Intoverted Is Not a Dirty Word

Not surprisingly, I don't have power. And if my Google Analytics statistics are any indicator, neither do any of my regular followers. However, something tells me I won't be getting power until maybe Friday, so I'm currently sitting at my campus library trying not to hit the guy who has been talking non-stop on his cell phone in the face. This very occurrence though brings me to the reason I wanted to write a post: the issue of introverts versus extroverts and some basic advice for introverts to function in what seems like an extroverted world.

I am one hundred percent introverted. I used to take every test possible to try and prove that somewhere, deep down inside, I really was an extrovert. But no. I'm an introvert all the way. I think I really need to clear up a couple of misconceptions about introverts though. Introverted does not equal shy. I'm not really shy at all. I have close friends, strong relationships with my co-workers and my family and a job that requires me to talk for about six to seven hours a shift. Really the difference between extroverts and introverts is that extroverts gain energy from being around people, whereas introverts lose energy from too much social interaction. 

As an introvert, I often feel pulled in two directions: trying to maintain an active social life and trying to preserve my sanity through my alone time. It's work in progress, but I'm developing some healthy ways to balance the two sides.

• Schedule alone time. I schedule everything because I really don't have a choice. However, it's easy to forget to schedule time for myself. Depending on how much of an introvert you are (as well as how much you can handle), you may need to give yourself more or less time than the time you initially choose. Alone time can be whatever makes you feel happy and re-charged. Exercise is definitely a huge part of my alone time, but I also like to have time to read a book or watch a movie solo. 
• Maintain a social and professional network. It can be difficult for busy introverts to maintain multiple social and professional connections, but it is well worth it. One thing I do regret is that I lost contact with almost all of my old job connections. I really only considered a few friends, but it is important that you maintain professional contacts whether it's through Facebook or the occasional call or text - you never know when you'll need it!
• Don't neglect your friends. This is similar to the last point, but I felt the need to go in depth here. Sometimes I find it difficult to fit in time with all my friends and I end up feeling exhausted or like I want to cancel on a plan. I've gotten better at not canceling on people, but if I had a dollar for every time I canceled plans because I needed alone time I could probably call out of work for the week. My best friends have both been part of my life since I was six, so this is an excuse they understand. However, canceling on a new friend or date because you need alone times doesn't sound so good. I don't advocating lying, but your best bet is to say you have an appointment and make alternate plans (the alternate plans being the most important part). I don't like when people cancel plans on me, so I feel it's most considerate to let the person know you care by making another date and sticking to it. Otherwise it comes off as "I like you, but go away" and, trust me, that's not the way to win friends.
• Don't let the negativity get you down. I always felt like I had to be more of a social butterfly, going out every night and constantly being with someone else. But truth is, just like if I don't exercise, if I don't get alone time, I'm a crazy person. It's who I am and I've accepted that. So if anyone has anything negative to say, don't let it get to you.

I've lost my faith in BGE restoring my power before Friday, but I'll be on campus tomorrow and Thursday, so I will definitely make time to post.

Read more »

No Pain, No Gain (DOMS)

Run for Fit

When I said yesterday that those dead lifts kicked my ass, I wasn't joking. I woke up this morning, felt those classic symptoms of aching and soreness in my quads and back and I knew it: delayed onset muscle soreness.

Anyone who's started a new fitness routine or who plays sports is familiar with delayed onset muscle soreness. It's not an entirely bad thing. The reassuring part of DOMS is that you know you pushed your body to a higher level. I sometimes experience DOMS after reaching a new PR for a run and I was definitely feeling it after starting Insanity and P90x. There are, however, precautions you can take to avoid DOMS and to help alleviate the pain.

• Don't take on too much: This tip applies to the prevention and treatment of DOMS. When starting an exercise routine or training for an event, don't go crazy. When I have the time and the energy, I want to do anything and everything ... and I often pay for it. If you typically work out 30 minutes a day and you up your exercise to an hour a day, you're most likely going to feel it. To lessen the blow, you can increase your exercise duration or intensity by ten percent instead of doubling it. As for the treatment, you don't have to be sedentary when you're feeling the effects of DOMS. You can take on light physical exercise, such as yoga, swimming, or walking. Just avoid going for another hard workout because your body will not be functioning at peak performance.
• Warm up and stretch: Don't work out a cold body! Research shows that warm-ups are more effective that cool-downs in preventing DOMS. Yoga is also beneficial for reducing the pain felt with DOMS.
• Massages: Massages may not help with muscle function and performance, but there's a reason why they are so popular: they make you feel great. So if you don't have someone who can give you a massage, go treat yourself to one. It'll be worth it!
• Anti-inflammatory medications: Ibuprofen and naproxen are great for pain, but you should not take them if you plan on working out later. It should also be said that NSAIDs can cause easy and frequent bruising, so don't get freaked out if you notice random bruising.

DOMS may be somewhat disconcerting at first, but you'll find that once your body gets adjusted to serious workouts, you experience it less.  I also find it reassuring to know that my body is really working and my performance is improving!

Read more »

Body Rock!

BODYROCK.tv

I've heard about BODYROCK.tv, but I never really checked out the site until a few days ago. I feel like I've been missing out! The principle behind Body Rock is that you can get amazingly fit at home in a short period of time, with no additional training required. Zuzana of Body Rock has the most fantastic body and honestly, I didn't think it was possible just from short, at-home workouts. Then I tried some of the workouts and I was proven wrong.

These workouts remind me of the Insanity program, which I completely love. Each workout incorporates toning, plyometrics, balance, and cardio. Most of the movements are simple, but they become intense with the addition of weights. Any of the workouts can be done with only body resistance and remain completely effective. However, on the site there's an option to purchase a sandbag or medicine ball to amp up the burn. Since the workouts are short, it's also possible to add them as a secondary workout and use equipment at the gym.

Today I did the Cardio Legs and Core workout, which is simple, but effective. I'm used to the low jacks and the jump lunges, but the one leg dead lifts really kicked my ass. There's such a wide variety of workouts to choose from that it's almost overwhelming. I'm really looking forward to trying the different workouts and incorporating them into my routine.

Read more »

Drink Up!

The Raw Divas

I seriously cannot believe that I haven't posted anything about smoothies. I'm not much of a cook (yet); I primarily bake and make delicious smoothies, but smoothies truly are my forte. During the summer I often lose my appetite, so smoothies serve as a perfect meal replacement. I also struggle with meeting my caloric needs some days, so smoothies are a great boost of energy and protein post-workout. I could always go buy a smoothie, but I prefer to make my own, especially since there's no Jamba Juice locations anywhere near me.

My classic smoothie consists of soy milk, vanilla soy protein, frozen fruit (mixed berries or strawberries and mangoes work well), peanut butter, and honey. Almond milk is another great option, but I always have soy milk in my house so I tend to go with what I have. I never actually measure out my smoothie ingredients, but I've also found some healthy smoothie recipes to try.

•  All-Around Good Smoothie: Flax seeds have great health benefits and this recipe provides an easy way to integrate flax seeds into your diet. I'd most likely substitute the milk in the recipe for soy or almond milk and omit the yogurt (I don't like yogurt in my smoothies at all), but either way this recipe is a great breakfast substitute. At 345 calories, it will keep you as full as a meal would, but you can lessen the calories by not adding any yogurt.
• Green Smoothie: Green smoothies can be intimidating at first, but if done right, you can't even taste the vegetables. Spinach is a very mild green, so if you start off with spinach you'll still get a smoothie full of nutrients without a bitter taste. This website lists 12 green smoothies to try, using spinach, kale, or dandelion. 
• Strawberry, Kiwi and Banana Smoothie: I love kiwis! Strawberry and kiwi really is a great flavor combination and the apple juice is a refreshing change from milk. You don't need to add any extra sugar since the fruits alone are sweet enough.
• Post-Workout Smoothies: Men's Health Magazine has a fantastic smoothie selector. All you have to do is select what kind of smoothie you want and you're met with tons of options. One of the most interesting is a green tea based smoothie, which consists of water, vanilla soy milk, green tea, honey, frozen blueberries and a banana. I've never given much thought to adding tea to a smoothie, but at only 296 calories, this smoothie is an awesome choice. While I'm not a fan of adding ice cream to smoothies (it turns it into a milkshake, in my opinion), the pumpkin smoothie sounds too delicious to pass up. It includes low-fat butter pecan ice cream, canned pumpkin, low-fat milk, vanilla protein powder, and flax seeds. It's heavy on the sodium, so it's more of a treat drink, but the protein powder and flax seeds make it acceptable enough. Honestly, I could go on and on with the creative smoothies on Men's Health, so really if you check one site out it should be this one!

Read more »

No Excuses: I Don't Feel Well

Run for Fit

The day I knew exercise had become an official and permanent part of my life was when, after a long day of shopping with a friend while suffering from a serious head cold and laryngitis, I still ran before I went to sleep. I had seriously contemplated not working out that day, but something hit me. I just wouldn't feel right if I didn't exercise. To this day I still feel the same way. I know when to cool off and give my body rest, but I would be a crazy person if I stopped working out.

One excuse I hear often when talking to friends about workouts is that they missed a workout because they didn't feel well. However, you don't have to skip a workout just because you don't feel well. I almost always find that when I'm feeling sick or hungover, a workout is exactly what I need to get back on track.

Here's some tips for working out when you're feeling under the weather:

• Assess your symptoms: It is totally okay to workout when you have a cold or a headache. I have sinus problems and wake up with the occasional headache, but when I tackle my workout as soon as I wake up, I often find that my sinuses begin to clear and my headache starts to go away. Make sure, however, that you do not neglect your symptoms. You still need to take medicine, get proper sleep, and especially drink plenty of water. If you have a fever, chills, or are feeling very nauseous, exercising is not a good idea.
• Take it easy: Start off slow and see how you're feeling. Instead of going for a 6 mile run, lower your mileage or go for a walk instead. It's entirely possible you may start feeling better and find that you can do more! Some physical activity is of course better than none, so don't pressure yourself into doing high intensity interval training when your body isn't up to it. 
• Know your limits: While it's definitely possible you may start feeling better, it's also possible you may start feeling worse. It's important to know the difference between pushing yourself physically and pushing yourself too far. If you reach the point where your body cannot take it anymore, stop. 
• Listen to your body: There are days when I don't necessarily feel like working out and then there are days when I know I need to rest. It's a subtle distinction, but there's definitely a difference. I know that sometimes I may not be thrilled to get up and work out, but I still go for it. However, on the days when my body is telling me I need to recover, I take a break. Everyone has a different threshold and once you get into an exercise routine, you'll figure out when you can push through fatigue and when you really need to rest.

Read more »

Things Jenna Marbles (And I) Hate About the Gym

If you haven't heard of Jenna Marbles, you are missing out! She is so hilarious and super bold. I'm telling you, look her up, you will not regret it.

Once you watch the video, you will understand the point of this post. We all have pet peeves at the gym. I, like Jenna, hate the gym creeper phenomenon. The elliptical definitely brings on this issue the most. When I work out, I work out hard and I sweat bullets. If I just jogged for 30 minutes I would probably be able to look cute and sweat-free, but I prefer to push my body to its limits. So I hate the random looks I get when I'm on the elliptical, pushing the resistance up higher and higher, sweating like crazy, and I get those "Really?" looks. Clearly I wouldn't be sweating so much if I wasn't working hard. I don't really worry about what other people do at the gym because my only real concern is making myself better. Therefore, it's super annoying that other people pay so much attention to what someone else is doing at the gym. 

My serious pet peeve though is people who care more about looking cute at the gym than working out. At my job I see women come in from the gym everyday, looking like they didn't even break a sweat. I truly don't understand how someone can go to the gym, wearing make-up and looking super put together, and come out looking the exact same. Yesterday I went to the gym and was very perplexed to see a girl wearing a tunic, leggings, and loafers to work out. She, of course, didn't break a sweat and spent half the time on her cell phone. I don't quite understand how that can be considered working out.
I have to say that some activity is definitely better than none, but don't be afraid to sweat! Really the body is capable of so much more than people think it is.

Read more »

Money, Honey

WeHeartIt

I really don't like talking about money. I don't like thinking about money much either. With college costs rising almost every semester and jobs getting harder and harder to find, contemplating finances can be incredibly overwhelming. I never forget how fortunate I am that my parents are paying for my education and barring any unfortunate financial changes, I'll be able to graduate undergrad without any student loans. I'm equally fortunate that my parents don't charge me rent or utilities. The fact that I have been lucky financially could have made me very spoiled and naive about financial matters, but I'm far from that. I'm a proponent of very basic financial ideas and that's helped me to have a financial plan for the future.
Here's how I'm managing to move toward my financial goals:

• Start saving early: Working while in college is difficult and I definitely understand not being able to work 4 days a week. However, a job is a job and it will only help you in the future to have employment. Whether you're working retail or as an office assistant on-campus, if you're making money you don't have to take out loans to cover books or all of your living expenses. Another benefit to making money is saving it. The general financial rule is to save 10% of every paycheck. If you make enough money and you don't need to spend it all, you can always save more. By doing so, you could graduate with a solid emergency fund or save up for a trip, a car, or another big ticket purchase.
• Avoid credit cards: Freshmen in college are inundated with student credit offers. I don't have a credit card because I believe that if I don't have the money for something right now, I don't need it. The idea of credit cards, like loans, makes me very nervous. I can understand having one for larger purchases later in adulthood, such as buying your first home, but as a college student, credit cards really are not necessary. 
• Be smart about loans: These days almost everyone has to take out some type of loan to get through college. As I said, it makes me nervous, but in many cases, it is a necessity. The problem isn't necessarily the loans, it's the amount of money people take out in longs and the amount of interest that will subsequently accrue on those loans. There is honestly no need to take out $100,000 in loans for undergrad (unless you are an Engineering major at Harvard or M.I.T., I think then you can get a pass). If you have to sacrifice a trip abroad or attend state school instead of private school, it will be worth it. It's understandable that you may not know what your major will be before entering school (I've definitely changed my mind about 5 times), but it is important to do research to find out the earning potential of your major so you don't end up with exorbitant loans. 
• Work with what you have: I have to be honest here, my car is sitting not-so-pretty at 113,000 miles and it's not in the greatest condition. My laptop just may be ducktaped to keep the screen intact. I could afford to get a new laptop and car, but it's not a necessity and I'd much rather focus on saving my money. It's easy to forget that, although economic times are tough, there are so many people who make it work with so much less. 

Read more »

Improve Your Running: Hills

WeHeartIt

I used to absolutely dread incline or hill runs. I'd always feel great running fast as I can on a track or a flat surface, but throw a hill in there and the struggle would begin. Getting used to running hills is an integral part of a running program, however. Not only does it make it ten times easier to run a race, but it helps burn more calories, tone your legs and thighs, and improve your endurance. 

When doing incline work, make sure you don't overexert yourself. Hikers don't run, so neither should you when starting out with hills. I do my incline work at a comfortable jog so that, while my legs are doing a ton of work, I'm not pushing myself too much anaerobically. A solid jog pace is different for everyone, so choose the right pace for you before you begin. I use the following treadmill incline workout to simulate running outside on hills:

• 0:00-1:00 Walk, 0.0 incline
• 1:00-2:00 Walk, 1.0 incline
• 2:00-4:00 Jog, 2.0 incline
• 4:00-6:00 Jog, 3.0 incline
• 6:00-8:00 Jog, 4.0 incline
• 8:00-10:00 Jog, 5.0 incline
• 10:00-12:00 Jog, 6.0 incline
• 12:00-14:00 Jog, 7.0 incline
• 14:00-16:00 Jog, 8.0 incline
• 16:00-18:00 Jog, 7.0 incline
• 18:00-20:00 Jog, 6.0 incline
• 20:00-22:00 Jog, 5.0 incline
• 22:00-24:00 Jog, 4.0 incline
• 24:00-26:00 Jog, 3.0 incline
• 26:00-28:00 Jog, 2.0 incline
• 28:00-29:00 Walk, 1.0 incline
• 29:00-30:00 Walk, 0.0 incline

A 0.0 incline simulates running slightly downhill, while a 1.0 incline simulates running on a flat surface, like a track. Other ways to improve your ability to run hills include mountain biking or performing leg exercises, such as lunges, squats, and calf raises. As you get better with inclines, you can tackle steeper hills at a faster pace. You'll start to feel yourself getting stronger in no time!

Read more »

Overcoming Depression (For Good)

One thought that sometimes crosses my mind (although I do still go to my therapist once a month) is: what happens if I start to get depressed again? I know it's entirely possible, after all, I've spent over half my life dealing with the symptoms of depression. The thought is very daunting, but, thanks to the many resources on the Internet and my personal experience, I've come up with a list of things that can help with avoiding a relapse:

• Keep everything in context: Remember that a bad day does not mean that you are getting depressed again. Everyone has those days where it feels like everything is going wrong. Sometimes it's easy to brush it off, but there are other days where it's nearly impossible to do so. If you're having a bad day, it's okay. It does not mean that you'll feel bad forever and that is crucial to staying in recovery. When I have a bad day, I try to keep my emotions under control and remember that tomorrow will be better. Another tactic that has worked for me is using an "I'll feel better when..." statement. There are times when I'm incredibly annoyed or feeling sad, but I just remind myself that I'll feel better after I do yoga and get some rest.
• Maintain relationships: Sometimes I feel like I have a gift and a curse. I'm really good at being alone. I've never been the type of person to feel like I have to be in a relationship or like I have to go out and party all the time. However, I do feel better when I make time to spend with my friends and my family and I know it's an important part of my development and recovery to actively make time to spend with more people. I now make an active effort to make plans with people and keep in better touch with the people I care about (which was never an easy task for me). Since I started treatment, I've become closer with older friends and made great new ones, which has made a huge change in my life.
• Take care of yourself: Of course, the first thing I'm going to say is stay active! The adrenaline rush I feel after an intense cardio workout is an immediate mood booster.Yoga also calms me down before I go to sleep, so it's another important part of my day and my mental health. Taking care of yourself is more than just exercising, however. Getting enough sleep, eating healthy, and taking vitamins is also important to maintaining positive mental health. When you take care of your body, you feel better about yourself.
• Get organized: Stress is a major risk factor for depression. One way to significantly reduce stress is to get organized. I personally love lists and calendars. It's the easiest way for me to see what tasks I have to accomplish and systematically tackle them so I'm not incredibly overwhelmed. I'm currently working on re-organizing my room before the semester starts because having a clean, fresh living environment reduces stress as well.
• Focus on goals: I always have goals, whether they are career, fitness, or personal goals. Focusing on meeting those goals is an important way for me to try and make myself better. For a perfectionist, focusing on goals can be tricky. What's necessary to remember is that goals do not have to be insurmountable. Even meeting a small goal is a step in the right direction, which is all that really matters.
• Know your options: If you do relapse, it isn't the end of the world. Know that therapy is always an option and so are anti-depressants. After my first few therapy sessions, I worried that I was going to need to go on anti-depressants. I'm no proponent of using drugs to treat everything, so I hated the thought. Fortunately things began to get better and medication wasn't a necessity. I'm aware though that things could change, especially since I know there's a genetic component to my depression. I'm okay with that. If I relapse, I'll make whatever effort to get better because I know how much better life is when I'm not struggling with depression.

It's not easy worrying about any relapse, whether it's depression or an addiction. With so many resources available to treat depression though, it's not an inevitability.

Read more »

Quick, Healthy, and Addictive

Starbucks

I have to admit it: I am obsessed with Starbucks. Maybe not as obsessed as a large segment of the American public (I go a few times a week max), but I still love my Starbucks. Cinnamon dolce lattes are my staple drink and when autumn comes I'll be all over the pumpkin lattes and egg nog lattes in the winter. 

While the drinks are delicious, I also love some of Starbuck's food options. The reduced fat turkey bacon breakfast sandwich is my favorite on-the-go breakfast. It has egg white, reduced fat turkey bacon, cheese on a whole wheat English muffin and comes in at only 320. I practically salivate just thinking about this sandwich. The only thing better than the taste and calories is that it keeps me full until time for lunch.

Starbucks has recently introduced another great idea: the Bistro Box. Starbucks Bistro Box options include tuna salad, chicken lettuce wraps, salami and cheese, chicken/hummus, protein plates, sesame noodles and fruit and cheese plates. I haven't tried them all yet, but my favorite so far is the protein plate. The protein plate includes an hard-boiled egg, grapes, apple slices, muesli bread and almond butter. It sounds like a mere snack, but it's actually quite filling! While the cost is a bit high, you pay for the convenience and health of the meal - which isn't a bad trade-off. Next time you're out to get coffee, you can pick up a Bistro Box while you're there and enjoy a delicious and nutrient-packed lunch.

Read more »

A Fashion Interlude: Fall 2011

No, this post is not going to be fitness related. Instead it will be a quick look into one of my other loves: fashion. This summer I've spent most of my shopping money on new workout clothes, but fall is absolutely my favorite shopping season. I've created a lovely graphic (using the super sophisticated Microsoft Paint) of some of my favorite fall clothes. September has been designated my back-to-school shopping month and I'm ready to find some cute clothes!

1. Denim button down: I really want a denim button down and this one from Target is a great choice! I really love denim button downs layered over dresses or tanks with skirts. It's a great transition piece from summer to spring. You can also wear it over a pair of white skinny jeans for a chic casual look.
2. Small crossbody bag: I ordered a cross-body bag in the beginning of July to get me through the rest of summer, but my order was cancelled and I had to start my search for a casual, small cross-body bag all over again. This Linea Pelle cross-body bag also from Target is an amazing price and it's perfect for when you don't need to carry school books with you. The bag comes in a variety of colors, but the dark brown works for fall and winter, which is a plus.
3. Over-sized striped tunics: I love tunics! They truly make life so much easier. You can throw them over a pair of jeans or leggings and you look effortless and chic. I'm also thrilled that stripes are still in this season since I've always been a huge fan of stripes. This H&M top fits exactly what I love to wear in the fall and for a great price!
4. Short sleeved over-sized tops: This top, also from H&M, is pretty similar to the last top. I especially love this top because it's incredibly versatile. It's the type of top that can transition easily from day to night. At school or work it's great with a pair of skinny or colored jeans and at night it'll look great over a bodycon skirt or dress.
5. Colored jeans - For awhile I wasn't sure how I felt about colored jeans. However, after seeing them pop up everywhere and seeing them on girls of all colors and body types, I really think they are worth a shot. This blue pair from Delia's is an eye-popping color, without being blindingly bright. If the idea of colored skinny jeans is still too weird, there are great brown and taupe shades that follow the trend without being too outlandish. To make things better Delia's is currently offering buy one, get one half off for its extensive colored jeans collection!
6. School tote bag - I'm still undecided on what bag I want to buy for school, but right now this Urban Outfitters tote is my favorite. The black/brown color is incredibly versatile and it's the large enough to hold my notebooks. I also love the crossbody strap and the expensive look of the bag.

Read more »

Fit Secrets: Sexy Arms

Want arms like Jessica Biel?

 Arms are always a trouble area for us ladies and that's mostly because there are so many misconceptions about getting toned, sexy arms. It's easy to focus on cardio and burning fat, but for great arms, strength training and toning are musts.

Speaking from experience: lifting weights and strength training will not make you bulk up! You don't have to lift 30 pounds a rep to get toned arms; if you aren't used to weight training, you can start light. You also don't have to lift weights every day to start seeing definition. I try to incorporate variety into all my workouts and work my arms in different ways, depending on my workout. 

• Push-ups: if you want arm definition, the place you need to start is push-ups. They may seem intimidating at first, but you can start on your knees and soon enough you'll be able to work up to real push-ups and push-up variations. It's easy to throw some push-ups at the end of a cardio workout or even when you're watching TV. Once you've effectively integrated the push-up into your workout routine, you can try variations such as diamond push-ups, military push-ups, chair push-ups and wide push-ups.
• Yoga: I now practice yoga every night and it really works my arms in addition to helping with relaxation and flexibility. Low plank and high plank are basic poses that increase the strength of your arms. Upward facing dog increases the strength of your triceps. I have to be careful with handstands because of my wrist, but they are an amazing way to work on your arms.
• P90x workouts: Once a week I either do P90x Shoulders/Arms or Chest/Back to give my arms a full workout. The shoulders/arms DVD uses weights or resistance bands and isolates the shoulders, biceps, and triceps. The chest/back DVD consists of classic push-ups and pull-ups, but both leave you feeling stronger and your entire upper body feeling tighter.
• Cardio: It's easy to neglect your arms when doing cardio. However, there are plenty of ways to use your arms as much as your legs when burning calories. I love my Turbofire DVDs because they use a ton of boxing moves to increase your heart rate and tone your entire body. Upping the resistance when on the elliptical can also provide a great arm workout.

Follow some of these tips and your arms will start looking like Jessica Biel's in no time!

Read more »

Just Can't Get Enough

Xbox Kinect, Xbox Sports, Dance Central

 I'll admit, Wii Sports seemed like a pretty cool idea, but I was skeptical. I didn't think you could get a great workout from a video games system, but, to be fair, I was equally skeptical of Beachbody workouts before I tried them. So, of course, I was also skeptical of Xbox Kinect. On Friday though, my friends told me they had actually played Kinect Sports and it was a serious workout. After reading countless reviews (I like to do my research), it seemed like something great to try. I love anything that gets people active and since we live in such an age of advancing technology, it's smart and innovative to combine fitness and technology. It's not that expensive for what you're really getting out of it. If you use it enough it definitely adds up to less than a gym membership would! Sadly, textbook time has me unable to buy one now but I'm hoping to get one by around Christmas.

Under Armour

I am obsessed with workout clothes! Coming from someone who used to only buy dresses, this is a major change. For inexpensive but quality activewear, I recommend Target. For $10-$20 you can score great workout shorts that are comfortable and very cute. However, I'm in love with Under Armour's attack shorts. They're the perfect length and incredibly versatile. I have the green and pink shorts, but I want a pair in every color! Today Under Armour is offering free shipping to new customers, so it's the perfect time to stock up on some new fitness gear.

Merrell Women's Barefoot Pace Glove

I need some new running shoes, no question about it. I've been investigating my options, but I'm leaning strongly toward Merrell's Barefoot Pace Glove. I love lightweight running shoes since they provide a much more natural stride. When you run barefoot or with lightweight shoes, you use muscles you forgot you had. I'm definitely excited to buy these and I'll certainly be purchasing them before my 5k in October!

Read more »

Fit Links!

• How to Indulge with Food the Right Way - Fit Sugar
• How to Wake Up Energized - Fit Sugar
  (One way I'm trying to avoid hitting the snooze button is by putting my alarm across the room so I have to wake up, I'm just trying to make it a habit!)
• Top 10 Fittest Cities in America - Shape
  (Can't say I'm surprised that Baltimore isn't on the list, maybe one day!)
• 5 New Healthy Breakfast Ideas - Women's Health
• Tips for Running the Heat and Humidity - 5 Miles Past Empty

Read more »

Drinks Minus the Guilt

Cooking Light

Anytime I write about low-calorie options I feel the need to re-iterate that I am not on a diet. I really eat what I want. I just think before I eat and try to make the best, most balanced choices for my health. However, I do think about calories when I drink and it just so happens that it's the end of summer, all my friends are single, and we're going out a lot more. So while I'm not going to deny myself a drink, I do try and think of better drink options. 

One way to avoid overdoing it with alcohol calories is to cut down the number of drinks you consume. Seems like common sense, although it definitely isn't always easy. Instead of drinking plain water though, you can try sparkling water with a fruit - it looks like a cocktail, but it hydrates you like water. It's easy when you've had one cocktail and you're thirsty just to keep drinking more cocktails, but setting a limit is important.

Low-calorie beers and wines are often on restaurant menus, as well as skinny cocktails. If restaurants don't provide any recognizable low calorie drinks, you can choose to use diet soda as a mixer or seltzer water. Some infused alcoholic drinks are easy to drink on the rocks. My personal favorite is Bacardi, which has a variety of flavored rums that you can just drink straight.

Here are some examples of some delicious, but relatively low-calorie cocktails:

• Mojitos! Obviously, this drink is my favorite. Rum, seltzer water, lime and mint - refreshing, low calorie perfection.
• Champagne - who says champagne can't be for every occasion? A glass of champagne happens to have less calories than beer or wine, plus it makes you feel like you're celebrating something special.
• Sour apple martini - I was quite surprised to find that this drink only contains 160 calories! With a mix of sour mix, sour apple liqueur and vodka you can get a delicious and pretty drink that won't set you over your calorie limit.
• Gin and tonic - my other go-to drink. It's simple to make, often strong, and has 103 calories. If you can have two glasses of one particular cocktail and still be under 250 calories, it's a winner.
• Sangria - made the right way, sangria can definitely be low calorie. Fresh fruits are always a must; some of my favorites include peaches, grapes, apples, lemons and limes. Mix the fruits in with a bottle of wine and club soda and you're set! You can add in an artificial sweetener if necessary, but if the fruits are ripe, it should be sweet enough.

Read more »

Playlist: Sale el Sol

Paulina Rubio

My new go-to playlist is my Spanish language one. You don't have to understand Spanish to appreciate great music and use it to help energize your workout. I've cut this playlist down a bit because it was super long, but I left great artists and songs to check out. If you like this playlist, Calle 13, Shakira, and Paulina Rubio are some of my favorite Spanish artists. 

• La Aguacatona -- Calle 13
• La Copa de Vida -- Ricky Martin
• Rabiosa -- Shakira
• Algo Tienes -- Paulina Rubio
• Fotografia -- Juanes
• No es lo Mismo -- Alejandro Sanz
• Loca -- Shakira
• Abriendo Caminos -- Diego Torres
• Sale el Sol -- Shakira
• La Voz de la Experiencia -- India, Celia Cruz
• Lola, Lola -- Ricky Martin
• Electro Movimiento -- Calle 13
• Waka Waka (This Time for Africa) -- Shakira
• Flores de Alquiler -- La 5a Estacion
• Duele -- Lu

Read more »

Do it for a Cause!

Autumn brings a lot of great things with it: football, pumpkin everything, sweaters, boots, and charity walks. My personal favorite is the Susan G Komen Race for the Cure. In the past I've walked the 5k, but this year I'm running it as well as participating in the pre-race registration. Volunteering for and participating in charity walks and runs is a great way to work on your fitness as well as give money to a cause you support!

Some great charity walks/runs include:

• Susan G Komen Race for the Cure: I'll be running this 5k in October and it truly is a great atmosphere! It's amazing to see the amount of participants and donations increase as the race continues to grow. This is an especially fun race to do with friends or co-workers since it is such a large race. The Race for the Cure does an excellent job of raising money for breast cancer research.
• Celiac Run/Walk: In Baltimore, this run/walk takes place in May and you can choose to run or walk a 5k or run a 10k. Donations go to the Center for Celiac Research at the University of Maryland.
• Baltimore Heart Walk: The day before the Race for the Cure in Baltimore is the Baltimore Heart Walk, a 3 mile walk to support survivors of heart disease and stroke as well as encourage healthy behavior changes.
• Take Steps for Crohn's and Colitis: This walk raises the most amount of money for Crohn's and Colitis research, with the last walk raising over $141,000. The walk is 3 miles long and is followed by music and entertainment in the Inner Harbor. 

 Around the country you'll find plenty of opportunities to get fit for a cause and, chances are, if there's a cause dear to you, there's either a walk or you can start one yourself!

Read more »

Review: Insanity MAX Sports Intervals

Beachbody

Saturday before I left for vacation I needed an hour long workout that would be explosive and give me a lot of energy for the day. The workout that immediately popped into my mind was Insanity's MAX Sports Intervals DVD. Insanity is definitely my favorite Beachbody workout series and the MAX Sports Intervals workout is my favorite out of the entire series. This workout covers every area of the body, incorporates intense cardio intervals, and has a great sports twist.
If you've completed any of the Insanity series, you know that the warm-up will have you gasping for air. The warm-up for this workout is a little different, however. It involves a variety of jump-roping and leg pulls, so you feel the burn, but you don't feel like you want to pass out.
The real workout begins with a boxing segment, which is the perfect way to start off. You warm up with jabs and uppercuts, then move to jabs with power jumps - intense!
Next is football, so you're in for football drills, tricep pulses, tackles, and offensive line elbows. All the squatting and jumping give you a solid plyometric workout, even though it's not the same as the plyo DVDs.
The basketball drills are classic: 3 point shots, guard drills, dribbles, and of course, suicides. 2 minutes of intense suicides is not easy, but the payoff is worthwhile. 
The gymnastics part of this DVD is tough! Pike jumps are not easy, although I sometimes struggle because of the lack of strength in my hands and wrists. However, pike jumps, bronco jumps, and the pendulum will provide you will a solid upper body workout as well as an ab workout. The gymnastics portion of this workout will also work your abs with 6 inches, scissor kicks, and flutter kicks. Even though the exercises are only held about 30 seconds, you will feel the burn. 
Track and field includes ladders and the long jump. Basic track and field exercises, but they work up a sweat especially if you push yourself. Insanity is really like any other workout system, while doing the movements burns calories, you can always push yourself to go harder and faster.
MAX Sports Intervals is the only Insanity workout that I feel can stand alone. The other workouts are a bit too intense just to pop in the DVD player, but this one works whenever. If you get the chance, try it!

Read more »

Vacay Highlights

I'm back, much to my chagrin (although, to be fair, I did miss blogging). My vacation was exactly what I needed: some good rest and relaxation. I wish I had some pictures for you all, but taking pictures is not one of my strong suits. I'm hoping that getting an iPhone in a few months and having a blog will motivate me to take more pictures. Luckily, I have tomorrow off for appointments, errands and Happy Hour with some friends (hopefully we'll be able to catch the US Men's team take on Mexico in their friendly). I have a million things I should be doing right now, but I'd like to share some of my vacation highlights:

• The beautiful weather, accentuated by walks on the beach and the bay!
• Spending time with my family.
• Swimming!
• Being active all day, walking, yoga, swimming, you name it.
• Real breakfasts, instead of the regular Starbucks and 711 breakfast sandwiches (not that I don't love them)
• Fresh seafood for dinner every night
• The Rise of the Planet of the Apes - pretty solid action film, if you ask me
• Scoring some wasabi mustard and pretzels from Harry and David - delicious!
• Having the time to finish reading the Hunger Games series, which I am totally obsessed with.
• Turning off my cell phone for most of the trip - no interruptions, no technological distractions.
• Finding out that I can get back on my parents' cell phone plan in December, thus splitting my cell phone bill in half and alleviating some of my financial obligations.

Now, however it's back to reality, but I'm excited to do some serious training to set a PR for my 5k and get ready for classes.

Read more »

Try It: Alo Drink

http://alodrink.com/

Around March ALOdrinks reemerged at my job and, even though they looked really cool, I didn't think much of them. My co-worker then told me that I had to try them and since she said they made your skin feel silky and healthy, I was all over it.
Disclaimer: I've only tried two ALOdrink flavors, Awaken and Enliven. I loved Awaken and hated Enliven. I loved Awaken so much though that the drink warranted a review and some serious encouragement to go try it! 
I used to subsist almost exclusively off of caffeine, but since weaning myself off of soda and daily Starbucks (only a couple times a week now!), I don't tend to go to caffeine for my energy boosting needs. Usually exercising and getting enough sleep can get me through the day, but when it can't, I go to Awaken. Awaken combines a shot of wheat grass juice with aloe vera and not only is it delicious, but you will immediately feel a natural energy boost. In case you were wondering, yes, there are chunks of aloe vera inside the juice. It might feel a bit weird to have aloe in a drink, but really it's just like drinking Jello. If you think of it like a Jello shot, it's a little less disconcerting. 
There's a variety of flavors that all have different benefits. Enrich combines pomegranate, cranberry and aloe vera, Appeal has a more citrus taste with grapefruit, pomelo and lemon, Allure has a mango flavor, and Elated combines aloe vera with olive leaf tea. Enliven is a mixture of aloe vera with 12 different fruits and vegetables and, while nutritious, the vegetable (especially carrot taste), was strong for me. 
I'd strongly recommend trying ALOdrinks, whatever flavor you end up preferring, they are all healthy and refreshing!

Read more »

Water, Water Everywhere

WeHeartIt

If you're reading this right now and it's before Tuesday evening, I'm enjoying my vacation at the beach, but of course I scheduled some posts for the weekend! When I return I'll be sure to review my beach workouts. I'm really looking forward to doing yoga and Crossfit travel workouts on the beach and of course swimming!
So in honor of my long overdue vacation, here's some ways to optimize your swimming workouts to burn more calories: 

• For cardio work, start with sprints for the first half of your swim and then slow down to an easier swim. Because of the resistance in the water, it's not as easy to do sprints in the water as it is on land. You can also integrate dolphin or flutter kicks into your swim to mix up the leg workout.
• Negative splitting! I'm a huge fan of using negative splitting in my runs. Basically, negative splitting is swimming the last half of your race at a faster pace than the first half. One way to get negative splitting down is to start your race at 80 percent effort, then 85, 90, 95 and finish your race by going all out!

Sadly, I don't swim as much as I'd like to, but swimming is a great workout nonetheless. Even if it's an easy swim with friends, you're burning good calories and going easy on your joints - a serious win-win.

Read more »

It's Getting Easier (Part Five)

Ironically enough, this post has been the most difficult of this series for me to write. One would think that admitting my past mistakes, including my struggle with depression and bulimia, would be incredibly hard to do, but it really felt like it was the right time. The moment I first began writing these posts I was very aware that this blog is public to the entire Internet and I have links on my Facebook and Twitter so anyone, stranger or friend, can read it. I'm not ashamed of what I've been through though. As a Psychology major, I've always been a strong proponent of awareness of mental health issues. Depression is a real medical issue, like addiction, schizophrenia, OCD or any other mental health problem. I always encouraged others to talk to a therapist if necessary, but it was not until after my 21st birthday that I admitted I really needed help and sought it myself.
I was feeling the same way I felt my freshman year of college, I had lost friendships with two of my "best friends", and I could not understand why things were not getting better. Just admitting that I needed help lifted a huge weight off of my shoulders. It's not my intention or desire to go into every little thing I talked about or did in any of my therapy sessions. The funny thing is I don't even remember every little detail. It was incredibly difficult at first; I had good days and bad days. I even had days when I felt like medication would be my only option. After a few months though, everything I learned had started to set in and now I can honestly say that I feel remarkably content. Feelings are impossible to quantify, which is what really made the post so hard to even begin, because all I can definitively say is that I actually am a different person now. All I can really talk about is what I have learned.

• Acceptance. This was the hardest thing for me to learn and truthfully it's still a work in progress. I had to accept the choices that I made that I wasn't so happy with, as well as the things that happened to me that were beyond my control. I had to accept who I am - that, yes, I do have an anxiety prone mind and that's the way I'm wired, but I can control how I think and choose not to let worries affect my life. I had to accept that I'm never going to be your conventional blonde haired, blue eyed pretty girl. All of that is okay now - because I really like where I am and who I'm turning out to be and I have never been able to say that with certainty until now.
• Patience. I used to be a little spitfire. I used to say I was sassy, but really I was a bitch. I had all this hostility bottled up inside, so the littlest things would set me off. It's strange to think back about every moment I was on the brink of flipping out on someone last year and contrast it with now. My current co-workers have actually told me that they didn't think I ever got angry or emotional. Anyone I've worked with before probably would laugh at that. It's not that I don't feel things anymore, because I do, but I know how to pick my battles and I know that the best things are worth waiting for. 
• Confidence. I always wanted to be confident, but even when I seemed self-assured, I was secretly very insecure. I've always had a knack for comparing myself with others and never has it benefited me. In school I always worried that I wasn't as smart as the next person, in relationships I was never as pretty as the ex and every passing girl was the potential next, and in my job I would lose out to someone more educated or with more experience. And it always showed. I tried so hard to hold it in, but I have no doubts that anyone who met me over six months ago could see the glaring signs of insecurity. I don't think about those things anymore. I focus on me - only me and it's done wonders. 

I wonder sometimes about what will happen if things take a downturn, but I don't think I'll let them. And I think perhaps that's the greatest change I've experienced - realizing that the pain I experienced for years, though real, doesn't have to be there forever. 

Read more »

Fitspiration: Shakira

I have always had the biggest girl crush on Shakira! In fact, the title of my blog, Sale El Sol, happens to be inspired by her song of the same name. She is incredibly talented and fit - I certainly hope to have a body like that when I'm 34.

Shakira loves belly dancing, which is how she maintains the perfect curvy and toned physique. She definitely helped turn belly dancing into a serious craze; it really is an ultimate hip and core workout. Shakira has shared that she loves sugar and chocolate (not super healthy, but something we have in common), but I think it's great that she indulges once in awhile. I'm a firm believer that if you deprive yourself of the things you love, you'll just end up craving them more. 
Another thing I love about Shakira is her love for soccer and her commitment to helping children in poverty. Shakira created her own foundation, Pies Descalzos, which has built special schools for poor children in Colombia. Yesterday Shakira and her boyfriend, FC Barcelona star Gerard Pique (most gorgeous couple ever), announced a joint initiative between Pies Descalzos and FC Barcelona to create a center for poor children in Miami. The goal of the program is to convert a YMCA to a sports facility which will use soccer to help educate children in poverty. 

Read more »

No Excuses: "I'm Too Busy"

Run for It

I hear it all the time: "I'd work out, but I'm just too busy". I can definitely understand thinking that between school, work, errands, having a social life and family there is no time to work out. That's a mindset that can easily change though. Once you get started, it becomes a lot easier to keep up with workouts and find creative ways to fit workouts in when you have little time.
So here's some ways to fit working out into your life without making too many sacrifices:

• Work out with friends! It's definitely a challenge for me to fit in classes, studying, work, working out and a social life when the semester starts. One thing that helps me to have fun and get in a good workout is going on a hike or to the gym with my friends. Even if you just go for a walk, you're still burning calories and it's great motivation to stay in shape.
• Set time aside for yourself. My schedule can be pretty tight, but Monday-Friday I set aside from the time I get out of class (11am on MWF and 12:45pm T/Th) until 3pm for time to work out or work on homework. Since my work schedule changes from week to week, I have to give myself a period of time where I know I won't be scheduled for work or in class and I can use that time effectively. It can be hard to block periods of time out, but even if you do it a few times a week it will make working out easier.
• Incorporate quick workouts into your day. If you're sitting at a desk or in an office, you can do lunges or squats to get some toning in. Taking the stairs or taking a walk during your lunch break can also help burn some quick calories. You can also try doing yoga before bed. 15-30 minutes of yoga will help with toning, flexibility and balance, as well as help relax you before bed. On days when you absolutely cannot work out this an excellent way to still work on your fitness.
• Make it a habit. If fitness is a part of your life, it will always be a part of your life. I make sure I always work out 6 days a week because, if I don't, it feels like something is missing. Sometimes I do make adjustments. If it's a busy week I may only get in 30 minutes one day, but I'm still being active and making time to better myself.

Read more »

Be Safe Rather Than Sorry!

Motivation Into Habit

Working out isn't all pretty and perfect all the time. Unfortunately, working out too much, too hard or not using proper form can lead to injuries. 


Here's some common workout injuries:

• Shoulder injuries: these injuries usually occur because of a failure to stretch properly, using too much weight or poor form when lifting weights, or nerve problems. Preventing shoulder injuries is easy, however. When working your shoulders, integrate dynamic and static stretches before and after your workout. Proper form is also key - don't lift too much too soon, form over weight and form over reps. 
• Carpal tunnel syndrome: this is what I have, quite unfortunately. Carpal tunnel is mostly viewed as a syndrome caused by repetitive use and while that is most likely what caused my case of carpal tunnel, poor form when using the wrist can also pinch a nerve. Like shoulder exercises, make sure when you work your biceps and triceps you do not lift too much weight and you use proper form.
• Shin splints: when calves get stronger, they also get tighter, which contributes to shin splints. Always stretch your calves when working your legs, whether you're going for a run or doing lunges and calve raises.
• Muscle soreness: post workout soreness is normal, especially when trying a new workout and using unconditioned muscles. If soreness persists for more than 1-2 days, rest, ice, and stretching will help to alleviate the pain. 

Training hard can sometimes lead to feeling the pain, but workout injuries are preventable. If you work out the right way, you won't have to worry about being out of commission and missing precious time to become stronger and more fit! I speak from recent experience when I say that having to tone done your routine because of an injury is not fun, so make sure to work out the right way.

Read more »