Fuel Your Fitness

Our bodies cannot survive without proper nutrition. In the same way, our workouts cannot survive without the proper fuel. The foods we choose to put in our bodies dictates what our bodies can and will do. We've all heard that eating a nutritionally sound diet can help us lose weight, but it can also allow us to push harder in our workouts.

When we eat junk food, our bodies tend to naturally slow down and say, "Hey, let's just sit here and maybe eat some more junk food. I'm too tired to exercise." But when we fuel our bodies with the right kinds of food, we can discover loads of energy, better performance, clearer thoughts, and healthier immune systems. 

8 Foods To Help Fuel Your Fitness:

1. Quinoa- You may not be very familiar with quinoa, but it's time you met! This little grain is a protein powerhouse. It's also a great source of heart healthy unsaturated fats, fiber, and B vitamins.

2. Eggs- Eggs contain 4 grams of pure muscle building amino acids inside every shell. They also have the highest naturally available doses of choline, which is thought to enhance memory. And of course, they are a great source of protein.

3. Water- You had to know good old H20 would be on this list! Water is literally life. It flushes out toxins, regulates body temp, lubricates joints, enhances energy, and supplies our bodies with much needed minerals. Without water, none of the other super foods would matter. 

4. Sweet Potatoes- A 4 ounce sweet potato contains more than 100% of our daily supply of beta carotene, a hefty supply of vitamin C & E, and iron. It's also one of the best foods for muscle recovery.

5. Almonds- High in protein, fiber, and vitamin E, almonds are great for your heart, digestive system, and skin. Grab a handful for a snack.

6. Yogurt- Yogurt has all the benefits of milk, plus active cultures to boost the number of germ fighting bacteria along your intestinal wall. Go for plain greek yogurt and throw in fresh fruit to get the most out of this protein packed snack without all the sugar.

7. Oatmeal- Oatmeal is filled with stress-fighting and immunity-boosting zinc. It can promote weight loss, lower your risk of heart disease, and is packed with soluble fiber to help you stay fuller longer.

8. Blueberries-  Of all the fruit you could eat, blueberries just might be one of the best! Those little blue globes pack more fiber, vitamins, and minerals per ounce than any other fruit. They are full of free radical fighting antioxidants that fight disease and are also effective at helping keep connections between your brain and nervous system healthy.

Don't forget, you are what you eat and your health and performance are dictated by what you put in your mouth! Make sure it's something healthy and beneficial to your entire being!

Natalie Lurie

natalie@guidingfitness.com

Be Explosive: The benefits of HIIT workouts

If you've been in a gym, read a fitness article, or even been around a trainer recently, then you have no doubt heard the term "HIIT". This stands for High Intensity Interval Training, and it is booming lately! Last year, HIIT was one of the top two fitness trends, with body weight training being the other. So, what is this training all about? Why should we add it into our workout schedules? What is HIIT?

HIIT is a training technique in which one pushes their bodies in a 100 percent "all out" effort in quick, intense bursts of exercise, followed by a short, active recovery period. These techniques have also been called tabata training. These sessions typically are shorter than your usual fitness class because they tax the anaerobic system and keep the heart rate up at a higher intesity, allowing for MORE work in a shorter time frame. You mean to say, I can work harder for a SHORTER amount of time and get the same benefits? Where do I sign up? 

It can be really beneficial to your overall fitness to add a few HIIT workouts into your routine. Eric Salvador, NASM, NSCA, and head instructor at The Fhitting Room in New York City has this to say about HIIT workouts, "A high-intensity workout increases the body's need for oxygen during the effort and creates an oxygen shortage, causing your body to ask for more oxygen during recovery. This afterburner effect is known as EPOC, or Excess Post-Exercise Oxygen Consumption. This is the reason why intense exercise will help burn more fat and calories than regular steady-state workouts."

Still not convinced? Here a few other benefits of sprinkling in a bit of HIIT.

1. HIIT increases your metabolism. HIIT stimulates the production of the Human Growth Hormone (HGH) by up to 400 percent during the 24 hours after you finish your workout. This is AWESOME news! HGH is not only responsible for increased caloric burn but also slows the aging process, making you younger from the inside out!

2. HIIT exercise can be done anywhere! You can do it in the rain, you can do it on a train. You can do it here, you can do it there. You can do it ANYWHERE! The concept is so simple, it can be applied to any exercise movement. Work at your maximum level for 30-60 seconds, rest for 20-40, then wash, rinse, and repeat! You can do this at home, on vacation, in the aisle of a plane even! Though, you might get a few grumpy passengers that obviously don't subscribe to HIIT exercise. 

3. HIIT increases your cardiovascular output, therefore building a stronger heart. Most people aren't used to pushing themselves into their anaerobic threshold. (That magical place where you can't catch your breath and your heart is trying to make a jump for it.) The heart is a muscle, and just like with any muscle in the body, it has to be conditioned. By pushing your heart to beat faster and harder, it allows the heart to grow stronger and keeps you moving more in future workouts.

Try this 20 minute beginner "Do-it-anywhere" HIIT workout:
Warm up the body with some jogging in place for 1 minute. Circle the arms around backwards and forwards, exaggerating the movements, for 30 seconds. Perform easy, shallow squats for 30 seconds then easy, shallow lunges for 30 seconds. Now, let's HIIT it!

3 rounds, 45 seconds of work, 15 seconds of recovery. (During the recovery, keep your feet moving. Jog in place, bounce in place, etc) Do as many reps as you can in 45 seconds, working at your maximum level. 

1. Push-ups- If you cannot do a push-up your toes, drop to your knees. Most important, LEAD with your chest, not your forehead! 
2. Squats- Sit your hips back and down, keeping the knees behind your toes. The deeper you go, the harder it is. Make sure shoulders remain back and down as you lower.
3. Butt kickers- Sprint in place while bringing your heels back towards your buttocks.
4. Tricep dips- Place hands on sturdy bench, chair, or table. With your back to the chair, straighten out your legs, balancing on your palms. Bending from the elbows, lower as far as you can, then press up. Keep that core tight!
5. Side lunges- With your weight in your heels and toes facing forward, step to the side into a lunge, with your knees remaining over your toes. Alternate legs.
Rest for 1 minute then repeat twice, for a total of 3 rounds.

Cool down by marching in place then holding these stretches for 30 seconds each: Overhead stretch, quad stretch (while standing, bring one foot back and grab with your hands, trying to get it as close to your buttocks as possible, switch legs), and forward fold. (With a flat back, reach down toward your toes.)

HIIT workouts will change your fitness game! Try one today!

Natalie Lurie
natalie@guidingfitness.com

Baby, YOU are a firework: Learn to love yourself

Look in the mirror. Go ahead, I'll wait... What did you see? How would you describe yourself to someone who has never seen you? Would you describe your winning smile, your vibrant, studious eyes, the beautiful lines and curves of your body? Or would you point out the worry lines around your face, the softness of your belly, or any one of the many other flaws that you may see? No one is harder on us than we are on ourselves and the way we speak to ourselves can be detrimental. How we view our bodies, our personalities, and our self-worth can dictate how happy we are in our everyday lives. It's time we stop allowing the external world tell us what we're worth and turn inwards to find true self-love and acceptance.

This can be extremely challenging in the world we live in. There is so much noise telling us just how "not good enough" we are. Our culture is filled with photoshopped beauty, perfectly portrayed relationships, images of people that have it all together; and it's readily available to us at the touch of a button. So what can we do? How do we learn to love ourselves? True acceptance has to come from within us. We must shift our self perception.

It won't happen overnight. As with any new habit, this will come with practice, persistence, and patience. Let's start this journey of love and self-acceptance together with a few, simple tips and ideas.

1. Begin your day with love. (Not technology) YOU should be the first person to say the words "I love you" to you. Don't roll over and pick up your phone. Take a few moments while lying in bed to set your mind on a path to self love. Breathe in love, breathe out love. Remind yourself of your worthiness before your feet ever touch the floor.

2. Talk yourself happy. Use words of affirmation and positivity throughout your day. Wear a special bracelet or ring on your right hand. When you begin to speak negatively of yourself, move it to your left hand as a reminder to speak only love and light into your day. Once your mind is back on track, move the item back to your right hand and smile. Here is a link to some great affirmations to get you started. Once you are in the groove, come up with your own. http://bit.ly/1HsllJ9

3. Enjoy life enhancing actives. Discover healthy foods you like and experiment with recipes. Find exercise you genuinely look forward to. Taking care of our bodies gives us a new perspective on how important the way we treat ourselves really is.

4. Own your potential. We can't be good at everything, but find what you are good at and recognize it. Begin to love yourself enough to believe in the limitless opportunities available to you. Trust yourself enough to make the right choices for your life.

5. Mediate. Take time everyday to get quiet and honest with yourself. Turn off everything and sit quietly with yourself for a few minutes. Allow all thoughts to rise to the surface, acknowledge them, then let them go. Speak those affirming words to your heart and breathe beauty into your life.

 There are so many tips and ideas to incorporate into your journey of self love and acceptance. I encourage you to do a little research for yourself as you develop and grow in your relationship with yourself.  Try these out for a week. At the end of the week, go look in the mirror. What did you see? I hope you are beginning to see the amazing, beautiful, fulfilled, loving, and talented person that you truly are.

Natalie Lurie
natalie@guidingfitness.com

Beat the Heat!

Summer has unapologetically barged right in. I just walked inside from mowing the grass with a push mower and I am pouring sweat! I'm not talking a little sweat, I'm talking A LOT; buckets of sweat. It is HOT out there! I know, I couldn't wait for warmer weather to get here. I complained all winter about how cold it was and how excited I was for summer to get here. Boy, did it show up with an explosion of heat and humidity. It's tough to find the motivation to move, let alone exercise, when it's so sweltering. But there are a few ways to beat the heat and still get in a great workout! 

Be sure to drink lots of water! Every single day, drink at least ½ your body weight in ounces. If you plan on being outside, drink 16-32 ounces more than that. Now, I didn't say soda pop or sweet tea...I said water! Water is the base for all bodily functions, without it, we literally cannot survive. So drink up! If you don't like plain water, try freezing your favorite fruits and using them as ice. 

Start your activities earlier in the day, before the afternoon blaze sets in. If you are planning on a run, an outdoor fitness class, or taking the family to the zoo, try and plan for it before 1:00 pm. The hottest part of the day is between 11:00 and 3:00, so be aware of the heat around these hours. 

Keep cool when you are exerting energy in the heat. I teach an outdoor bootcamp class at 6pm in the evenings and I make sure each of my participants has a cold, wet rag to use during class. It doesn't seem like much, but it makes all the difference in the world. Just wet a rag or hand towel, put it in a plastic bag, and stick it in the refrigerator for a few hours. You could even pop over to the store for a battery powered fan-squirt-bottle thing. (Yes, that is the proper term) They are like regular squirt bottles but with a battery powered fan on them. They are great to use when it's hot!

Try some cool snacks to help with the heat. Check out our previous blog on healthy summer snacks for some great alternatives to cool treats for hot days. Or you could just do what I do and eat an entire watermelon in one sitting. Actually, I don't recommend that unless you are near a restroom for the day. 

Don't be afraid to sweat, either. Sweating is the body's way of cooling itself down and it's a great way to flush out toxins. Now, don't you let that summer heat beat you down! All you have to do is prepare, plan, HYDRATE, and get outside to enjoy the summer sun!

Happy Summer!

Natalie Lurie
email: natalie@guidingfitness.com

Healthy Summer Treats

   If you think like I do, then cold and creamy or fruity and icy are the words that describe your summer snacks. I am a fan of ice cream. When I say fan, what I mean is, I like to face plant into a big bowl of ice creamy goodness! While it is great to enjoy those pleasures from time to time, there are some super great alternatives for nice, cool, summery snacking. So, if you want to watch your sugar intake (or your children's), you need a dairy-free alternative, or you just want to be able to eat something cool and delicious without feeling like you've blown your diet, read on! I've got a few ideas that will keep you cool and healthy this summer!

   First up, popsicles! Who doesn't love a popsicle on a hot day? They are refreshing and bring about pleasant thoughts of childhood. Here are a few great ways to improve the old fashioned frozen sugar pops. Grab some popsicle molds and get creative! Don't forget the sticks, too!
  - Choose your favorite fruits and combine them with coconut water in your molds. When they are done, you have a healthy, fruity popsicle that is great for hydration too!
  - Banana & avocado may seem weird but they are great frozen together! Just blend a ripe banana, a ripe avocado, and half a cup of greek yogurt, plain or vanilla. Pour into molds, freeze, and prepare to be amazed!
  - For a healthier version of those amazing Flintstone orange push pops, try this: 1 cup OJ, 1 cup full fat coconut milk (don't worry, fat is NOT your enemy), 3 tbsp honey, ¼ tsp orange extract, ½ tsp vanilla extract. Whisk together, pour into molds, freeze, and enjoy a trip back to your childhood.

   "But, I want ice cream", you may be saying. Indeed, I do too! Try a few of these out to tame the ice cream beast!
  - 2 words: "Nice cream". If you haven't had this, it is life changing! You will need 3-4 ripe bananas and a food processor. Slice the bananas and freeze them for a few hours. Throw them in the food processor. After a few minutes they will turn into a creamy delicious soft serve. Throw in anything that you want: cocoa powder, honey, cinnamon, PB, coconut flakes...the sky is the limit. You can make it as fruity or as chocolatey as you want.
  - You can also try this with frozen pineapple and frozen banana for a bit of a Dole Whip knockoff. Just add vanilla extract in the food processor while the pineapple and banana are making their rounds!

   And for the "other summery goodness category" I encourage you to get creative! Get your kids in the kitchen to help. (Or your spouse or your dogs!) Make some of these ahead of time and pull them out of the freezer when you need a cold snack.
  - Chocolate dipped fruit is always a winner. Choose your favorite fruit, dip it in dark chocolate, and stick it in the freezer. Perfect!
  - Freeze some grapes or blueberries for an easy, quick, refreshing snack.
  - Dip fruit, nuts, or granola in your favorite yogurt and freeze. Throw them on top of some "Nice cream" or straight in your mouth!


   These are just a few healthy alternatives to keep you feeling healthy and cool this summer. Let us know which ones are your favorite. Share some of your favorite recipes with us in the comments section. We would love to hear from YOU!

Happy summer snacking!


Natalie Lurie
natalie@guidingfitness.com

Wear Your Sunscreen!

  After a long winter trapped inside, there is nothing better than getting outside and feeling the warm sun on your skin. After all, the sun's rays have many beneficial properties. Most of us already know it provides our bodies with vitamin D. But, it can also enhance our mood and, in some cases, cure depression. It has been used to help relieve pain in fibromyalgia patients. It even has the power to promote wound healing through it's antimicrobial effects. However, the sun can also be extremely dangerous. How can something be so beneficial yet so harmful at the same time? The same way anything in our lives can be; it's all about moderation. If you are going to be outside for more than 10 minutes, wear sunscreen! Let's have a look at why it's so important.

   You went to the beach (or lake, or water park, or pool...) for the day and you forgot sunscreen. Oh well, it doesn't look too sunny out, you should be fine, right? WRONG! The sun's powerful UV rays slice right through those lingering clouds. A few unprotected hours later and, BAM, you have a sunburn! Not only do sunburns cause pain and discomfort, but they also cause skin damage. A lot of skin damage. A person's risk for melanoma-the most serious form of skin cancer-doubles if he or she has had 5 or more sunburns. Keep in mind, a sunburn is considered to be overexposure of the sun's rays causing ANY degree of reddening of the skin. No matter how "burnt" you are, there has been some damage done. 

   Melanoma is the most dangerous form of skin cancer, and is quickly becoming the most common form of cancer. When treated early, it's fairly easy to make a full recovery. But treatment can be a pretty uncomfortable road. Depending on the type, size, and location of the cancerous cells, the treatments can vary from easy surgical incisions to burning or freezing of the tissue. If it's stubborn enough, chemotherapy may even be used. I don't know about you, but I don't like the sound of that! 

  We all want younger looking skin, but repeated overexposure to the sun's harmful rays can cause the skin to age at an accelerated rate and lead to discoloration. This is called photo-aging and may take years for someone to see these effects. However, once the damage is done, your skin will begin to age faster than you may have hoped it would! Sun damage can take many forms, some more serious than others. Common associated skin changes may include: 
        -Freckles (especially on the face)
        -Dry, rough skin
        -Weakening elasticity of the skin
        -Darkening patches
        -Thinning of the skin
        -Those dreaded deep wrinkles!

   Do you have some really rad tattoos that you are proud to show off every chance you get? I do! I love my tattoos! However, sun exposure is our tattoo's worst enemy! If you have put a lot of time, effort, and money into your tattoo, the last thing you want is sun damage. The more sun exposure your tattoo gets, the more it will fade into a blob of unrecognizable rad-ness. Be sure to protect it!

   Now we know that wearing sunscreen is important, so let's just do it! It may take a few more minutes to get out the door, but our skin is worth it! Look for sunscreens with at least an SPF of 35, preferably 50-75 for children. If you sweat or go swimming, be sure to re-apply every 80 minutes. Wear big brimmed hats, grab your sunglasses, and don't forget to later up those toes, too!


   Now, get outside and soak up some sun, just not too much! 


Natalie Lurie
natalie@guidingfitness.com

How to stay healthy on vacation

Summer is here! It’s warming up, kids are getting out of school, and you feel the tug of a relaxing summer vacation. Maybe it’s poolside at a beach resort. Maybe it’s lounging in the sun while you read the latest novel on your summer reading list. Maybe it’s visiting one of your favorite theme parks for the thrill rides and princess castles. (Which you can confidently do with or without children, of course.) Whatever your plans are, you may be concerned how to stay healthy and on track while traveling, especially if you have worked hard to lose/maintain your weight. Not to worry! Below you will find 5 great tips on how to stay both physically and mentally healthy on your upcoming vacation. 

1.  Plan ahead!  Perhaps you have heard the saying “If you fail to plan, you plan to fail”. It rings true, especially when you are going on vacation. I know, I know. Vacation is about relaxing, letting go, and just not worrying about things. But, you will have such a piece of mind knowing that you have a plan! Be sure to do a little research and have a plan for meals. If you know what restaurants you’ll have access to, and what food they serve, you’ll be more likely to choose the healthier option. Also, plan and prepare plenty of healthy snacks for car trips, plane rides, and in between meals. You are less likely to gorge when it is meal time if you have been consistently supplying your body with healthy food. Some snacks that travel well are fresh fruit, fresh veggies with travel hummus or nut butter packets, granola/energy bars, and nuts.

2.  Stay hydrated!  Be sure to drink plenty of water. If you are traveling, it becomes very easy to become dehydrated. We have a tendency to forget to drink water when things get busy or hectic. Water can keep you feeling energized, alert, and keep sickness at bay. If you are sweating, drink more water. If you drink alcohol, drink a glass of water for every drink you have. Water also helps flush out excess salt should you decide those fries are too delectable to pass up!

3. Stay active!  Depending on where you choose to vacation, this may be an easy one. If you are visiting a large theme park then you will be walking several miles a day and doing a lot of standing in lines. If you are going to be laying on a beach all day, try and get some movement in before you relax. You will have an easier time relaxing knowing you got some exercise in. If you have a hotel gym, hit it up in the morning. Get outside for a walk, a jog, a swim, or a hike. Explore on bicycles. Or throw some of your favorite bodyweight movements into your day; lunges, push-ups, jumping jacks, tricep dips, or squats are all great ways to sneak in some movement!

4. Wash your hands!  No one wants to get sick on vacation and germs are everywhere! Keep your hands clean and you should have no sicknesses creeping into your vacation. When soap and water are unavailable, use hand sanitizer. They are easy to find in those cute little travel bottles that can be thrown in a purse or a pocket. When in doubt, clean your hands!

5. RELAX!  Last, but mostly not least, is relax! After all, you are on vacation. If you plan and prepare, you will have the freedom to relax, breathe, and enjoy your time. Vacation is meant to be a time to decompress and re-energize, so don’t forget to do just that. 

   Now that you have these handy dandy tips, planning your vacation should be a breeze! Whatever your trip has in store for you, may you return energized, enlightened, happier, and ready to tackle all that everyday life has to offer!

Happy Vacationing!

Natalie Lurie