Earl-Leigh's Fitness Faves: #FeatureFriday Guest Post

Hey Y'all! My name is Earl and I blog over at Earl-Leigh Designs about family, sewing and my fitness journey. I'm an aspiring fitness competitor and will be chronicling my way to the stage in 2015, all while searching for the perfect sports bra.

When Kristen asked me what my fitness favorites were, my head started to spin because I have a lot of them. Haha! I had to really think about what I can't live without and came up with a smaller list.

1. BSN NO-XPLODE 2.0
I work outside of the home full-time and have a toddler who keeps this mama busy when I'm at home. On days where I'm dragging tail, I'll take a scoop of N.O. X-plode pre-workout formula. It doesn't give me that jittery feeling that other brands produce. It gives me the right amount of energy and allows me to still get a full night's sleep.

2. BSN SYNTHA-6 Isolate (Whey Protein)
This is one of my favorite protein powders! BSN claims this protein powder helps to "support muscle development, muscle protein synthesis, recovery" and more. I have the vanilla ice cream flavor. Oh my drool! It should be illegal for a protein powder to be this freaking delicious. I just mix mine with water...its that good. The powder blends well, it is SO smooth and doesn't leave a chalky taste in your mouth.

3. Nike Pro Compression Shorts
I will rock these any day of the week, but love them especially on leg day. No, not because I want to show my tushy off. Ha! I get overheated in athletic tights and don't like clothing that is fussy. I'm trying to grow a booty. I don't have time for that!

4. Women's UA Graphic Mini Headbands
I'll admit it. I was not a believer when I saw these little guys in the store. but dang was I wrong. The fit is perfect, they don't slip or pinch and I love the colors and fun motivational quotes.

5. Suja Essentials
Aaaahhhh! Cue the choir! Suja has other lines of delicious juices but the Essentials smoothies are "giving me life" right now. My favorites are Mango Magic and Berry Nana. I just wish they weren't so expensive. Everyone in my household loves them and I'm not ashamed to admit that I hide the last couple bottles. Shhh! Don't tell!! Please check out their website to get the scoop on cold pressured juices.

6. Blender Bottle
How else am I supposed to prepare my Syntha-6 protein?! I love my Blender Bottles because they make life so much easier. If I'm going to the gym after work, I toss a bottle and some protein powder in my bag. I dont want to risk missing my 30 minute window bro!

Thank you for letting me visiting and post, Kristen! Thank y'all for dealing with this chick's sense of humor!

Connect with Earl-Leigh!
Blog: http://earl-leighdesigns.blogspot.com/
Email: earlleighdesigns@gmail.com
Twitter: https://twitter.com/EarlLeighDesign
Facebook: https://www.facebook.com/EarlLeighDesigns

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Let's talk it out:

• What are some of your fitness faves?
• Tell me your weekend plans!! Anything exciting?

Abs, Abs, Abs: #FeatureFriday Guest Post

I’m Rebecca, a NASM Certified Personal Trainer and licensed Speech Language Pathologist. I am documenting my life in recovery from an eating disorder and on a journey to fitness! I live just outside of Boston and during the day I work as a preschool Speech Language Pathologist and after school I work as a home-based Certified Personal Trainer. Additionally, I volunteer at the Multi-Service Eating Disorder Association in Massachusetts (www.medainc.org) where I co-lead support groups for women in recovery. My passion is helping women find a balance between fitness, nutrition and lifestyle to lead a life filled with happiness, freedom and recovery.

Abs, Abs, Abs

I realized today that I’ve never actually posted a full ab workout, which made me think about the last time I did an ab workout…which prompted me to do an ab workout because I couldn’t remember…whoops! So let’s talk about abs!

The abdominals are made up of 4 muscle groups: The transverse abdominus, rectus abdominus, external oblique and internal oblique. Even further, the “core” is made up of muscles deep within the abdominals and back that attach to the spine or pelvis. These include the muscles of the back, pelvis, and abs. There has been LOTS of info floating around the interwebs lately about skipping straight ab workouts (like crunches) and opting for more core stabilizing activities like planks and compound exercises like squats. I believe that abs need to be addressed with a bit of diversity. I always stress the importance of activating the core throughout any workout, particularly during exercises that really require stability (think legs, chest, back). That being said, just like any other muscle group, the abdominals need to be addressed individually sometimes! Just an FYI: I am NOT saying we all need 6 packs. Hell…I have like a 2 pack. In order to get abs to show (especially for us ladies), body fat has to be SUPER low. For most of us normal humans and non-professional athletes, it’s not really realistic for us to maintain body fat that low. Plus, diet plays a huge part in the development of abs. Decreased refined sugars and increased protein and healthy fats tend to be more “ab friendly”. But here at F&S, we (I) think you should eat a well rounded, balanced diet (with lots of whatever you love ).

So with that, here’s my 1o minute, all angles, burns like hell ab circuit!

10 Minute Abs
Time: 10 minutes
Complete each exercise for 45 seconds, rest 15 seconds between. You will need a medium weight kettlebell or dumbell

Windmill right
Windmill left

Flutter kick

Russian Twist

Pulsing crunch

Circle crunch

Leg lowers

Side plank right (with hip pulses)
Side plank left (with hip pulses)

Rocking plank

Contact Rebecca:

Blog: www.flexandshoutfitness.com

Pinterest: www.pinterest.com/flexandshout

Instagram: @rbmahoney 

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Let's chat!

• What's your favorite abs workout?
• How often do you work out your abs?

Who Knew?: #FeatureFriday Guest Post

Hello all! I’m Niki, a first-grade teacher, turned health and fitness coach, living in slow-paced East Tennessee. I’ve been writing a blog (TheRadiantLife) for over 3 years now. As time has gone on, my blog has shifted from only talking about running to incorporate my faith and how I see it played out every day. I am a two-time marathoner (Marine Corps & Big Sur) but a year-long injury has taken running from me. In its place, I eventually found other ways to help me stay healthy and get my sweat on.

So as I said, I was once a runner. That was all I did. I would not venture out to other sports/fitness opportunities. I was an endurance junkie, one might say. I would scoff at a 30 minute workout, considering that “not enough.”

It wasn’t until I came across an Instagram account of my, now, good friend that I had considered trying another workout program in lieu of running, and this workout was only 25 MINUTES! What?! “There’s absolutely no way that works and will get any kind of results”…was what I was thinking, but since I had stopped running and was still eating like I was when marathon training, I wasn’t feeling the best. I knew that I had to do something and T25 turned out to be just the thing.

My Instagram friend was a Beachbody coach. I had remembered seeing Beachbody coaches on social media, but I had no idea what that meant. I, also, wasn’t sure that I had what it takes to be one, but I had been wanting to break into the fitness world for some time now. I just never had the guts until Elaine (the Instagram friend) explained to me how simple it was as I ordered the T25 challenge pack to sign up and coach.

Now, you have probably heard of Beachbody products because of their late-night and Saturday morning infomercials for P90X, Insanity, TurboJam, etc. So, people know what these products are. They also know that they work. The proof is in the before/afters and testimonials. Now, that I am a coach, I have seen many more than what you see on TV. 

Not only does Beachbody offer amazing fitness programs, they also offer the healthiest meal replacement on the planet – Shakeology. Shakeology is not a “weight-loss” shake. Although, that may be a happy side effect, it is formulated using all-natural resources to provide you with all the vitamins, nutrients, pro-biotics, pre-biotics, and superfoods you would need in a day to keep you healthy. I have not gotten sick since I started drinking them in November, and remember I’m a 1st grade teacher!

I’ll admit when I started, I was skeptical. I just wanted to finish the program and try this “shake”. I wasn’t going to dare and put my reputation on the line for something that I did not believe in. I did not start sharing with people until halfway through T25 when I started noticing my results. Then it was like, “Wow, this really does work!” I felt better than I had in a long time and my clothes were looking a lot better on me. 

Now, I was ready to start coaching. So, what is a coach? A coach does not have to been a fitness expert or be certified in anything. You just have to be passionate and dedicated to helping people achieve their goals. Do you know why Beachbody started this network of coaches? It’s because so many people were buying P90X (or whatever program) from the infomercials, and then not even opening the boxes. They were too scared or intimidated to even start! That is so heartbreaking to me.

Whether the people were completing the workout or it was sitting in a closet, the company was still making money but that is not their primary concern. They are more concerned with “ending the trend” of obesity in America. They realized that these customers needed someone to encourage and support them through their journeys. And, voila! The coach role comes into play.

I am so blessed to have found this opportunity and to be a part of such a group of people with positive attitudes and full of integrity. And I get paid for it! It’s amazing!!

I would love to tell you more and we can see if Beachbody is right for you, or if you want to just start as a customer and try out one of the programs with me as you coach, we can do that too! I would be honored to introduce you to this wonderful world I am now a part of. Even if you just have questions, send them my way. I’m always up for making new friends :)

You can contact me at nikiferguson@hotmail.com. Can’t wait to hear from you!

Contact Niki:

Blog: www.theradiantlife.blogspot.com

Facebook: https://www.facebook.com/niki.ferguson1 and https://www.facebook.com/nikifergusonfitness

Twitter: @jnkinif
Instagram: @jnikif

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Let's chat!

• Have you tried any Beachbody products?
• What's your favorite way to get in a fast workout?

How to Keep Track of Your {Fitness} Goals: #FeatureFriday Guest Post

I'm Mary, the girl behind, Eat Drink & Be Mary.  I'm a girl in her twenties who recently graduated college, and am now learning to love long distance.  A coffee loving, DIY crafting, recipe trying, legging wearing, Instagram obsessed, aspiring teacher and Christian.  Just trying to find my place in this "big girl" world, one blog post at a time.  You can often find me raving about a recipe I recently tried, an outfit I got a great deal on, or just a hodge podge of what's on my mind lately.  Pour yourself a drink and stay while wontcha...

Hey y’all!  I’m Mary, the girl behind the blog Eat Drink & Be Mary.  I get my kicks spending time with family, baking, teaching kinders, clogging & small gym wins.  I’m a warm weather loving girl stuck in the mountains, who blogs just about everything that pops into my head, but I can’t be the only one right? Today I'm so excited to share with you the ways I've found to keep track of my fitness goals are progress.

* I've never claimed to be a fitness guru, and probably never will.  I have been trained in dance and have some health & fitness knowledge.  I will only give you tips & advise based on my experiences for what works for me.  Keep in mind that you know what's best for your body, but I am always here for questions and advise.

 

I've come up with a couple tips & tricks I've learned from working out, buttttt even with this, I occasionally fall into a slump.  Don't we all?  And sometimes it's hard to come out of that slump, and way, way easier to remain on the couch and eat another bowl of popcorn.  Now that warm weather is here and bikini season is well on it's way I'm kicking my booty into high gear.  Who's with me?

I have several tactics on how to stay or get re-motivated.  Write down my goals and progress.  Workout with a friend/partner.  Log my water and calorie intake.  Keep a stash of fast & easy workouts for the days you just don't think you can make it to the gym.  And of course, create a inspirational Pinterest board. 

Follow Mary Bolster's board Be Fit, Be Happy. on Pinterest.

It helps me stay accountable when my goals, and progress are written down.  I keep track of this usually on my phone, because it works best for me, and I always have it with me.  But I know some of you are more "list/planner people," so for those of you here are some (mainly) free planners to track daily, monthly & more.

Monthly Tracker - Source

Monthly Planner -- Source

Health & Fitness Kit -- This one isn't free, unfortunately, but it's only $9.50 and has everything you could want and more to plan out your health and fitness journey, goals, etc.

As I mentioned above, I like to keep track of my goals & progress mainly on my phone.  Having an iPhone definitely has it's perks, in that I can find so many free apps to log everything I want to about working out and my fitness.  My favorites are: My Fitness Pal, Hydrate, Runtastic, Reminders.  Have any apps I should try out?  Let me know below :)

Cute, crafty & working out.  Do those three things even belong in the same sentence?  In most cases? No.  But in this case they do.  Some cute, & crafty options to display your weight loss.  I understand that you may not want to broadcast this to everyone that comes into your home, but keep it in your bathroom and when it's all said and done you'll have a "Pinterest Worthy" project you can tell your friends and family about.

URSoCrafty

Source

And what would a fitness post be without some inspirational quotes? ;)

 

All courtesy of Pinterest.

I hope will stop by my blog and say hey!  Leave your Pinterest motivation board link or any fitness advice you have for me.  I can't wait to meet you all :)

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Let's chat!

• What motivates you to continue to go to the gym? Do you have any tips for me?
• What apps should I be using for health & fitness?

Instant Gratification: #FeatureFriday Guest Post

Hi, I am Esther. I'm a runner who loves to lift weights and take on challenges that take me outside my comfort zone! I love taking body pump classes, running races, playing volleyball, trying new healthy recipes, and enjoying chocolate! I also enjoy reading, watching movies with my husband and traveling.

Source

It seems like everywhere you look these days there is some sort of advertisement to make things bigger (or smaller) and better. If you don't like something, fix it. But let's not work hard to make changes, let's find a way to fix it NOW! You want fast food? You can have it and while you are at it, why not super size it? Want to lose weight? Try this shake, pill, or surgery. Want to lose the wrinkles? Try this cream, or why not Botox. Want to look younger, thinner, and more beautiful? There seems to be an answer for everything.

Source

When it comes to health and fitness, I feel that it does not mix well with instant gratification. We can not expect to live in the fast food lane and get results even if we go to the gym. So often I hear people complain that they don't have time to make healthy food, and so over and over again they are going out for meals, and continuing to feel poorly with their health and about themselves.
No one said it would be EASY, but I can tell you that it is worth it. I am not saying that once in a while you really might not have time to make a healthy meal, but honestly, taking a few minutes to prepare healthy snacks and/or meals can be a lifesaver. I know what it is like to be busy. I don't need to fill you in on all that I do in a week, but know that if I didn't plan out and prep my meals, I could so easily fall into the rut of getting a quick meal! You are not alone in this society we live in of instant gratification! It takes hard work to fight against it and to succeed! 

I love reading inspirational stories of people who have worked HARD to get where they are! (Kristen was featured on my blog here!) I feel that those stories are the ones that people can relate to. The stories that send us to our feet as we cheer on the underdog! Those are the stories that show how hard work and determination can take you anywhere! The stories that show it takes TIME to make progress, and that the results don't happen overnight, but they are well worth it!

So what can we do to succeed with a healthy life in this society of instant gratification? How can we make changes that will last?

Here are a few ways that have helped me break out of the rut of seeking instant gratification:

Source

1. Accountability: Asking someone (friend, relative or gym buddy) or join a group. Knowing that there will be someone to ask about your progress can help motivate you to make positive choices. 

For me there are days when I really don't want to hit the gym after work. Then my phone will buzz with a text from one of my gym buddies checking in to make sure I will be there! It keeps me going and I know they are going to encourage me the same way I encourage them.

Source

2. Set goals: Set realistic long term goals and then short term goals to get you to your long term goals. And write down all your goals! Having a visual reminder is a great way to stay motivated.
If you desire to run a marathon, but have never run more than a 5k, you have to start building up your endurance to run races. Find a 10k, 15k, half marathon, and keep going! If your goal is to lose, say 20 lbs, start with 5 lbs, then 10, 15 and then you will get to your 20 lb goal.

Source

3. Rewards: Sometimes those little extrinsic rewards still give us that motivational push that we need. When I am working on a new goal, I will set small rewards for myself. I have heard that you should never use food/drink for a reward and I have to say that I agree. Your goal could be more consistency at the gym, so if you make it 3-4 times a week, an iTunes gift card could be your reward. Or a new pair of shoes, a pedicure, or a cute top. Larger rewards for the long term goals. Such as a massage, new outfit, new cooking gear, etc. Train yourself that long term satisfaction is much better than just seeking instant gratification!

source

4. Get professional help if needed: Sometimes you might need an extra push. Hiring a personal trainer, nutritionist, life or health coach, or taking a cooking class are just a few examples. There are so many professionals in the health and fitness field who are filled with wonderful ideas and knowledge to help you (and me) reach your goals and dreams!


Keep in mind that life happens. There will be days when you get off track, but let that be the exception, not the rule!

Have a happy and healthy day!

Connect with Esther!

Blog: {chocolaterunnergirl.wordpress.com}Facebook: {Chocolate Runner Girl}

Twitter: {@run_chocolate}
Instagram: {chocolaterunnergirl}

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Let's talk it out:

• What fitness-related activity has given you instant gratification?
• Tell me your goals! Either fitness related, work related, personal life, etc.!

Making Your Fitness Goals Happen: #FeatureFriday Guest Post

I am so excited to have the chance to guest blog for Kristen today. My name is Carson and I ramble over at RunningSouthern.com. I have been a runner for years; sometimes it’s a hot and heavy affair and sometimes it’s as cold as ice. I truly believe running is a journey and I love having the chance to share my ups and downs with the sport.

A little bit about me- I have a nursing background, but work away from the bedside in administration (my true love). I work a full time job, but also recently started working with a local school of nursing as an adjunct faculty member. I work two jobs because I love them both, so when the opportunity arose to do them, I jumped on it. I also have a smoking hot husband and 4 fur children. Working two jobs, spending time with my family, having a social life, and being a runner can be overwhelming at times. It is so easy to make excuses and allow your goals to fall by the wayside because life gets in the way.

I sometimes dream that one day I will have the opportunity to leave the world of nursing and live a life of leisure. And by life of leisure, I mean have unlimited money to travel, run, and eat all the time. Until that happens, my current state is a busy one where I try to juggle it all while giving 100% to what I do. It is a struggle, but one with many rewards.

Since I started running years ago, I have always said I wanted to run a full marathon. And it has never happened. I have several 5ks, 10ks, and half marathons on my record, but have never been able to commit to the full. I always had an excuse. I work 12-hour shifts, so I have blamed my long work hours. I was in graduate school for 2.5 years, so I blamed it on that. You name it, I used it as an excuse. My desire to do it has always been strong, but I was always waiting for the right timing.

The thing is, there will never be a perfect time for any incredibly difficult and time-consuming task. You just have to get in your head that it is going to happen. So after discussing with my husband (my biggest supporter), I picked out a marathon and a training plan, and decided to take the plunge and run my first marathon. It is a scary decision and I question it daily. I haven’t even started training yet and I am already worried about my ability to do it. But isn’t that what is great about running? It is so unpredictable and exhilarating that it just leaves you wanting more. I want more, and finally decided that to reach my goals, I just had to make them happen.

I am beyond an expert at running, but I strongly believe in learning from others. Here are a few tips on how to make your fitness goals happen:

Get your family on board. Usually big goals mean that they will be making sacrifices, too. Setting yourself up for success means involving all of those that are affected by said goals. My husband is my biggest supporter. Without his pep talks, tough love, and cheering spirit, my goals would go by the wayside.

Set goals that are realistic. I want to be successful when I run my first marathon. I don’t want to just do it, I want to do it right. I want to complete it in a time that I am proud of, be as prepared as I can be, and make sure that I have adequate time to train. However, I know better than to set outrageous goal times, a too short training plan, with poor fuel planning. Something that requires so much sacrifice deserves to be done the right way. Not doing so will lead to possible injury and loads of regret.

Be prepared to give 100%. The timing will never be perfect. That is a fact. However, sometimes the timing is better than others. I would never plan to run a big race in the middle of a big life event, like a huge move, having a child, or major job change. Big goals sometimes have sacrifices, and you have to be willing to sacrifice in certain areas to give these goals your all.

When it comes down to it, we tend to set goals for things we are passionate about. If you truly have a passion for something, you will find a way to make it happen. Just remember not to let the goal consume you; we do these things because we love them! The moment we stop is the moment that we need to re-evaluate.

Thank you so much Kristen for allowing me to share my rambles!


Connect with Carson!
Blog: http://runningsouthern.com
Twitter: https://twitter.com/runningsouthern
Facebook: https://www.facebook.com/RunningSouthern
Instagram: http://instagram.com/runningsouthern
Google+: https://plus.google.com/u/0/115989974562047562895

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Let's chat!
How often do you set goals for yourself?
What is the scariest thing you have ever done?

Vegan Grilled Cheese with Caramelized Onions: #FeatureFriday Guest Post

You're in for a delicious post with Leigh's Vegan Grilled Cheese! Here's a little about Leigh:

Leigh A. Hall is crazy-mad about Bikram yoga which she has been practicing for over three years. She has competed in two regional asana competitions and places last both times, but for some reason she keeps doing it. 

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I love grilled cheese sandwiches, but when I decided to follow a primarily vegan diet I thought I had to give them up. I tried, at first, to find a substitute cheese that would work. I tried numerous vegan cheeses, some I bought in local stores and others I ordered online, but I was never truly satisfied with them. Eventually I gave up on the idea.

However, when I saw this recipe for vegan grilled cheese with caramelized onions, my excitement was renewed. It looked delicious and simple to make. However, I was nervous about the first hurdle I had to cross which was making the cashew cheese sauce. I tried making a nut-based cheese once, and it was an utter fail. But I decided it was worth one more shot.

Making the Sauce
The first thing I had to do was get my butt down to Whole Foods and buy raw cashews. Whole Foods lets you buy these straight from the canister so you can get as much as you need. I knew cashews would be expensive, but I was disheartened to see they were $13.99 a pound (and I needed half a pound). So there I was, spending 8.00 or so on cashews and worrying it was going to turn into an epic, expensive fail. But I proceeded on. You can also get your nutritional yeast at Whole Foods, and it’s not that expensive.

The cashews have to soak overnight. That was the easy part. 

The next morning I got up and was excited to see how this would work. I dumped all the ingredients in the blender and got ready for action!

Ok…turns out I needed to give things a bit of help. The cashews blended and everything else just sat on top. So I gave everything a stir, blended some more, and repeated the process until it was all done.

I noticed that my sauce was not turning orange like the picture in the recipe, but that didn’t deter me. Then I tasted it and thought…..

Ewwww…..this is not that great. I immediately felt frustrated.

But having spent about $15.00 on cashews, nutritional yeast, and bread, I was determined to work at this sauce a bit more. If you make this recipe as is, and find out you don’t much care for it, try the following:

1. Up the chili and onion powder. I just kept adding and blending an extra ½ teaspoon at a time (I put in 2½ tablespoons of each at the end).

2. Don’t forget the salt. I just dumped in a little bit at the time and kept adjusting until I liked it.

3. Add pepper! I dumped some in twice. Yes, dumping is an official measurement.

When all was said and done – DIVINE!

On To the Sandwich
The first step in the sandwich is to caramelize the onions. I used about ¼ of a yellow onion, and it worked out to be plenty. This took about 10 minutes to do, but of course you’ll do it to whatever consistency you want.

While you are waiting on your onions, here are some things you can do:

1. Bust out the cheese sauce. Realize it is even more delicious after sitting in the fridge.

2. Find a small piece of bread, spread some sauce on it, and snack!

3. Repeat step #2. Realize you are using bread as an appetizer for a sandwich. Rationalize this by simply choosing not to care.

4. Make your sandwich. Put the spread on both pieces. Eat some more spread out of the container. It’s your container. Dip your finger in it if you want. Think about all the things you can dip in this sauce.

5. Smack on some spinach. I ended up buying baby spinach in a container from the store as opposed to a fresh bunch. If you have a case of the kitchen lazies (like me), this is an excellent choice. Just pull the stems off and toss the pieces on the sandwich. No need to chop anything up to make it fit. Put on as much as you want.

6. Add the onions. They are done now.

7. Cook the sandwich in olive oil or a vegan butter of your choice. I used Earth Balance.

A Few Notes
On the surface, this seemed like an expensive lunch to me, but in reality the whole thing cost me around $20.00, and it will last for the week. The cashew sauce makes a lot. The recipe says it makes two cups, and I thought that sounded small, but it really isn’t. It also is supposed to hold for weeks. You could cut the sauce recipe in half and save a bit of money on the cashews if you want, but if you love this sauce like I do you will wish you had made two cups.

The sauce is good on just about anything you would put cheese on. I have used it on tortillas and to dunk pita chips in (I ran out of hummus). I could see this working for a nacho dish if you heated the sauce up just a tad.

If you are new to the idea of eating vegan – or the idea of vegan cheese – this dish may sound a bit strange, but I assure you it is simple to make and easy to love. I have taste-tested it on some hard core I will never be vegan! People and they are 100% in love with it.

Connect with Leigh!
Facebook: https://www.facebook.com/MyBikramYogaLife
Twitter: https://twitter.com/LeighAHall
Pinterest: http://www.pinterest.com/leighahall/

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Let's chat!

• Share one of your favorite recipes!
• Could you live the vegan lifestyle?