Thursday, April 20, 2017

Cardio Counts

I know the topic of cardio is something that a lot of you dread. I myself dread it some days. BUT, to give it some serious credit and recognition, it helped me get to where I am today. Cardio counts and for a lot. No, I did not run five miles 7 days a week to lose weight. LOL, trust me on that. Most of the time I walked, yes walked! Just one teeny little detail... I put it at a high incline. Don’t let this stop you from reading because it gets good... When I first started doing incline walking I started at a 15 incline, walking at 3 mph, for 45 minutes. I know this sounds like a lot of work, dreadful, too hard, too much, too boring, but I am here to tell you that it is totally doable. First, you may say you “get too bored walking for that long". I hear ya, it can be very boring. But, a way to counteract this is to get your fav netflix show on your iPhone and walk on my friend. This helped me stay walking for all that time and actually made it go way faster. I usually hold on top of the machine or luckily, the new machines at my gym now have handles on the side. To challenge myself more, I would let go every so often and try to walk without holding on. Let me just say, incline walking burns sooo many cals that you won’t believe the number on the machine. It’s awesomeness. If you don't think you can walk at a 15 incline then shoot for 10 or even 8. Any level of incline will help burn more calories than walking flat. The more you do this the less of a challenge it becomes because your body builds up to it and needs something more. Now I try to run 10 minutes, walk at an incline for another 10 minutes, and then run for another 10 minutes. I switch it up time to time to make it different and not so monotonous. Most importantly, I do it to challenge myself and focus on my fitness gain. Bottom line, cardio is the beez neez, the GOAT, when it comes to burning calories and burning fat. Just weight lifting and no cardio won't help you get that flat belly... it's clean eating and cardio that will do it every time. So next time you're at the gym, don't forget about the treadmill! It needs some love too!
Happy Friday Jr. peeps!!!

Monday, April 10, 2017

Detox Smoothie

Soooo today is Monday and I was most definitely feeling the weekend this morning. For my mid afternoon snack today I decided to make a smoothie. There is something about a smoothie that just makes you feel healthy when it's much needed. It also gets me in the mood for summer which is just right around the corner. YAY! I am so ready for lake days where I'm soaking up the rays with family and friends, sunnies on and feeling like I have no cares in the world. Some might say, minus the bikini part. I definitely hear ya on that one. We have all been there and some days I still feel blah but that's just our minds picking out our flaws. Everyone has flaws including the skinniest fittest girl at the pool or the most jacked guy at the gym. Embrace your flaws because you will always have them (easier said than done I know) but also let it be motivation to try and get that flat stomach, thigh gap, toned arms or whatever it may be that you've been wanting! I've talked about it before but there are a few antioxidants that I SWEAR by and try to eat/drink every single day... blueberries & green tea. These two powerful antioxidants will help burn away annoying belly fat if you use them religiously! Luckily, I found a smoothie on Pinterest that incorporated both. I changed up the recipe but it's sooo tasty! It has a total of 230 calories which is not bad at all and will help you reach your 6 meal a day goal. Plus it's super healthy! I would most definitely recommend giving it a try.

1 cup frozen blueberries 
1 green tea bag 
1/2 cup almond milk or skim milk
1/2 banana 
1 Tbsp honey 

Drop it in the blender and viola


Have a great week y'all!

Much love,
Ashton