• Health

    Four Fitness Challenges for July

    Happy 4th of July to all of you!  I hope by the time you are reading this, you have enjoyed a great day with your family and friends celebrating this beautiful holiday.  I wanted to share Four Fitness Challenges for you and ME to try to conquer for the remainder of this month.

    1. Stretch before every single workout this month.  Yes, even before doing cardio.
    2. Incorporate Jumping rope into your routine, whether that is at your own house or at the gym, get that heart rate up.
    3. Do a form of cardio 2-4 times a week….. consistently.
    4. Last but not least, do a minimum of 3 workouts every single week.  The more the merrier.

    Good Luck, and Happy Fourth of July! 

    XoXo,

    Kayla

  • Health,  Lifestyle

    Look Good~Feel Good x Ellie Activewear

    When you look good, you feel good! It is finally May 1st (this year has really flown by hasn’t it?) It is time to make those summer resolutions and start working hard on your fitness goals. It’s so much easier, when you love your workout attire, to love your workout.

    Lately I have been absolutely loving the Ellie Activewear line for my summer body workout regimen. From gym floors to pavement, I can lunge, sweat and stretch my way through my fitness routine.

    I love the detailing in the pants, they even have POCKETS! Which is always super amazing to hold your phone while using your hands to workout. I am a huge fan of pockets and can’t rave enough about how comfortable these are!

    Last but not least, a good sports bra is hard to come by, and Ellie Activewear has mastered the cute and reliable sports bra! I love the way they fit, they have padding and are just a total confidence booster. Safe to say, I will be caught wearing my Ellie Activewear on repeat!

    Ellie Activewear launches 3 new sets each month, with free shipping and no commitment.

    Be sure to check them out, I am so excited I will Be receiving my May Box tomorrow ☺️

    Wishing everyone a wonderful May!

    Xoxo Kayla

  • Health,  Lifestyle

    Warming up and WM Nutrition

    Warming up is something that I have not always done before my workouts. Recently I have incorporated a variety of warmups that I swear by and want to share with you.

    Why is warming up important? Warming up prepares your body for the workout you are about to endure by increasing your heart rate and blood circulation to your muscles. Stretching your muscles before your workout out can also prevent injuries.

    Is there anything more my warmups can do besides preventing injuries? Yes, in fact it increases your overall performance during your workout. A warmup has both physical and mental benefits. Deep breathing, along with muscle contraction allows your body to work more efficiently.

    How long should I warmup? I personally warm up for 10 minutes, but 10-20 is a great range!

    Warming up is great but should I cool down? Yes, I do a 5-8 min cool down whether its inclined treadmill walking or stretching! The goal is to get my heart rate below 120 Post high intensity workout. Cool down is so critical to your overall health after a workout. If you neglect to cool down, you can experience light headedness, fatigue etc. (Been there, done that, not fun!)

    How intense should my warm ups be? Warm ups should not be painful, they are there to support your workout, focus on pain free warm ups by backing off at the first sign of discomfort.

    In addition to warming up and cooling down I have been using protein powder and Pre-Workout from WM Nutrition 🙌🏻

    My favorite flavor is Cookies & cream, I use it for a simple protein shake or pour it into my smoothie for extra protein. (Delish!)

    WM Nutrition was so kind and gave you all 50% off your purchase with my code “kayla50“. Be sure to use it at checkout and give them a try! You’ll thank me later.

    Wishing you all injury free workouts!

  • Health

    How To: Be Organized and Balance a Busy Schedule

    Have you ever met that person who has it “all together” and seems like they are juggling their crazy, full-scheduled life so effortlessly.  I have a few tips that have helped me tackle not only my 2018 Organizational goals, but lifestyle changes to stay more organized. Some of you may know me personally, and others may not, but I have a very busy schedule.  I tend to say “yes” to everyone and everything. (Something I am working on).  I am a Manager Full time (40+ hours a week), while juggling four classes  (Full Time Student) at a University which I take at night, while planning my dream wedding (February 2019), keeping a workout schedule, and part-time blogger. I am not telling you this to “brag” or flaunt all that I am accomplishing, just to give you insight to where my tips come from and how they have truly helped me get through the busiest time of my life.

    So let me get down to business, how can you be organized and balance YOUR busy schedule?

    Start by doing the most important things first

    Not everything in your life is equally important or beneficial to you.  Something that helps me, is when I learn to prioritize my life and get the most important things done first.  When you take time to accomplish these things, you suddenly have room on your schedule for other opportunities or relaxation.

    Write things down

    I have avoided this for years, and this is something that I have stuck to since January 1st, write it down.  I have a very good memory as I am sure some of you do, and when I choose to rely on myself to remember things without writing them down, things eventually slip through the cracks. I have this little planner with note space in it, that I carry everywhere with me –my office, school, home, the car– it allows me to write everything down in the moment and accomplish my tasks.

    Get up early

    I am the type of person that wakes up very early every day of my life.  I know most people take advantage of their off days to sleep in, relax and just not wake up before the sun.  The thing is, when you wake up around the same time every day, you are training your body and your body will adjust.  You will not feel tired and fatigued once your body is on a consistent schedule.  When I get up early, I get things done, I start by getting 8 oz of water, gathering my thoughts for the day, making my bed etc.  By the time you “wake up” you have already accomplished so much. (Yes, making your bed every day is an accomplishment).

    Do not procrastinate

    Do not get stuck in the mindset that there is “always tomorrow”.  I think the more you do today, the better your tomorrow will be.  Pushing things off for tomorrow or a later date can create anxiety or unnecessary stress in your life. If you read my 18 Things You Need in 2018 blog post, I mentioned the two-minute rule.  If the task at hand can be completed in two minutes or less, do it immediately.

    Take care of your body

    Taking care of yourself it so important.  Getting a good nights sleep, working out, drinking plenty of water and maintaining a healthy diet.   I personally prep some of my meals when I know I will not have the time, to avoid eating out.  There is also a very cool feature on the iPhone that allows you to “set a bedtime”.  This acts as a reminder to ensure you get a good nights sleep.

    Leave time for you

    Make sure that you leave time in your schedule to sit down and read a book, enjoy a cup of coffee or even get a pedicure.  For me, I get a pedicure every two weeks and that is my “me” time.  Other times I will catch up on a favorite show, cook something new, take a Pilates class etc.  Whatever makes YOU happy, do that.

     

    We are ten days into the New Year, you still have time to adjust, get organized, relax and enjoy your life.  Remember to not put too many things on your plate.  My hair dresser once told me “You are always SO busy.  You should start to say “No” to somethings, so you can say “Yes” to the important things”- So thanks Karen! You rock.

    Wishing you an amazing Wednesday!

     

     

  • Health

    Busy Schedules and Balancing Health

    Today’s blog post is for all those “Busy Bee’s” out there who are struggling with balancing the daily routines and taking care of your body.  I am going to share my latest tips on how to balance the busiest of schedules, and balance your overall health.

    Take it from me, a 20 something working a 40+ hour work week in management, going to college at night (full-time business major) and pursuing this fun hobby of blogging.  On top of all that I have to make time for my family, friends, working out, and my meals.  Something that I have been drinking for the past few weeks is Soylent, and is my go to meal in a bottle. (I’ll share more below)

    Busy Bee Tips:

    1. Have a calendar: Use google calendar, the calendar on your iPhone, a paper version, or even a mobile.  Something that is practical and you will look at every day.  Personally I use the calendar on my iPhone and it syncs with my outlook, I prefer this over the paper version because I do not go anywhere without my precious phone.
    2. This is the follow-up to #1, actually use the calendar. Make sure you put all those “silly” and small appointments on there, because after a while they start to add up and you can easily double book yourself.
    3. Take ten minutes at the end of every day and go through everything that happened.  Chances are something has slipped through the cracks and you will remember it by reflecting on it.
    4. Fit workouts into your schedule.  Sure you may not be able to work out 7 days a week, but fit some sort of physical activity in your schedule.  There are times that I can not go to the gym before or after work/school, so during my lunch break I will go outside and take a 15 minute walk.  Yes, even small amounts of physical activity is better than no physical activity.
    5. Make sure you are staying hydrated, with WATER.  I have told myself all the excuses in the world to why I did not drink enough water in the day. “It has no flavor”, “I consumed other non-caffeinated liquids, I’ll be fine”… water is so good for you and so important. Just drink it.
    6. Plan your meals out by the week.  When in doubt Drink Soylent.

    What is Soylent?

    Soylent is a nutritionally complete, ready-to-drink meal in a bottle.  I keep four different flavors at work and home, and grab a bottle when I know I just do not have enough time to eat a full meal.  I cannot afford to skip meals, feel hungry or fatigued with all of my commitments, that is why I truly rely on Soylent for my busy schedule. Soylent is convenient, tastes amazing (my favorite flavor is Cacao), nutritious and filling.

    Soylent is the superhero you need during your long week.  Do not miss a meal, instead grab a bottle with the complete blend of nutrition your body needs thrive!

    Where can you get yours?

    You can order by the case on Amazon or Soylent.com

    Thank you Soylent for Sponsoring this post. 

  • Health

    Current Favorite Full Body Toning Workouts and Pre-workout Details!

    Hello Everyone and Happy Tuesday!

    I hope everyone had an amazing Monday, and is off to an amazing week.  Today I am going to share a few of my favorite toning workouts.  I have been focusing on toning my body (Arms, legs and abs) specifically and wanted to share what works best for me.  I wake up at 4:30 am (most week days) and hit the gym before starting my work day.  I need my workouts to be as effective as possible, and I hope this helps you!

    Arms:

    Let’s start with arms. I workout my arms twice a week and tone them on my full body toning day.  Specifically for toning, I personally find that lower weight and higher reps works wonders for definition in my arms. I am not trying to lose any weight off my arms, just tone the muscle I currently have.

    Toning for Arms Workout #1: Arm Circles with 3-5 pound dumbbells. While placing your feet shoulder width apart, extend your arms out to shoulder height. Make sure that you keep your shoulders down, move your arms in a circle backwards (repeat 20 time as one set.) Then switch directions and move arms in a circle forwards (repeat 20 times as one set.)  I will do 10 sets of this (forward and backward).

    Toning for Arms Workout #2: Bent over Dumbbell Rows.  I typically use 10 pound weights for this workout, and do 4 reps of 20. Tips for this workout would be making sure you control the weights as you bring them back down to the hanging position, be careful not to let your chest collapse in.

    Toning for Arms Workout #3:  Chest Fly Handoff: I make sure to use a lighter weight for this one, preferably 5 pounds.  You will need to lie on your back, bending your knees, arms raised above your chest, holding the dumbbell in one hand.  Keeping your elbows slightly bent, you want to make sure your arms are open to the sides (like hugging a big tree).  Raise your arms back to center, and hand the dumbbell off to the other hand.  Each pass will count as 1 rep (I do 30 reps 6 sets).

    Legs:

    Toning for Legs Workout #1: Lunges (no weight) Lunges are the best right?  I love leg toning, so feel free to change the reps to fit your workout.  I will do 50 lunges and 8 sets, you will thank me later.  This not only tones your legs, but your butt.

    Toning for Legs Workout #2: Squats (10 pounds), I know it does not sound like much but you are toning, this is not leg day.  I will do 20 squats and 8 sets of this as well.

    Toning for Legs Workout #3: Stair Climber.  I like to use the stair climber to get my cardio and tone up my thighs!  I usually do the Stair Climber for 15-20 mins on toning days, to get my heart rate up and tone those legs!

    Jump Rope, now that my heart rate is up I will proceed to do 500 jump ropes. (Is that how you say it? Let’s go with that… “jump ropes”)

    Then as a cool down I will plank (1 plank for 30 seconds, repeat 6 times)

    That is my current toning routine, let me know if you try any of these, or share your own toning workouts with me!

    So, just recently I started to use a pre-workout supplement from WM Nutrition I prefer to mix it in a few ounces of water in my blender bottle 15 minutes before I start my workout. I have noticed my increased energy levels (Working out at 5:30 am can make you a little tired).  I would say that I use this on mornings that I need the extra boost to have a good workouts, which is usually just Monday- Friday.

    Benefits to using WM Nutrition’s Pre- Workout:

    • Allows you to train to your full potiential
    • Better Focus
    • Reduce Muscle Fatigue
    • Support your metabolism

    I like the WM Nutrition Pre-workout, because it is made with women’s gym goals in mind and does not have a crazy amount of caffeine in it, as others out there on the market.  Knowing the ingredients that are in your supplements are so important, and I feel as though WM Nutrition focuses on using ingredients that benefit your body.

     

     


    You can purchase this pre-workout: HERE

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    WM Nutrition offers a variety of deliciously flavored (Strawberry Dacquiri, Coconut Lime, Citrus, and so many more) Weight management supplements. These products will aide in burning more calories, and have all natural supplements to fit your lifestyle.

    **Special Discount for my Blog Readers**

    Today WM Nutrition came out with two new flavors for their Pre-workouts.

    Flavors: Green Apple and Sour Strawberry

    Use Code “pre37” to purchase the pre-workout at a discount during their Pre-Sale.

    EVERYTHING else you can use code “wmn20” for 20% off site wide.

    Thank you WM Nutrition for Sponsoring this post 

  • Health

    7 Things To Do Before Bed 7 Days a Week

    Happy Tuesday Everyone! 

    Life can be so busy sometimes but sleep is so important for your body. In order to have a good day every day, I swear by these 7 things to do 7 days a week before bed! 

    1. Drink a full glass of water. 

    2. Do one activity for atleast 15 minutes to take your mind off your day before bed.  (Recap your day, read a book, pray, catch up on a show) 

    3. Put your phone on sleep mode, stay off your electronics prior to bed time. Electronics keep your brain awake and can disrupt your sleep. 

    4. Plan for the next day, set out your outfit, pack your lunch etc. 

    5.  Pick out one accomplishment from your day big or small. 

    6. Use a night cream, it is so important to keep your skin moisturized. 

    7. The most important… SET your alarm. 
    Doing these 7 things consistently is the recipe to a better week! 
    XO- 

    Kayla

  • Health

    Fitness Friday

    Happy Friday! Today’s post is all about Fitness. 

    Fitness is so important to your physical and mental health, by becoming more Fitness oriented you can live a healthier lifestyle. So here is a perfect workout for three very different lifestyles: The Traveler, The Busy-Bee and the Gym Member. 

    I will share my top workouts for upper body, abs and legs for each lifestyle. Here we go! 

    1. The Traveler ?

    Your setting is a little out of touch, so you will need to have a hotel room friendly workout. 

    Abs: 

    Bicycle crunches: 40 reps x 4 sets 

    Planks: 30 sec each x 8 reps 

    Straight Leg sit up and twists: 30 reps x 4 sets 

    Upper Body: 

    Push ups (yes the real ones, no cheating): 10 reps x 4 sets 

    Dips: Using the edge of a chair in your room or even the end of the bed- 35 reps x 4 sets 

    Legs: 

    Lunges (my favorite ☺️): 40 reps x 4 sets 

    Squats: 20 reps x 4 sets 

    1 minute wall sits: 1 minute each x 4 sets 

    Cardio Finish: 

    Jumping Jacks: 30 reps x 4 sets 

    Mountain climbers: 50 reps x 4 sets 

    Burpees: 15 reps x 4 sets 

    *these are all suggestions and depending on your health you may want to increase these intervals to meet your individual needs 

    The Busy Bee ? 

    Whether you are a full time student, full time in your career or a full time parent, you might not have time to make it to the gym on a daily basis. This workout is for you: 

    Cardio: 

    Jumping rope: 100 jumps x 4 sets 

    Suicides (50 ft area back and forth): 10 reps x 4 sets 

    Burpees: 15 reps x 4 sets 

    Jog in place: 1 min repeat 8 times 

    Abs: 

    Side planks: 5 each side repeat 4 times 

    Regular Crunches: 35 reps x 4 sets 

    6 inch killers: hold for 30 second x 4 sets 

    Upper Body: 

    Using weights of your choice*10lbs for me 

    Dumbbell curls: 20 each arms x 4 sets 

    Over head one arm triceps extension: 5-10lbs 10 reps each arm repeat 4 times 

    Push-ups: 15 reps x 3 sets 

    Legs:

    Wall sits: 1 min each repeat 6 times 

    Lunges: 40 reps x 4 sets 

    Squats: 20 reps X 4 sets 

    Glute kickbacks: 15 each leg repeat 4 times 

    Gym Member

    Abs: 


    Using the machine above, do a total of 200 crunches 

    Hanging leg raises: 20 reps x 4 sets 

    Planks: 5 each side repeat 4 times

    Upper Body 

    Dumbbell press- choose weight of your choice 10 reps x 4 sets 

    Side lateral raises: choose dumbbell weight of your choice- 10 each side repeat 4 times 

    Seated Cable row- choose weight of your choice-15 reps x 4 sets 

    Bicep curls: choose weight- 20 reps x 4 sets 

    Legs 

    Calf raises: 15 reps x 4 sets 

    Squat machine: choose weight of your choice, 15 reps x 4 sets 

    Lunges: 40 reps x 4 sets 

    Leg press: 15 reps x 4 sets 

    Cardio Finish

    Stair master for 25 minutes on high incline 

    Incline treadmill: 25 minutes 

    That’s all for Fitness Talk! I hope this makes you want  choose “crunch over brunch”. ??
    Have a wonderful weekend! 
    XO, 

    Kayla 

  • Health,  Recipes

    Overnight Oats

    I hope everyone is enjoying their Tuesday Evening! I definitely jumped on the Over-Night Oats Bandwagon tonight and decided to go for it. 

    Personally I have never tried over-night Oats, and despite the numerous Instaworthy photos of delicious Oats on the Internet, I haven’t thought to give it a try… until today! 

    So let’s get started! 

    I gathered two mason jars (for my Instagram picture of course) and the following Ingredients: 

    1. Raw Rolled Oats 

    2. Almond Milk 

    3. Greek Yogurt 

    4. Chia Seeds 

    5. Fresh Strawberries 

    6. Mini Chocolate Chips 

    Leave over night and enjoy in the A.M.  


    If anyone decides to give this a try tag me on my Instagram 

    Have a wonderful week! 

    XO, 

    Kayla