Sit Ups No More

It's no secret that sit ups have been a no-no for quite some time. Traditional crunches put a strain on your back, and actually work the abs in ways that they are not mean to function. The key to strong abs is not just to target them, but also work other parts of the body. Working just on abs can make you look great from the front, sure, however from the side it almost looks as if the stomach is extended.

To balance an ab workout, try and do some exercises that also target the abs. Since abs are literally the core of your body, it shouldn't be too difficult to find ways to incorporate them into your other workouts. For starting, try the pushup. This does not strain your back in a damaging way, and it works your core like no other. Check out here on how to correctly do a push up. Doing them in correct formation is important because or else, you could damage discs in your back.

You use your core even when you don't think you are, such as in running, wall sits, lunges, etc. Most exercises seem easier if you keep your core tight, which is working out your abs at the same time. I have a lot of friends who think doing 100 crunches in a row is going to get them beach ready quicker. However, the ugly truth is that they're only hurting themselves. There are no shortcuts when it comes to getting fit. There is only one way, and that is to stick it out and work hard, giving 100% for every workout. All elements are needed, included sleeping, eating and drinking right. It may seem tough, but work each part of your body equally and fairly, and you'll be beach ready in a few months. Just be patient, and it will all pay off in the end. Your body will thank you, I promise.

I was never a big fan of protein shakes or "muscle milk", and quite honestly, I probably wasn't getting enough protein to begin with. However, I've recently learned that protein is especially necessary when doing cardio and strength workouts because muscles need a sufficient amount of protein to grow.

Now, I'm sure the guys reading this have no problem gulping down a protein shake because the ultimate goal is to look bulked up and have large muscles. However, as a girl, I'm not completely comfortable with drinking a shake to help my muscles get larger. In fact, I don't want them to look large, but rather just toned.

For all of you girls with the same concern as me, there is an answer! These shakes are perfect for women who want to gain muscle, but not in that Jersey Shore bulk up way. I've had these shakes a few times, and they honestly do not taste all that bad. I've also had the Special K protein shakes after a work out, and I noticed I was becoming a little more toned within a few weeks. It's not that these shakes are making you have muscles and you don't have to work out, but rather are helping the muscles grow that you are giving attention to.

While drinking protein shakes will definitely benefit your workout, do not over-drink just because you want large muscles. Limit yourself to one per day, and drink them right after a workout for the best affects. Too much of a good thing can be a bad thing! 

Jumping Rope isn't Just for Recess

I know many of your probably haven't jumped rope since elementary school at recess, however, it's an extremely beneficial workout. WARNING: Do this workout when your roommate is OUT of the room for 15 minutes.

All you'll need for this workout is
- bare feet/sneackers (no socks...too slippery)
-15 minutes of pump up music-- about 5 songs (optional)
-your basic jump rope

Start with just your standard jump, just swing the rope and jump with both feet as it come to the ground.  Do this for 2 minutes, and then rest for 1 minute. Complete this 5 times 

If you're really up for a challenge, you can do the "High Step". This is basically just an alternate foot jump where you jump with both feet, but just land on one foot with the other foot in a high step (as pictured). You just keep alternating feet just like this. 

Jumping rope is not only great for your heart, but it burns a lot of calories in a healthy way! You burn as much calories running an 8 minute mile as you do jumping rope. This is a great warmup that can substitute running, especially if you don't have the space to run at that moment! Remember to hydrate, as you'll definitely sweat a lot during the workout. Also, if you're running short of breath, it's OKAY to take a break. Keeping a steading breathing pattern throughout the ENTIRE workout is crucial. It sounds silly, but some people, myself included, forget to breathe while working out. 

Eat Right, Feel Right!

It's not all just about working out right, your body also needs to be fed correctly! It's counterproductive to complete a hard workout session to just go to the dining hall and stuff your face with chicken nuggets or pizza. Instead, follow these simple healthy recipes that are great to eat when your metabolism is high right after a work out.

 

Graham Crackers, Nutella and bananas! Such a perfect, yet simple snack. It's healthy too! The hazel nut spread is very healthy, and I've heard it tastes delicious (I, unfortunately, have a nut allergy). To be extra health-cautious, you can get low fat graham crackers! This definitely beats having greasy pizza or anything else from the dining hall. 

These bagel flats taste great with ricotta cheese and chopped up strawberries! I know what you're thinking, "bagels aren't healthy!". While this may not be a complete false statement, these bagel flats are only 100 calories! Spread a healthy cheese on top with some fresh fruits, and you're looking at a healthy snack that may just become your new favorite breakfast food. Say goodbye to the Captain Crunch! 

Eating dried pineapples (or any dried fruit for that matter) and pistachios is a great source of antioxidants! You can also try mixing raisons and peanuts as well as dried apricots and almonds. Dry fruit is super easy to store in your dorm since they come packaged in small containers or tight bags!

These are just a few of some of my friends and my favorite post-workout snacks. Eating healthy after a workout is extremely important, and it makes you feel productive and good about yourself! Remember, stay fit, stay active and stay healthy! 

ABS-solutely

The hardest part of your body is tone is your abs, at least it is for me. No matter how healthy I eat or how hard I train, sometimes, it's just really hard to shape abs. Luckily, I've come across some exercises that I have found to be quite helpful. Not only do abs look nice, but they're probably the most important part of the body to work. You see, you use your abs with every other activity; it's literally your core. Everything else stems from that. You'll find that if you have a strong core, all over exercises will become significantly easier.

This routine is a tough one, I won't argue that. However, I did this routine every other day, and within 2 weeks I already saw a MAJOR difference. It's a great go-to for all of you getting ready for bathing suit season, and it'll be great for you freshman who will be desperately seeking ways to avoid the "freshman 15" this upcoming fall.

I know when I was doing this workout, I was so focused on completing my reps (amount of time I do the exercise in one set), that I forgot to breathe. This is just a reminder that you need to concentrate on breathing just as must as you focus on the exercise. You'll be able to complete the the exercise successfully with more ease if you breathe throughout the entire thing. It seems like such an easy concept but watch, you'll catch yourself not breathing from time to time!

Comment below on how this routine worked out for you! Remember, stay fit, stay healthy and stay active!

Stay Clean :)

If you completed that last circuit, you probably sweated a ton (ew). While that may not seem all that great to you, it means you did the workout correctly! While working out, your face is going to sweat and clog your pores. It's important to clean your face after every workout to avoid breakouts. Now that you're getting in shape and looking great, the last thing that you want is clogged pores! 

I have a solution for that; a homemade face scrub. Boys, this is meant for you too! Breakouts are no more attractive on men than they are women. I use this scrub on myself once or twice a week, and it surprisingly helps! I make it right in my room and use it right when I get home from a workout. 

Place 1/2 coconut oil in a bowl, and mix it with 2 tablespoons of sugar and 1 tablespoon of lemon juice.  Mix this all together and apply to a wet face. Leave on for a couple of minutes, and then wash off with a warm wash cloth. Once done, just splash some cool water on your face to close up the pores. 

It sounds silly, but it really leaves my skin feeling nice and smooth and looking healthy. You can store the rest of the scrub in a jar and keep is sealed to use for later. I just leave mine in the bathroom to be honest. 

Another way to keep your skin looking healthy is by hydrating. Now that you're working out and sweating, your body is losing a lot of water. Make sure to drink even more than 8 cups of water a day! You'll thank yourself later for it. 

Basic Circuit

Now that we've mastered...well, become familiar with stretching, it's time to introduce a basic circuit. Circuits are a great workout because they get the blood flowing and strengthen endurance. The big bonus for me is that with circuits, you lose body fat without also losing muscle, and who doesn't want that!? They're great for beginners, but once you become accustomed to working out and build some strength up, they're more of a warmup.

Remember, don't get discouraged! Try and follow this circuit as closely as possible, but if you feel overworked and out of your element, listen to your body and STOP!. The ever cliche saying "No pain, go gain" is not mean for beginners. It's okay to push yourself a little, but nobody knows your body better than you do, so listen to it :). Also, remember to BREATHE!

Some important lingo that will get you sounding like a pro in no time.
-Reps basically means the amount of times you complete an exercise in one set. If you did one set of 20 reps of sit ups, that just means you did 20 sit ups for one set. If you did 20 reps for 2 sets, you would complete 20 sit ups, rest, and then complete 20 more.

Here is one of my favorite beginners circuits.  Try and stay to the rest times they suggest, as this is how you will get the most results. Let's face it, you're not doing this for a relaxing sunday afternoon, so make it worth it! Remember, stay fit, stay healthy and stay active!

Hydrate. Hydrate. Hydrate. Did I mention you should hydrate?