lemon juice. Stir, taste and adjust salt and lemon. To add more umami flavor ( optional) you could add capers, kalamata olives, ( or a few tablespoons olive tapenade), or shaved pecorino. A little anchovy paste is always an option too- stir a little in the pasta water that you add into the skillet. For heat add chili flakes. 6. Place this in a big bowl and right before serving toss in arugula and fresh herbs. Top with tomato halves. Sprinkle with feta or goat cheese or keep it vegan and lean. 7. If serving this chilled, make sure to re-taste for salt before serving. You will probably need to add more. If it tastes bland, it needs salt, and adding it will bring all the other flavors out. Gluten Free Oatmeal Chocolate Chip Cookies  Who doesn’t love cookies? Here is a healthy but delicious “cheat” day snack. Ingredients: Dry Ingredients • 1 cup gluten free rolled oats, more below • 1 cup gluten free oat flour • ½ teaspoon baking powder • ½ teaspoon baking soda • ¼ teaspoon salt Wet Ingredients • ¼ cup + 2 tablespoons melted coconut oil • ¼ cup coconut sugar • ¼ cup pure maple syrup • 2 flax eggs (2 tablespoons ground flax + 6 tablespoons water, whisked together, set for 15 minutes) • 1 teaspoon pure vanilla extract Add-in Ingredients • ¾ cup vegan chocolate chips • ½ cup gluten free rolled oats Instructions: 1. Preheat oven to 350°F. Line a baking sheet with parchment paper or greased foil. Set aside for later. 2. In a medium bowl, whisk together all the dry ingredients: oats, oat flour, baking powder, baking soda and salt. 3. In a large bowl, whisk together all the wet ingredients: coconut oil, coconut sugar, maple syrup, flax eggs and vanilla. Whisk until thoroughly combined and resembles caramel. 4. Add the dry ingredients to the wet ingredients. Whisk until thoroughly combined. Fold in Add-In ingredients: chocolate chips and oats. 5. Using a 2-tablespoon cookie scoop, scoop cookie dough onto the prepared baking sheet. Using a fork, flatten cookies into a round disc—they will not spread during baking. Optionally, press chocolate chips into the tops of the cookies. 6. Bake for 8-12 minutes. Using a flat, heatproof spatula, carefully lift cookies off the baking sheet and transfer to a cooling rack. Allow to cool completely. Enjoy! Storing instructions below. Lastly, it is very important to stay hydrated, especially over the summer so you don’t get sick or overheat. I try to drink about 64 ounces of water or my detox drinks a day. Drinking water helps you perform better, gives you energy, helps you lose weight, prevents headaches, helps with joint pain and much more. Detoxing allows us to purge and vibrate higher as a way to recharge, rejuvenate, and renew. It activates wellness and raises our frequency; mind, body and spirit. We come into contact with so many pollutants and toxins in the air and water. I love doing detoxes and making these easy drinks and adding in water in between will give you awesome results. Treat your body like the temple it is by giving it the nutrients it needs and helping to take the bad out. 1. W A T E R M E L O N …..juice is the truth! Simply blend and drink up! No water needed, but optional. Watermelon is a superfood that is epic for detoxing! Which is why I love it. I will often do a 3-day juice fast with just watermelon juice, freshly squeezed lemon juice added to it and plenty of water in between. 2. L E M O N The easiest detox drink is to simply add lemon slices to your water. I often drink lemon water everyday. I keep a container of water in my fridge and put the lemon slices as well as mint leaves sometimes and add that to my water bottle as needed. Lemons are high in antioxidants and help a lot with cleansing the liver. 3. G R E E N T E A Green tea contains polyphenols, which are antioxidants that rid the body of free radicals that can modify, damage, and kill cells, potentially leading to cancer and other diseases. I also love to drink green tea when I’m feeling a little under the weather, the warmth is very soothing. 4. G R E E N J U I C E Doctors agree that kale, broccoli, and spinach are some of the healthiest green vegetables to make green juice with. While this isn’t one of the better tasting detox drinks I make, I definitely feel great after drinking them and my body feels so much more energized and clean.

[loubnameron-deactivated20240914]

[makeitupp-blog1]

Everyday Essentials You Need In Your Makeup Bag This Summer

As summer quickly approaches and the sandy beaches become your second home, there are a couple essentials that every woman needs for perfect lightweight summer makeup on-the-go while also being kind to your gorgeous skin. When you are frequently exposing your skin to the sun, it is crucial that you are using products that not only make you feel beautiful, but also keep your skin looking and feeling beautiful for years to come. Yes, I know you are all wondering where I expect you to get the money to splurge on these skin protecting products, but do not worry. I am always searching for great beauty steals in the makeup section of popular stores and I have linked some of my favorites below. Less is more when it comes to skin care and summer makeup routines. Consider the following six essentials, for that natural summer glow, the next time you are browsing the makeup aisle or when you are packing up your makeup bag.

1. Moisturizer with SPF SPF is the most important factor that you should consider when shopping around for your summer moisturizer. I know what you are all thinking, and no, SPF in your moisturizer is not going to make you smell like sunscreen. Some moisturizers are scented, so if you are sensitive to smell, look for a formula that is labeled unscented. SPF creates an ultra-protective barrier between your skin and the sun which helps decrease your chances of wrinkles, sunspots, leathery appearance to the skin, and most importantly, skin cancer. If you still want to achieve that warm glow on your face while in the summer sun, you can always reach for an option with a lower level of SPF. Another key factor to consider, is your skin type in the summer. Some women are very oily due to the heat reacting with their sweat and oil glands, while other women are very dry and sensitive to the heat. If you are like me, and you get oily in the summer, reach for an oil- free option such as the Neutrogena oil-free moisturizer shown below. If you have a dry complexion, try a moisturizer with more of a cream base in order to lock moisture into your skin. Remember, expensive does not always mean better, so look into trusted inexpensive brands such as, Neutrogena. Moisturizer can be an amazing substitute for primer in the summer or it can be worn on its own for a dewy, natural look.

Target.com; $8.69 2.5 fl oz., SPF 35 2. Translucent powder Translucent powder does not do a lot when it comes to protecting your skin, but it works wonders when you need a little boost in the middle of the day to freshen up your look. The best part about translucent powder, is that almost all brands can be used for all skin tones. Coty Airspun is an affordable translucent powder that provides the skin with a mattifying effect without sacrificing the skin’s natural glow or causing flashback in photos. This product can be applied on top of foundation or directly onto bare skin. After the beach, when your skin is feeling a little shiny, apply your powder with a powder puff or powder brush all over the face or in trouble areas in order to refresh your skin for your next activity of the day.  

Target.com; $5.99 3. Refreshing Facial Mist Facial Mists have become a popular product over the past few years due to their skin soothing qualities and their ability to set your makeup. The fine mist of these sprays can be sprayed on bare skin for a fresh glow or over your finished makeup look to set your makeup in place all day. In the summer, the best use for these sprays is to cool hot skin, especially sunburns. Mario Badescu makes an affordable line of sprays with skin soothing ingredients such as; lavender, cucumber and rose water. These ingredients help calm redness and swelling on the skin that can flare up due to time in the sun or in the summer heat. Most facial mists have a travel size option which is great for on-the-go. Throw a bottle in your purse, beach bag or travel bag and give your face a spritz of mist whenever you need rejuvenation. Another benefit is that the scent of the sprays can be extremely relaxing. On a stressful day, or at a time when you need a sense of relaxation, a spritz of cucumber, rose water or lavender can give you the relief you need.

Ulta.com; $7.00 4 fl. Oz. 4. Mascara Mascara is the one beauty product I always carry in my purse because even a couple swipes on the lashes can make the eyes appear more awake and put together. In the summer, you have a couple options depending on your activities for the day. I do not recommend a waterproof mascara for everyday use simply due to how difficult it is to remove. However, it is great for keeping your lashes drip free when your plans include water activities. Most brands offer both a normal and waterproof formula of their product. If your favorite brand does not offer a waterproof option, look for NYX waterproof topcoat; a low price clear topcoat that when applied, makes any mascara waterproof. If you do choose to use a waterproof mascara formula, make sure that you have an oil based makeup remover on hand. Read the packaging carefully to make sure that the wipe has been tested and proven to remove waterproof makeup products.

Ulta.com; also available in waterproof 5. Tinted BB cream or a lightweight foundation Is the mixture of heat and your foundation making your face feel heavy or leaving your face looking blotchy instead of flawless? In the summertime, sometimes it is best to reach for a lightweight bb cream or a hydrating skin tint instead of a full coverage option. There are a lot of benefits to these lighter options and one of the biggest benefits circles back to our friend, SPF. BB cream and skin tints can provide you with the perfect amount of coverage for a natural glow while covering up minor imperfections and providing protection from the sun’s rays. My favorite product for this summer is Neutrogena’s hydrating skin tint. It provides a decent amount of coverage for a confident glow, but it is light enough where I do not feel like there is any makeup on my face. These products are great for on-the-go use because most brands are light enough that they can be applied with a clean hand; no need for a beauty blender or brush!

Target.com; $11.19 1 fl. Oz. 6. Hydrating lip gloss or lipstick The sun has a tendency to do a number on our lips after spending the day outside. Dry, cracking lips are not enjoyable for anyone. A simple solution that gives your look a boost, while also keeping your lips hydrated, is a hydrating lip gloss. These can be found in almost any drugstore brand’s inventory. One of my favorites, NYX butter gloss, rings in under $4.00 and leaves your lips feeling silky smooth all day while leaving a little hint of color behind. Always keep your favorite tube of lip gloss or chap stick in your purse for a little pick me up on-the-go. Whether you are heading to an interview, a date or to the store to run an errand, a swipe of your favorite lip product can give you that fresh, polished look.

Ulta.com; $3.49 (available in 22 shades)

When packing your beach bag, suitcase, or makeup bag for on-the-go, consider including these six essential products in your collection for summer. A simple, natural glow is only a few products away and these products do not need to break your budget in order to achieve the look you desire. The less products you use, the better.

If there is only one thing you take away from this blog post, let it be to protect the gorgeous skin you were blessed to be born with. Without protection, you lose the youthfulness in your skin, you open yourself up to the chance of imperfections such as wrinkles and age spots, and you cause your skin to become susceptible to serious dangers such as skin cancer. Ladies, love the skin you are in by taking the proper steps to protect it and using products with key ingredients such as SPF.

Happy Summer!

[abbrederisfitness]

I am a make-up fiend so I love always reading blogs like this for beauty steals and to see what people have tired and liked. I love Mario Badescu products and I use the face mists a lot. I have not tried any of the other products but I will have to try some for the summer. I can’t wait to see your next blog and products you recommend!

[crivil]

[take-time-to-travel-blog]

Take Time to Travel: To Iceland!

           "We travel not to escape life, but for life not to escape us". We begin to fall into the daily routines of life because every day we wake up in the same town, same place, same bed. We forget that there is an entire world that surrounds us with new scenery, people, food, and anything else you could imagine. The opportunity to travel allows us to look at different parts of life and know that there is always something new and exciting that’s waiting for us to see.

           As a 21 year old college student, I can say that the opportunities I’ve had to travel have changed my perspective and mindset for many things. This past Winter, in January, I traveled to Iceland with my sister. This was the first trip we had taken on our own and it was the most surreal and amazing experience I have ever had. It amazes me that you can get on a plane, fall asleep, and wake up in an entirely new place. Iceland, being an island on its own, was like being in a new world. I had never seen so much life and color in a single place before, I felt like I had stepped into a screensaver. From icy glaciers and mountains formed by black volcanic ash, to the vast green, open land with wild horses running around, Iceland was filled with so much natural beauty. I had only seen scenery like this in movies, but to actually experience it and see it for yourself is an indescribable feeling. We had the pleasure of taking a glacier hike to the top of an active volcano, exploring ice caves, and relaxing in the famous Blue Lagoon, all while taking in our surroundings with every drive we took.

         The different excursions we went on were incredible. My favorite was hiking the glacier because once we got to the top, we turned around and saw the sun beaming over the top of an ice layered mountain, and it was then that I fell in love with Iceland. Overlooking mountains and black sand crevasses, then turning around and knowing an active volcano was just meters away from us was a heart pumping experience. Coming from a town where almost everything in it is man-made, I had no idea what I was missing out on. Our tour guide, named Zeki, told us the history of the glacier and how much it has melted in just a few short years. He also went on to say that the volcano we were standing near was projected to erupt in the next two or three years. Not just an eruption though, the biggest Iceland has ever seen. Zeki explained that the volcano would cover almost the entire country and destroy many homes. This made me sit and take in the scenery for a while because he said we were going to be some of the last people to see any of the area we were standing on. It’s amazing to think I was able to see the land before it was completely destroyed and I am grateful that I took the jump and traveled to this place that not everyone will get to see now. The same goes for the ice caves that I had got to see as well. These caves were melting at an extremely fast rate and would be gone in a few years. The crystal blue caves looked like art, and to think they would be gone was sad. Thinking of something so beautiful and naturally made just disappearing is sad. But that is why taking advantage of traveling is so important while you are young and able to adventure anywhere.

           I have to say, for anyone who is nervous about traveling, I was too before this trip. Being on our own in a place we hardly knew anything about was intimidating, but the trip had actually gone even better than expected. I think the reason for this was because we continued to stay open-minded, calm, and positive through the entire trip. We would stop on the side of the road just to go explore something we saw out our car window (many times), the majority of our trip was exploring and finding new things. Everywhere we looked was something we had never seen before and the journey was always the best part. We had fun with everything we did no matter what it was. Even on rainy days we would still go out and explore because we knew it was a once in a lifetime opportunity. Of course we would be able to travel more, but probably never to Iceland again because there are so many other places to go and see. To think we found so much adventure in one place and know there are so many more like it to go see is an exciting feeling.

           Looking back to before we had left for the trip, we looked at the weather and saw it was supposed to rain nearly every day. For any vacationer, you know that has to be one of the worst things to see in the forecast during the one time you’ll be there. However, some of my favorite days there were the days it rained. It never poured, just a light sprinkle, but nothing that could stop us from being outside to see what the country had to offer. My favorite day was when my sister and I walked across the Black Sand Beach; it was just us two, no one else was in sight, and we just kept going. Keeping each other talking, laughing, and running around to explore, made us barely notice the crisp, cold air around us. That is when you know you have found a great travel partner. I am so thankful for her and having the opportunity to take that trip. My biggest suggestion is find someone who has just as much heart for travel as you do. That is so important, and if they don’t, show them what they are missing out on and they will fall in love with it just as much.

           Although this blog post is a little vague on what to really look for in Iceland, I put together a list of advice I find most helpful for someone looking to travel to Iceland!

1)     Fly there on WOW Airlines!!

a)     WOW Airlines is an extremely cheap way to fly. A round trip there cost us the same as a round trip flight to Florida! This is going to be very important because of number two which is…

2)     Everything in Iceland is expensive so eat light and pack protein bars!

a)     Because Iceland is an Island, they have to import everything which causes HIGH prices. We went out to eat one night and shared a personal pizza, shared a side salad, and each got a glass of wine and it was $75! No joke. So we packed a lot of protein bars and ate ramen for dinner and tried to skip out on the other meals if we could.

3)     They don’t accept tips there

a)     Another reason why our meal was so expensive was because it also included part of the server’s tip. Tipping is not a thing in Iceland which is actually refreshing. Our server was very sweet to us even though she wasn’t working for a tip which is not something you find commonly because most places in America welcome tips very much.

4)     Renting a car is the way to go!

a)     We planned our trip so that we would start on the east side of the island, drive along the entire bottom to get to the very tip of the west  part of the island, and come back. We would not have seen and done so many things if we did not have a car and had to take a bus. When you are driving, you rarely see any other cars on the road. It actually feels like you are the only people in the world. We would see a waterfall, horses, or caves during our drive and just stop in the middle of the road and go adventure. You never ran into people unless you went to a “touristy” area where the buses would take you. We were able to see so much more and do things on our own time with a car, which also helped us get to our hotels and excursions on time.

5)     If you go in the winter, there is mainly one road open throughout the entire island

a)     One highway is open to get you from point A to point B in Iceland during its winter season. Because it snows and rains at some point almost every day there, they don’t bother to salt the roads every day. It is expensive and inefficient so they leave one main road open. It gets so icy you can’t even see where the other roads are, they are completely covered so it is very important you don’t venture off to far on the side of the roads.

6)     Pack layers

a)     With the rain and cold in January, it gets very chilly in Iceland. Pack very warm layers that will also keep you dry! Many people have said “I thought Iceland was green and warm though.” This is true in the summer, but the island is very similar to Wisconsin. It does get green and warm, but we all know how winters in Wisconsin can be, so make sure to be prepared for anything!

7)     Invest in hiking boots

a)     Amazing how much a pair of shoes can change your entire experience with something. If you travel to Iceland in the winter, your feet will not stay dry so tennis shoes are already out of the picture. Regular winter boots though, typically do not have any kind of grip on the bottom of them. With all of the ice and amount of walking you would do, you will definitely need a good pair of waterproof hiking boots! I had never been so thankful for having a pair!

           There are so many more things I wish I could share about this amazing country. What I most want people to see is that taking a step outside their comfort zone to go see a new place is more than worth it. If you want to ask me any questions or tell me about your experience traveling somewhere I would love to hear it!

Thanks for reading!

[abbrederisfitness]

Seeing all of you your pictures on this post makes me want to go to Iceland now! It looks so beautiful and open and not the typical tourist beach I would go to in Florida or California for vacation, which is refreshing. My aunt is actually going to Iceland for her honeymoon this fall/winter so I will have to be sure to pass on these tips!

[weloveefearless]

I think when you start treating your workouts like a therapy session it makes them a lot more effective and a part of your day you look forward to. Take all your stress out and release all your anger in that time. You'll feel so much better afterwards. Physically and mentally.

[healthyhustlers]

This is exactly what I did this week. Work has been crazy. By Wednesday I had already worked 40+ hours, but I told myself I would take an hour each day just to focus on me, using that time to think of anything but work. So I’d hit up our office gym after work each day and It really helped just to clear my mind for a bit before I had to reopen my laptop right when I got home. I’m excited to keep it up next week! 

[abbrederisfitness]

Healthy is the New Skinny (Female Empowerment in a Perfection-Obsessed Society)

Hello and welcome to my blog! I am a health and fitness freak, so if you’re into that as well or want to try and live a healthy life I hope that my blog will help you with some tips and inspiration. Since this is my first post I am just going to give you an overview of things I find important to keep in mind when society is trying to push you to be a certain shape, some important tips to keep in mind for a happy and healthy life, and lastly a small workout challenge, which is great for beginners.

Women are ingrained with the belief that smaller is better and so many people’s health has suffered from this logic. The modeling and beauty industry as well as media advertising set “standards” of the ideal skinny body and that you need to look like the size 0 models to be happy. The beauty and model industry exploits our emotions and beliefs to help sell their products or gain publicity. It is important not to strive to look like someone else. Having a goal or mindset to look like someone else is impossible and unhealthy. Everyone was born different sizes and shapes, have different bone structure, metabolisms, and even genetics. It is always important to have a role model or someone you look up to for motivation but it is even more important to remember you are your own person. Everyone has insecurities and body image issues, but there is a difference from being unhealthy skinny and being a healthy and happy you.

I encourage all women to choose health, self-love, and to pursue personal dreams over how society thinks women should look. This all starts with having a lifestyle that works best for each individual and surrounding yourself with a good community who supports you. I’m not saying being a size 0 who powerlifts and has little to no body fat is a bad thing, but again each individual is different and it’s a good thing to have different goals than someone else. The journey to having a healthy life can be intimidating and hard to start. The following tips will show you that you don’t need to starve yourself, make yourself miserable, or ignore what your body tells you in order to live a healthy happy life. If you’re a beginner or currently struggling to live that healthy lifestyle, try and add in some of these tips to your daily workout and help you work towards your personal goals.

Five tips I live by to be healthy and happy:

ONE~ Don’t skip meals or starve yourself thinking that it will help you lose weight and get to your goal. We all need fuel in our bodies for fuel and nutrition. When you skip meals your energy goes down, which can cause depression and binge eating later in the day and gaining calories that you may have wanted to skip in the first place. Skipping meals tend to leave people to crave foods higher in fats and sugars since your body thinks it is in starvation and will crave these foods. Doing this can cause you to take in more calories per volume to make sure you have the energy you need to be active. If you skip meals this can also affect your metabolism dangerously by causing weight gain, delayed insulin response and elevated fasting which are all factors leading to diabetes. Overall, never skip a meal, if you do want to cut down on calories the healthy way is to do portion control. I recommend 3 meals a day (remember NO skipping) with a snack in between. Make sure your meals are CLEAN, full of protein, fruit, vegetables, whole grains and good fats. This will make you feel more energized and happy.

TWO~ You do NOT need to cut out everything you enjoy to stay healthy. It is ok to have cheat days or a special treat every so often. I live by the 80/20 rule; eating mainly healthy all natural and non-artificial foods full of your daily necessary nutrients makes it ok to treat yourself when needed. Having the habit of cutting back on snacks everyday and eating healthy will help you in the long run, making it more enjoyable when you do decide to “ball out” on your cravings. Completely cutting out what you love can strain your happiness which is something essential to a healthy lifestyle. I promise once you do start to eat cleaner you will feel a lot more energized and generally happier.

THREE~ DO NOT let people make you feel guilty for how you want to live your life. If you want to do a HEALHTY diet and workout every day don’t let someone make you feel bad or get in the way for working towards what your goal is. We all have friends who don’t live healthy lifestyles who won’t understand why you do what you do but that’s fine. Let them live their life you yours, just remember your goal is for you and no one else. Make sure YOU are happy because that is all that matters.

FOUR~ The golden rule; do not forget to stretch, I can’t stress this enough. Its very important to stretch after every workout (I even do it before as well sometimes) and it isn’t something that you can “overdue”. Many people underestimate how important it is to stretch, but it is key to a healthy exercise routine. Skipping stretching and continuing to do strenuous workouts day after day will increase your risk of injury. Stretching allows your muscles to work more effectively and also to cut down on being sore the next day and using that as an excuse to not workout the next day. I know that stretching has become one of my best habits and definitely helps me become more flexible week after week. I have been going to the chiropractor for about 10 years now for my being in constant back and hip pain. After doing strengthening workouts to help those muscles with a mix of stretching those areas about 2 times a day I have cut down my visits to my chiropractor immensely.

FIVE~ My last and final tip is to listen to your body. This is especially important for those of you who are just starting your fitness journey. When I first started, I was on a strict diet of eating leans meats and veggies and cutting down a lot on my carb intake. I started to hate this diet so much that I started to get deprived and unhappy. I now listen to my body and incorporate my cravings while eating clean like I mentioned earlier with the 80/20 rule. I stopped meal prepping because after the third day of eating chicken its dry and boring to eat. Now I keep plenty of fresh vegetables, fruit, and meat so when the day comes I can make whatever my body is craving that day. Once I changed and listened to my body my journey to being healthy became so much easier and enjoyable. Working out is only the start but keeping a clean diet that works with your body and needs is key.

Did you know it takes only 21 days to form a new habit? Yes, it is true and that is why I encourage you all to join in on this easy challenge. All you have to do is dedicate 30 minutes every day to getting your bodies in motion for 21 days. You can do anything you want for 30 minutes, and go even longer is you want, the more the merrier right?  If you need to get back in shape or maybe you need to get moving for the first time in a long time, join me. This challenge is inspired by Katie Willcox, who was a plus size model and is someone very inspiring to many people. Today I started my first day of the challenge.

Here is what you need to do:

1.) Follow my Instagram page @dabbrederisfitness where you can see my daily challenge post and updates on my progress as well as having a chance to be featured on my page. This is a great way to help stay motivated and hopefully help others as well or pass on this challenge.

2.) Start Day is this Wednesday, May 23, 2018.

3.) Workout for 30 minutes each day, or like I said earlier, more if you are feeling motivated to do so. The goal is the break a sweat each day doing something you enjoy, cardio, HIIT workout, core, or strength workouts.

4.) Take photos and or IG videos of your workouts, take selfies, or share how you are feeling about the challenge and tag @dabbrederisfitness and @healthyisthenewskinny on your Instagram and #21daychallenge to have a chance at being featured on my page.

5.) Invite your followers, friends, and family to join you. This is what having a community to support you is all about, having others to workout with you and see you succeed is a plus.

It’s that easy to start a healthy life, 21 days, 30 minutes a day. No excuses to not squeeze in that little amount of time everyday. I promise once it becomes a habit you will feel so rewarded and so much better about yourself mentally and physically. Remember the goal is to create a new healthy habit and join a community of people working towards the same kind of goals as you are. We need to remember to empower others and block out the negativity. Thank you for taking the time to read my blog, I hope you take away something beneficial!