post-workout snacks

I realized it has been a while since I had done a post related to health/fitness, so I want to write about some good snacks to eat post-workout! Depending on the amount of calories burned, different things will be good for your body. Yesterday I taught a Zumba class and had a 2.5 hour dance team practice with a workout - according to My Fitness Pal app, I burned over 1,200 calories! That day I burned a LOT more than a usual workout day, but when I got home, I needed to replenish my muscle tissues and glycogen stores!

Here are a few post-workout snack ideas (note: I'm not a professional; I just enjoy learning tidbits about health from class, magazines, online, etc.) From what I've read and heard, the key is having food that contains carbohydrates and protein.

Water

Water isn't food, but some H2O is especially important after a sweat session to remain hydrated. To me, there's nothing better than an ice-cold glass of water after a long run.

Chocolate Milk

One of the Gold's Gym trainers told me that chocolate milk has the best ratio of carbs to protein to repair your body. If you're working out at a high intensity for 60 minutes or longer, chocolate milk is your friend. AND an excuse to have chocolate!

Whole Grains

My nutrition professor said that if you're going to eat starchy carbs (like whole grain bread or pasta) that the best time to do so is between 45 minutes and two hours post-workout. That is when your body will really take advantage of the nutrients and use it to its benefit. A slice of whole grain toast (my favorite brand is Dave's Killer Bread) with an egg or spread with natural peanut butter is one of my go-to snacks.

Protein Smoothie

Many gyms or smoothie bars often have deceivingly unhealthy smoothies that are loaded with sugar, artificial fruit, and excess protein and carbohydrates. By blending your own at home, you know exactly what you're putting into your body! Check this post for my protein smoothie recipe.

Fruits and vegetables are always another smart choice for low-calorie carbs, and adding hummus or natural peanut butter is a healthy way to make a snack with both carbs and protein. -- And YES, fruits and veggies are carbohydrates too! Carbs ARE good for you! (Well, natural fruits, veggies, and whole grains...)

Eating the right food is crucial after a workout, but more importantly, a healthy lifestyle! Let me know what other healthy snacks you like to eat!

xo-ally

youtube exercise videos

About a week ago, a friend and I decided to exercise in our apartment instead of going to the gym or running outside - mostly because it was raining! (Icky.) We did a whole Zumba "class" (one-on-one private lesson! haha) and then looked on YouTube to find more ways to exercise at home. How did we not think of this before?! This is amazing! So many fit, inspiring people upload some great workouts online that range from a few minutes to an hour. And it's all free!

Two of my favorite workouts on YouTube thus far are ones from Blogilates or The Butt Bible. They're great!

Here are a few great ones from Blogilates [click the links above since the video shows up small on this post]:

What Makes You Bootyful Butt Challenge

This is a short video, to What Makes You Beautiful by One Direction!! The song itself is so catchy and it's fun to work out to it! Because it's only a couple of minutes, it's nice to squeeze in if I get really busy.

Call Me Maybe Mighty Squat Challenge

I've been trying to tone up my legs lately, and this one is great for that!

Bikini Blaster 3: Abs

This ab workout is AWESOME. It uses paper plates similar to those disc-things, so it's easy to do at home! I was sore the next day after this one.

A few great Butt Bible workouts:

Butt Bible Lower 1

This is the one my friend first showed to me. It's awesome! I felt the burn, and it is great for your butt AND quads and hamstrings.

Butt Bible Lower 2

This one adds weight resistance. The girl is very motivating - different than the girl from Blogilates - she says things like "enjoy that cramping muscle feeling" and "what are you going to eat for dinner? Not a cheeseburger!" It makes me laugh and keeps me going.

Butt Bible Upper 1

This workout uses weights for part of it and works arms, back, and core. The crunches and back exercises were some of my favorites.

Have you tried any of these? If you know of any other great workouts to try, let me know! I'm always looking to try something new. :)

xo

nine simple ways to exercise for free

With the costs of gym fees, fitness classes, and club memberships, exercising can get expensive. Purchasing new equipment, shoes, and clothes for the type of exercise can add up too! During the school year, our gym membership is built into our tuition, and I take fitness classes on campus for 1-credit so they are built into my schedule. Now that rock climbing, Zumba, and Dance Team are over for the year, I need to find other ways to exercise! Luckily the campus gym membership is super inexpensive during the summer, but there are plenty of ways to exercise for free (or really cheap!)

1. Run, jog, or walk outside

Try running on sidewalks, on trails, or at a park. Walking your dog counts too!

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2. Lift weights - or "weights" - at home

Sports stores, Target, Wal-Mart, and many other places sell free weights that are usually inexpensive. Invest in one or two different sets of weight and use them to do what you'd normally do at the gym at home. Or, find other "weights" around the house, like soup cans or heavy books! Also, other small equipment like a jump rope or a resistance band don't take up much room and are very portable.

3. Use your own body weight for strength exercises

Basic calisthenics like crunches, push-ups, tricep dips, squats, and planks are just a few different exercises you can use with just your body weight. Make sure to do a variety to get the best results!

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4. Fun, outdoor recreational activities

A few ideas...

-frisbee

-capture the flag

-soccer/football

-running around with kids (great if you're babysitting)

5. Swimming in a nearby lake or pool

Cool off in the water and get some exercise while doing it! Swimming burns the same amount of calories in the same amount of time as running, but works different muscles. This is a great way to cross-train if you're running or jogging often. Just make sure that wherever you swim, it is safe!

6. Walk or bike to work

Especially if it's a nice day, walking or biking instead of driving will be refreshing. It also saves gas, money, and helps the environment.

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7. Dance in your room

Even before I got my Zumba instructor license, I would do Zumba at home! There are Zumba Fitness video games, but I just like to do it without a game. I either memorize the dances to the songs I am teaching or the ones I have taken and do them, or learn one from YouTube. Last week, I did Zumba in my living room with a friend! So much fun.

8. Watch exercise videos online

Speaking of watching videos online, YouTube is a great place to find exercise tutorials. There are SO many videos and channels that it would take its own post to list them all. (Maybe this will be another post soon? Haha stay tuned!)

9. Search online for "free ____ class in _____"

Fill in the blanks with your desired class and then city and see if there are any free classes in your area! Try a new class from a different place every time to save a bunch of money while trying new things.

There you go! Nine simple ways to exercise for free (or almost free!) These are especially great for summer because of the nice weather. If you have any more ways to exercise that you'd like to add, feel free to add yours below!

xo

active wear

I thought I'd switch up my usual outfit post today from "regular" clothes to gym clothes! I go to the gym often, whether it is for dance team, zumba, rock climbing, running, etc. Many times I have to change quickly before/after class - or just wear my gym clothes to class - so I thought I'd show an example of what I'd wear on one of those days.

Shirt: Victoria's Secret PINK Leggings: Lulu Lemon Shoes: Asics Water bottle: Nalgene

I love these Lulu Lemon leggings. They are great for moving and sweating, but also can be worn with regular clothes as well! Basic black matches everything, and since the material is somewhat thick, they are warmer than most cotton leggings in the winter.

This top is so comfortable - I have it in two colors! It's great for lounging around or warming up at the gym. It doesn't necessarily look like a "gym t-shirt" so I can "get away with it" in class. After warming up, I can take it off to just wear a tank.

As for the sneaks, I've been Asics fan for years. They are great for running long distances and last a good amount of time. Plus the pink is a nice color, too. :) I always keep a hair tie on my wrist if I'm going to the gym so I can put my hair up, and bring a water bottle to stay hydrated.

What do you wear to the gym? What are your favorite brands of active wear?

PS - In the process of creating a shopping guide for active wear - check back for it later this week!

xo

Post-Run Meal

This morning I woke up and went right for a run. I only did a few miles because I had to get back and shower/eat/pack before leaving for the retreat! I had an apple, a stalk of celery, a slice of cheese, and some Wheat Thins, with a small glass of chocolate milk (because it is the best ratio of carbs to protein after a workout!) So far it has been a good meal to fuel me through the day.

xo