Tuesday and Thursday: 15 minutes of cardio + 15-25 minutes of upper body work.
Friday: 45 minute of Spin N’ Stretch (this is my own thing, that incorporates my spin bike and my yoga mat)
and three snacks of 200 calories
cutting cardio: when too much sweat is not sweet
Being the erstwhile cardio-queen that I am, I can completely understand why people absolutely love cardio. And, I am not going to sit here and say that isn’t a good form of physical activity, at all! But at the end of the day, I don’t think it is the most important for, by any means!
I guess it really all depends on your goals, but even in the even that you’re looking to lose weight, I think cardio should merely be something to further your toning regime. In my opinion, cardio is extremely harsh on the body. Don’t get my wrong, I love a good sprint or HIIT on my spin bike, but my cardio is usually broken up into small, intesne 5-20 minute blasts. If it is a mainly cardio day, I’ll warm up for five minutes, do a 20 minute HIIT routine, then cool down for 5 minutes. Alternatively, if I am doing Barre/Pilates or Yoga, I will often add 15 minutes of cardio into the circuit, just to keep my heart-rate elevated. That’s it, though. No long distance running. No two hours on the elliptical.
First of all, what is that really accomplishing? Unless you’re training for a marathon of some sort, long distance cardio has virtually no benefits if continued for longer then an hour (depending on your energy expenditure, this time could easily lessen). The more fuel your body burns, the more fuel your body requires. Therefore, after a certain amount of time running on the treadmill, while you’re thinking ‘I’m awesome’, your body is thinking ‘you’re nuts’. By the end you look down at your caloric burn, seeing a high number (which is probably incorrect) and get a feeling of accomplishment.
Then, you go eat a lot because you’re starving.
In my opinion, long distance cardio is best at a low intensity for about 45-60 minutes. If the idea of it didn’t bore me so much, I’d probably adhere to committing to doing this once a week, but eh, it’s not for me. Not to mention, who really here has the time to be at the gym that long? If you do, you might want to evaluate your life a little. Fitness is a great additive to any lifestyle (one I think more people should include in their own), but I don’t think it should ever become the main part of your life. For me, fitness is huge. But not that actual doing of it. Yes, I work out daily, but what I love more is the feeling after and the learning of new and inventive moves. And from there, sharing it with everyone I know! Teaching, inspiring and growing. Not just the part where I sweat.
In the event that you are looking to lose weight, I would suggest HIITs as well as longer distance cardio. Maybe twice a week do a HIIT routine lasting 20-3o minutes, then two times a week do a long distance cardio routine lasting 30-60 minutes. Pair this with ample stretches and toning exercises and you’re set. Oh, and of course – let’s not forget – a clean diet.
Abs be made in the kitchen, not the gym!
cutting carbs: when you can have you’re cake and eat it, too… kind of…
If you haven’t been living under a rock, you’ve probably heard of the healthy living phenomenon of the ‘low carb’ diet.
I’d like to go on record to say:
This, right here, is bullshit.
Excuse my french.
First of all, I will never condone the ‘cutting’ of any major macro-nutrient from one’s diet. Second of all, carbohydrates are the best form of energy out of the three! Carbohydrates – from fruits, vegetables, whole grains and pulses – give your body ample energy! So, if you’re looking to increase your cardiovascular activity, please don’t think for a moment that you’re allowed to cut out these bad boys! In all honesty, if you were to talk to a marathon runner, you’d probably find yourself shocked with how many carbs they eat. Why? Because they’re burning so much fuel in their work outs, that that need to refuel with – yes, that’s right – carb-y carbs!
What people don’t seem to comprehend is that fruits and vegetables are carbs. When people hear the word carb, I think they’re actually registering the word ‘cake’ or ‘cookie’. Carbs are not the enemy! What is? simple sugars, processed and refined carbs and even starches in high amounts.
This is where things get a little tricky.
While I don’t ever want you to cut carbs, I am a huge advocate of focusing on getting your carbs from certain foods, instead of others. If you were to read the Canada’s Food Guide, you’d see that you should be getting seven to 11 servings of grains a day. I think that is a load of crock, to be completely truthful. You can get the same nutrient value from fruits and vegetables. You just need to eat more of them and focus on vegetables with a lot of fiber! Broccoli, brussel sprouts, carrots, sweet potatoes, squashes, cauliflower… etc. They’re all starchier, but they’re full of vitamins and fiber. Not to mention your body is meant to process them, so during the digestive process your body knows exactly what to do! This is why eating refined foods – like cakes and chips and stuff – causes weight gain. Sometimes your body isn’t sure how to react to the fuel your giving it. So, instead of thinking too hard, it stores it as fat. It’s kind of like your body’s ‘when all else fails’ approach. Aside from produce, whole grains are a great way to get your carbs! I have committed to having four full grain servings (around 90-110 calories each) and four full fruit servings (60-80 calories each) and an unlimited supply of vegetables. Eat your greens!
This works for me, but it may not work for you. Remember when eating listen to your body and you’ll see great results.
That said, I also don’t condone refusing yourself treats. I am kind of a weird girl who doesn’t crave baked goods. If I want a bite, I’ll have a bite. But I don’t have much of a sweet tooth (okay, honey aside) so I don’t really ever want it. I’d much rather suck back on a spoonful of nut butter, to be honest.
Probably with some honey…
and some Greek Yogurt…
Regardless, if you want a slice of cake, I am in no way saying that you can’t have it. That’s, again, denying your body of something, which is just not at all productive. Treat yourself to cake!
Gosh dang, Mama makes a good looking baked good, hmmm.
That’s my take
On Fears and Fun
So I plan to take the guesswork out of it, completely!
I love this way of cardio!
I love you to the moon, Baba.
Forever and a day.
I hope you enjoyed!
Have a lovely day.
Toothbrushs and Tshirts
: Every morning after my shower, I brush my teeth. C’mon guys. Hygiene first, right? Usually, I look down at a toothbrush holder that is 3/4 full. I meander through the options, locate the purple one (obviously) and begin the ritualistic morning teeth brushing. Lately, however I’ve had to do a bit more scouting. Why? Because we officially have a fourth member of the bathroom. Omar. Now, even though he has left the house there are still traces of him. I love it.
After that, I trail my soaked rump into my bedroom and see a t-shirt lying on my bed. It’s, again. Omar’s. I then see the pillow he sleeps on and the section of my desk where he keeps all of his many belongings… the smile growing and growing. I can’t really express how much I love it, to be truthful. It feels so, right – so official. When you first start out with someone, nothing feels… solid, I guess. Everything kind of feels right, or in place. I see these things and I just feel like I’ve found the place I belong – with him.
I know, I know. Cornier than a field in Iowa, right? (Hey, Auntie A!) But it is how I truly feel. Especially in regard to men, I never expected to find someone who makes me feel as at home as I do with him. So, every single time I see that little toothbrush I smile, because it represents everything. My life and my heart. It had always been 3/4 filled, until the dumbdumb walked into my life.
Oatmeal Bowl Notes
One night, not to long ago, Mama and I got into a bit of a rough. Not really a ‘fight’, but a rough. We went to bed still in the rough, but ended our days with a solid ‘I love you’ and ‘Good night’. The next morning when making my bowl of oats, I grabbed my bowl as a normally do – with very little care, as I’m starving – when a small little piece of paper fell to the ground. This caused me to forget about my hunger for a moment. I bent over and picked up the piece of paper, which had flipped to its back and turned it over. On the opposite side, lived a note reading:
‘I love you very much
It was from my Mama.
My smile was so large and so goofy that I am extremely glad I was alone in the house. I always leave these notes for Mama, so getting one from her was perhaps the sweetest thing in the world.
I won’t lie; that was the best bowl of oatmeal I had ever tasted.
Which was rather the note, or the fact that I tried a new granola, but for sentimental sake we will say it was the note.
Thank you Mama. I love you too.
At work we sell a lot of rugs – some of the are rubber. Lately, it’s been a popular thing to return, the ol’ rubber rug. As unusual as it sounds, I love returning them. Or selling them. I just love dealing with them. They have a strong smell that you can’t escape when around them. I absolutely love that smell.
Life is merely a series of contrasts, long solely for a beautiful symmetry.
Tomorrow I plan to post a workout, focused on balance as well as a few reviews on food and fashion.
Enjoy your day and stay lovely.
Also, today Simple Sunday is…
I just woke up from the most glorious nap. 🙂