Weekend Workout Suggestion: Head For the Hills

  

     In the interest of adding variety and a change of scenery to your workout, take advantage of any extra free time you may have (whether it be weekends or other days off throughout the week), and head for the hills for a nice, long hike.  Grab a friend or significant other and look at it as a small adventure, complete with fresh air, sunshine, and (usually) great views.  Pack a lunch, some water/sports drinks, and protein bars in preparation for what could be an hour to several-hour workout.  Hiking can be a strenuous activity, but you'll be distracted by the scenery, change of pace, and variety in exertion.  For example, head to the coast and hike the El Moro Canyon trails at Crystal Cove State Park in Newport Beach.  This hike is a favorite amongst Orange County residents, boasting panoramic ocean views throughout the entirety of the hike.  A refreshing ocean breeze makes this a pretty unbeatable and enjoyable workout.  4.8 miles and an hour-and-a-half flies by – you will barely even notice you’re exercising!  Additionally, there is a wide variety of different routes and trails, with different distances and levels of difficulty, so you can always mix it up and add variety.  Research local hikes/trails in your area and head for the great outdoors!

www.localhikes.com

www.crystalcovestatepark.com

Here is just one of the many sweeping views you can enoy during a hike like this one:



Refreshing Summer Cocktail: Jay's Skinny Margarita

     There's nothing better on a warm summer evening than a cool, refreshing cocktail.  Even better than that is a skinny, guilt-free cocktail which you can thoroughly enjoy -- especially post-workout!  Here's my take on a summer classic: The [Skinny] Margarita.  It's low-cal, low in sugar, and full of fresh fruit juice -- Muy delicioso!

1 oz. tequila
1 oz. sweet & sour/margarita mix
2 oz. club soda
1/2 fresh-squeezed lime
1/4 fresh-squeezed orange
1/4 fresh-squeezed lemon

     Fill glass generously with ice and enjoy!

Tried and True: Grab a Workout Buddy or Two!

     Feeling lazy?  Sluggish?  Tired?  Unmotivated?  Rather do something other than exercise?  We've all been there -- however, the difference is that some of us don't let this feeling get the best of us.  I've found that sometimes something as simple as a workout buddy can make all the difference in the world.  So, the next time you are feeling particularly unmotivated, call up a friend and ask her/him to join you.  Not only will this give you time to chat and catch up, but you are likely to motivate each other and push each other a little harder -- there may even be some friendly competitive spirit!  You'll find that an hour-long workout flies by, whether it be an early evening stroll or pounding it out on the treadmill.  You can combine your social life with your fitness life, strengthen friendships, as well as bond over your common passion for a healthy and active lifestyle.  Schedule regular workout 'dates' a couple times a week -- you might even look forward to these workout sessions.  If you are feeling particularly lazy one day, chances are your buddy will give you that little extra push you need to get going, and vice versa -- there have been many instances in which I probably would have bailed on my daily workout had it not been for my workout buddy!
     There can be other pros to the 'buddy' system, as well -- as you probably know, it can be hard work to maintain strong connections and relationships in the midst of our endlessly busy and hectic lives, especially with a significant other.  Between work, school, working out, kids, extracurricular activities, and everything else, it can be difficult to find quality time to spend with our partner.  Why not workout together, rather than separately, and use this time to bond and encourage each other?  Sometimes, it can be nice to end a busy day with a long, evening walk or jog.  It gives you a chance to talk, catch up, and simply be together in a relaxing and refreshing environment -- this can do wonders for a relationship.  As our lives become busier and we take on more and more, it becomes increasingly crucial to set aside quality time to work on our relationships and strengthen the bonds.  So, develop a workout/fitness plan that you and your partner can enjoy together -- after all, a relationship requires just as much work and maintenance as your fitness does!



Earth, Water, Wind, & Fire

     Utilize the elements to add variety and excitement to your active lifestyle -- take your workout from the land to the sea!  The warmer weather allows you to mix things up and engage in more outdoor activities, especially water sports.  If you are fortunate enough to live near the ocean, take advantage of this aesthetic playground and head for the shores to get your fresh air and fitness.  Last Memorial Day weekend, I headed to the coast with some friends and paddled out to sea for an afternoon of ocean kayaking.  At only $15/hour for rentals, this was a relatively inexpensive, fun, and different way to get a great workout.  Spending the afternoon on the open ocean with endless blue skies, fresh air, and sunshine was exhilarating and refreshing -- an hour's worth of exercise flew by.  You'll find that paddling against the waves and currents is an excellent upper-body workout, engaging arms, shoulders, chest, and even core.  Competing with the wind and tides is also an effective source of cardio, making ocean kayaking an overall great and adventurous workout, and just one of many beach-related activities you can try!

Who wouldn't want to take their exercise outdoors and take advantage of a picturesque location such as this?

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Weekend Workout Suggestion: Run a 5k!

     Take advantage of the warmer weather, get outside, and run a timed race!  Engage your competitive spirit, challenge yourself, and contribute toward a cause you are passionate about.  Many competitive races are charities for various causes, diseases, and other foundations; all proceeds from entrance fees and other miscellaneous costs go toward the specific cause of the particular event.  Last weekend, for example, I participated in a timed 5k event for Pulmonary Hypertension (PH).  I am particularly passionate about this cause because I knew a child who lost her battle against PH at the age of four.  In participating in a race such as this one, not only am I doing something I love (running/working out), but I feel as though I am making a difference (however small), as well.  Competitive races like these are a new and refreshing way to get a great workout in -- I find that the rush of competition and the exciting atmosphere energizes me and motivates me to push myself a little harder (I tend to always improve in time and performance in timed events).  So, research local events in your area, find a cause you feel passionate about, and register for your first (or second or third) race!

http://www.taylorswish.org/

Nutritious Snack: Berry Vanilla Chai Super Smoothie

     Does the mid-afternoon slump have you reaching for a cup of joe with cream and sugar?  Instead, try a nutritious and delicious berry smoothie.  Not only is my version tasty and fresh, but it is energizing and great for you, as well!  It is simple, quick, and much more beneficial than the temporary caffeine buzz (and inevitable crash) from sugary energy drinks, sodas, and coffee.  Try it as a great pre-workout snack to get the energy and nutrients you need to ensure a great workout -- it's got tons of protein to feed and energize your muscles.  To make, combine the following ingredients in a blender:

• 1 cup frozen mixed berries
• 1 cup vanilla almond milk
• 1 cup natural, organic acai juice
• 1 banana
• 2 tbsp. natural, organic blue agave syrup
• 1 scoop Vega Complete Whole Food Health Optimizer plant-based formula (vanilla chai flavor)

     Blend ingredients together on high for about 30 seconds, pour in a glass, and enjoy.  Makes about two full servings.  This refreshing drink is not only perfect for the upcoming summer, but it will leave you feeling satisfied, light, and energized.  In addition to the beneficial antioxidants, vitamins, and protein from the berries and almond milk, Vega contains 100% of your recommended daily intake of vitamins and minerals.  It is an excellent source of fiber, boasting 15 grams per serving, as well as 26 grams of protein per serving.  While this smoothie contains half of a serving (one scoop as opposed to two), feel free to add two full scoops to get the maximum health benefits (beware of too much fiber in your diet, though, as Vega powder contains a generous amount -- the results of which can be uncomfortable).



Today's Workout: Intervals on the StairMaster

Work. Finals. Impending graduation. Homework. Relationships. Time management. Stress. After this week, I REALLY needed to let off some steam. However, sometimes you'll find that after a particularly long, busy day, you don't have much time (let alone energy) to get a workout in. This was definitely one of those days. I reminded myself that 'something is better than nothing,' and headed to the gym. I knew I'd feel better, physically and mentally, after a good workout. So, I hopped on the StairMaster for an interval workout. Nothing gets my heart racing like intervals on the StairMaster -- not only is it great and effective cardio, but it targets and works several muscle groups as well, and so has toning benefits -- glutes, calves, and quads are among the muscles worked. In just thirty minutes, I was sweating, blood pumping, and I felt rejuvenated after a long and busy week.
To perform this workout, warm up for five minutes at a comfortable pace. Beginning your intervals, raise the speed to about 4 levels higher than your comfort zone, to where you are really huffing and puffing. Maintain for 1-2 minutes, then return to your moderate pace/level of exertion. Repeat this cycle 4-6 times -- I promise, you'll feel the effectiveness of this workout! End with a five-minute cool-down.
Sometimes, when working out is the last thing we want to do, it's really the thing we need most. Even if you are tired and drained, you'll find that a good sweat session will give you more energy in the end! Do it for not only your body, but your mind and soul.

Duration: 30 minutes
Level/speed: Varying between 8-14
Average calories burned: 350