My Apple Watch is making me fall back in love with running again…

My Apple Watch is making me fall back in love with running again…

For anyone who’s known me since ninth grade, you know that running and I have a love and hate relationship.

I entered high school vowing to never do track. I ran track in middle school — specifically the 800m which for those who are not familiar with track, you have to run at the speed of a sprint but at a significant distance.

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I think this might have been one of my last long run before I took a hiatus. One of my favorite trails – right along the canal.

The only reason I ran track in middle school was because my hand-eye coordination is extremely poor. I’ve done my fair share of ball sports — my P.E. teacher always shouted to me, “keep your eyes on the ball,” and I have, it’s just that I innately can’t hit it. LOL

Anywho, I entered a new high school telling myself running is a no-no. However, when winter term came, I found myself in the distance winter track team. I don’t even know how that happened. I just looked through the Avolicious archives and found my winter break running routine. I sound insane – I don’t even know how I did that.

But long story short, I fell in love with running during freshmen and sophomore year. I loved the team, I loved the energy and support, but I loved the personal growth and strength you developed from running the most. However, because of my weak knees, I had a slew of injuries to the point that this year I’m not running.

One of the highlights of my weekend during high school was going on long runs with Serena. Whether it was to a park or to a canal (which we went this summer!!), catching up over the 7 miles was incredibly fun and refreshing. But with weak knees making me run less, I lost my stamina and strength and just fell out of running.

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Last XC race ūüė¶

So for the past year or so, I stayed away from running. And the more I stayed away, the more I didn’t want to go back. But that changed with my Apple watch…

I received my Apple watch as a present sometime this spring. I’ve always been a watch enthusiast — Serena can attest to this. But the watches I used to wear were the regular analog leather watches. So getting this huge digital watch was definitely a transition.

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Please excuse the hand…but here’s the activity app. Everything is currently at zero because this was taken past midnight so the next day ūüôā You can see the Move, Stand and Exercise rings. You can customize these goals to be higher or lower than the default.

 

Of all the features of the Apple watch, my favorite has to be the Activity app and the Workout app. The Activity app has three “rings” it measures: move, stand and exercise. Move is essentially the calories you’ve burned, exercise is the amount of time your heart rate has risen, and stand is the amount of time you’ve stood up throughout the day.

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again, sorry for the grainy pic ūüė¶

The Workout app is kind of like the Activity one in the sense that it tracks your movement, but for a specific activity. So I usually set mine to outdoor run or indoor run and it tracks your BPM, mileage and pace which is super neat. I can’t wait for my AirPods to come in the mail so I can leave my phone at home and listen to music from my Apple watch!

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What the rings look like stacked up on your iPhone app

For some one who’s competitive and extremely Type-A, I find it incredibly fun to close all my rings. The Apple watch does a cool animation of the ring closing with a ding sound. It’s a small sign, but it for some reason, does make my day.

So although I’m not fully back into my runner’s high, I can confidently say that my Apple watch has helped me find the joy and fun in running.

And frankly, you don’t even have to invest in an Apple watch to get this feeling. If you didn’t know, your iPhone actually automatically tracks your steps. If you go on the Health app, it shows your steps and distance walked. And you can also download the Nike running app which is great for running. But I think the Apple watch is a great investment as it makes tracking your runs and standard daily activity so much easier. I love the stand feature as it reminds during my long study sessions to take a break and give my legs a stretch.

This is definitely one of my longer posts, but the length just goes to show how much I love my Apple watch! If you have any questions about the Apple watch, leave a comment below!

Have you ever fallen back in love with running?

xoxo

Stephanie

 

Ditch the New Years Gym Membership…workout at home instead!

Ditch the New Years Gym Membership…workout at home instead!

Every year, I get surprised as to how close Christmas and New Years is. It seems like just as the Christmas celebrations and dinner parties are over, I have celebrations for New Years right after!

With New Years comes New Year’s Resolutions. There will be a separate post about setting nutrition and fitness resolutions on the blog earlier next week. In the meantime, for those whose New Year’s Resolution is to get a gym membership, hold off.

While my family still has a gym membership, we do not use our gym membership that often. Going to the gym (no matter how close it is), having to look somewhat presentable, and sharing equipment sometimes has it downfalls. I always love fitting in my workout at my house because it’s just so much more convenient. I can wear totally uncoordinated outfits, I can get set up in less than 5 minutes, and there’s no time wasted coming to and from the gym.

Here are a few examples of home workouts to convince you that you can get a solid exercise routine all in the comfort of your house!

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1.Running | I’ve definitely fallen off my runner’s high bandwagon, but I still from time to time return to running because it gets my heart rate up quickly and release endorphins (the “happy” hormone). My go-to method is going outside and running around my neighborhood.

For those who want to run inside without the preying eyes of your neighbors (haha), check out this treadmill guide that was shared to me. It’s one of the most detailed treadmill guides, if not the most detailed guide in general. It divides the guide into best walking, running, training and even most entertainment provided treadmills.

2.¬†YouTube¬†| There’s so many great workout videos that are free on YouTube! I’ve shared a couple on the blog, but some of my favorites are blogilates, Fitness Blender, Ballet Beautiful and PopSugar Fitness. Let me know in the comments below of any other workout channels that you enjoy!

3.¬†7 minute workout app | I use this app if I’m pressed for time and don’t have time fit in a proper workout in. It’s great because you don’t need any equipment. Just grab your tennis shoes, grab a yoga mat if you want, find an open space in your house and start the workout! This is great for those who are just starting an exercise routine. With anything habitual and lasting, the best way to start is to do it incrementally. You’re going to burn out if you go to the gym for an hour everyday. Start with doing the 7 minute workout two to three times a week and build up from there.

4.¬†Be creative! | For those who really don’t have time to carve out time to workout even at home, try implementing more active things in your daily life. From time to time, I work standing up rather than sitting down all day. I’ll grab my laptop and books and create a small set up on the island in my kitchen. It’s the perfect height for a standing desk. The standing desk is great as well since you can easily squeeze in a few squats or lunges while working. Even when brushing your teeth or when you’re on a call with someone, walk around rather than standing still. Stretch in the morning and in the night. Even the little things will add up overtime, I promise.

So there you have it! Hopefully I’ve convinced some of you that you don’t have to break the bank by signing up for a gym membership this new year.

I hope you all have a fantastic holiday season with your family and friends!

What’s your favorite at home workout?

xoxo,

Stephanie

Taking care of yourself this holiday season

Taking care of yourself this holiday season

I was falling into the black hole of YouTube the other day (you know that hole where you go in to find one video and then 2 hours later, you find yourself watching a totally unrelated video?) and I came across a video featuring Miranda Kerr. It’s actually a worthwhile video to watch, but she said something in the video that really resonated with me.

“If you take care of yourself, then you can give so much more as a mother, you can give so much more to your work …”

Obviously, this quote can be tailored to you: “If you take care of yourself, then you can give so much more as a ________ [friend, daughter, wife, mother …]

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I don’t know why, but I’ve been especially cranky and “off” this holiday season. Throughout the school year, I would get into frequent bouts of feeling “off” to the point where many of my friends felt it.

Now I’m not advocating for people pleasers, but I don’t think it’s fair or ever enjoyable for your friends to deal with negative/pessimistic people. I always feel horrible and sorry when I’m snapping back to my friends or am not my usual chirpy self.

I think this quote is really critical, especially during the holidays when we’re spending so much time with our family and friends. We have to be the best versions of ourselves so that we can step our best foot forward when we’re spending time with others.

For me, that’s to exercise, journal, get lots of sleep, eat nourishing and nutritious food¬†and getting enough alone time. This last one seems counterintuitive, but I often times find myself the most energetic and outgoing with my friends when I’ve had enough time for myself to recharge.

And exercise doesn’t have to be extreme. I usually like to go on runs, but these days I’ve been trying out the barre/pilates/yoga classes at my gym – and completely obsessed! It’s nice to have someone tell you what to do and the class members motivate you to not give up! Or even a simple morning walk with the dog or family is always up my alley.

So in short, remember to pamper and take care of yourself during the holiday season. It can definitely get hectic and busy, but unless you maintain the best version of yourself, you can’t give as much to those around you.

What do you do to recharge/take-care of yourself?

xoxo,

Stephanie

 

 

How small steps (literally) can change your life

How small steps (literally) can change your life

In this fast-paced world of instant access, it’s perfectly normal that we want change¬†fast. Changes such as losing weight, eating healthier, and being more active. Things I talk about here in avolicious¬†a lot.

We’ve all heard the phrase “Take a leap of faith.” Well actually don’t. I was to be honest tempted to title this post as “Don’t take that leap of faith”

Let me explain.

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Just like taking the stairs. One step at a time.

I took a huge leap of faith, a leap that looking back I realize was completely uneducated and made in blindness. That leap was in the faith that I would become skinner. I don’t what got into that eighth-grade self me. Looking through the pictures now, I was perfectly fine! But at that moment, I felt large. I felt big. I felt like I was that “fat friend” amidst my friend group. Nobody pressured me or treated me differently to lose weight. In fact, it was completely my decision.

I can’t completely say that I regret this decision, as this leap let me become so passionate about proper nutrition and fervent on redefining what “healthy” means to me (which you can read here). ¬†However, if I was given the choice and go back in time, I would choose not to go through this arduous journey.

This leap of faith made me restrict myself to consuming a mere 1,200 calories and running an average of 3 miles daily in the scorching sun. Roughly calculating it, I probably lived off of 500-800 calories. In a matter of 3 months, I lost 20 pounds. But most importantly and significantly, I lost my self-esteem and self-confidence which still affects me today.

Yes, that big leap of faith allowed me to get quick results FAST. I was so proud and pleased with my appearance. I was able to fit into those skinny jeans, no problem. I had a thigh gap. I had a flat stomach. I finally looked like those girls on Instagram.

But I was completely miserable. My day was dictated merely on numbers – the number on the scale, the number of calories I ate that MyFitnessPal app told me, the number of miles I ran that day, the number on the size tag of my clothes. These numbers consumed my life and let me tell you, I felt so powerless. I was in such control of my eating, yet I felt so out of control in my life (it’s a hard feeling to describe but I’m sure a lot of those who’ve gone through ED or experiencing one right now can attest to this).

But fast-forward two years now, I am a much better relationship with food now. I don’t necessarily think that I am fully recovered. I still have a long way to go.

But I have made progress.

And through my experience, I can say that I’ve had successful progress when I took small steps.

Small and baby steps.

Give you an example? I’ve been straying away a bit from running these days. I used to love running the past, but these days I dread just thinking of the mileage and the prospect of running. Instead, I’ve been doing so much walking.

I’m a Type A gal so I love keeping track of things. I’ve been recently logging my steps into the Health app on my iPhone. I’ve been average 10,000+ steps daily!

I wake up at 6:30am when the weather is actually bearable and take a 30-40 minute power walk. This gets me to about 4,000 steps. Later in the evening, I take a 60-75 minute walk with my parents after dinner. This second walk allows me to get up to 10,000-12,000 steps.

And the best part? I get to enjoy being active. I sincerely do get excited about the prospect of walking in the morning and after dinner. While yes, walking necessarily may not burn as much calories, I am able to do it more consistently and with a glad heart.

And to be honest, all I’m going for is to develop a sustainable, maintainable, and happy lifestyle. Nothing too extreme – on both sides of the spectrum. Doing things that I enjoy, eating things that I enjoy, and most importantly, enjoying the body that I was born with.

So I challenge you: instead of making your goal to go to the gym for an hour everyday, or go cold turkey tomorrow, pick ONE change and stick with it.

Have you tried taking baby steps?

xoxo,

Stephanie

Essentials for a Great Workout Routine

Essentials for a Great Workout Routine

It’s finally spring weather! After a super cold and dreary winter season, it’s so nice to sit on the porch with the sun shining and wind billowing. And of course, spring means that there is absolutely¬†NO excuse to exercise! As much as I love working out and breaking a sweat, it’s definitely hard in the winter with the weather and just the ole winter blues.

With spring season and summer right around the corner, I wanted to share a few of my essentials for a killer workout routine.

1) Aaptiv

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Aaptiv is one of my newest discoveries, but quickly becoming my favorite and most crucial to have an amazing workout session. Warning: this is not a regular fitness app.¬†The app provides motivation and guidance right from your headphones. For instance, when I do a treadmill workout, throughout the whole run, the trainers (one of my favorites being Rochelle) are continually motivating and cheering you on. The trainers are all super inspiring and their pumped-up voices are literally what makes me go that extra mile or push harder. Rather than my voice telling me that I should stop, go slower, or take a break, Rochelle’s voice shatters those doubtful thoughts. For those who are lacking in the motivation department, especially when you’re in the midst of the workout, give Aaptiv a try! (They provide a free 7-day trial. I’m sure you’ll be hooked on it after the 7 days, haha).¬†If you check out their website and scroll down, you can hear a sample workout.

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^ Go to the website link and find this button to hear a sample workout!

2) Hydroflask Waterbottle

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I have this one in purple and LOOOVE it

Now, this isn’t just any water bottle. It has to be a Hydroflask. Oh my goodness, I can’t express how much I love my Hydroflask. On those hot and boiling days, opening my Hydroflask and sipping on ice-cold water is THE BEST FEELING. Even if I filled it up in the morning, my water stays cold even when I finish a workout late at night. (I believe that it insulates cold water for 24-hours and hot water for 12-hours). I highly recommend investing in a great insulating water bottle – it will change the way you drink water. (I’ve seen other popular insulating water bottles like S’well)

 

3) Scheduling

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Any bullet journal fanatics around here?

Out of all the essentials here, I believe that number three is the most important. Scheduling and carving out time to workout is key. For me especially, I am a busy-bee and have a million and one things to do in the weekday (and weekend sadly). So unless I schedule and¬†write down that I’m going to workout, chances are, I’m not. And the workouts don’t have to be long at all. Even 20 minutes each day will make you feel much more energized and fit! In the app I was talking about previously, there is a filter where you can filter workouts depending on their duration, a feature I love and use a lot. If I only time to squeeze in a short workout I¬†filter the time to 20 minutes and I can pick and choose which workouts I want to do within the 20 minutes. If I have more time, I would choose like a 45-min or even an hour long piece. TIP: Make sure that when you schedule your workout session, you create buffer time before and after the session. Usually I have a 5-min buffer before and a 10-min buffer after so that I have time to change,¬†head to the gym, and take a break if needed.

 

4) Be realistic

Don’t overdo yourself. Make sure that your workout routine is¬†sustainable. There are very low chances that you will continue a workout session if every time it is miserable and you hate it. In fact, for around 3 weeks, I’ve been routinely walking 10,000 steps daily. And while it took some modifications to get to that quota, the changes weren’t so drastic that I’ve been able to do it everyday. Making manageable changes are key to continue your workout session. In addition to manageable changes, it’s important to make sure you’re¬†enjoying the workout. For me, I love running, taking long walks, golfing, or doing yoga, so I get to be happy while I’m burning calories – a win-win! I think Aaptiv does a great job with this (have I mentioned how much I¬†love Aaptiv?!). The trainers are super motivating and after the end of each workout, I feel so rejuvenated and energized. The trainers at Aaptiv are what allows me to come back to the app each time for another workout.

 

What are your workout essentials?

xoxo,

Stephanie

 

Do I have to do rigorous exercise to stay fit?

Do I have to do rigorous exercise to stay fit?

Do I have to do rigorous exercise to stay fit?

This is definitely a question, actually more of a belief that I would have held last year.

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Golfing with my dad during the weekend. The sun was out, the sky was clear, perfect weather!

As much as I loved running and the feeling you get after a nice long run, I do have to admit that I did run for the sake of staying fit. My thought process was this: if I run, then that means I’m burning more calories, building up more stamina and endurance, yeah, I’m going to keep on running.

And this mindset would be the driving force despite the pain I felt in my knees, the heaviness in my quads, the limping after my run.

Now this isn’t to say that running is bad, no that’s not it. After taking a break from running and simply “intuitively exercising” I’ve realized that I’ve been extreme in my attitude towards exercise.

I reasoned that if you don’t exercise, namely rigorous exercise (which means lots of sweating, lots of heavy panting, frequent thoughts of “I can’t do this. I want to give up”), then I won’t be fit.

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I’m always up for a walk with my friends or family. Catching up while exercising! Best of both worlds!

However, as I continue to consistently do yoga, walk a lot, and go golfing, I realize that exercise doesn’t have to be necessarily rigorous to make an impact.

It’s just a matter of efficiency. Running, HIIT (High intensity interval training), boxing require a lot of energy but in a short burst of time. Yoga, golf, walking, hiking require much less energy, but during a longer period of time. Now, long distance running has both the energy and the length aspect, which is probably why the bodies of long distance runners is generally referred to as #bodygoals.

However, I think the key to exercise is not about the intensity or about the length, but about how much you enjoy it.

My dad personally¬†hates running (yet he was my buddy runner for all my 5K GOTR races when I was in middle school – thanks dad!!! <3), but he LOOOVES golfing. He claims that he’s not good (I don’t know about that since he’s waaaay better than me lol) but he enjoys the sport so much. Now, there’s no point in him to run since he literally only goes to the gym once or twice a month to run on the treadmill. What good is that? Yeah, even if one mile is nearly 100 calories, what good is it if he only runs 4 miles ONCE a month? Just 400 calories.

But he almost golfing every weekend with his friends. And I mean every weekend. Minus the weekends that he’s visiting me that is. Even during the winter, he would go out with a million of layers and lots of heat packs. He even¬†did a golf outing with his friends for a long weekend where for two days, they played 36 holes each. 18 holes before lunch and 18 holes after lunch. I know, extreme.

But despite the less energy golf requires, my dad does it in such high frequency that in the long run, golf is the exercise that makes him fit. And let me tell you, don’t regard golf lightly. All the times I’ve gone golfing with my dad, walking the full course is a lot of work. I had my phone in my pocket the whole time and after the course, I checked my phone and it was already over 10,000 steps. Think about it! I just walked the recommended number of steps by doing a round of golf! It definitely requires less energy BUT it’s for a prolonged time so it definitely does train you.

Sorry for this long rant – these days, I’ve been getting a lot of “aha!” moments about eating and exercise. And I wanted to spread this “wisdom” I’ve been getting with you all.

What’s your favorite form of exercise?

xoxo,

Stephanie

 

If you have ____ minutes to spare…

If you have ____ minutes to spare…

 

I wanted to accompany this post along with my “intuitive eating” post. All of us, everyday, have those ‘awkward’ times. We have a couple of minutes to spare, but it’s too short to actually do something worthwhile.

Here are some workouts that you can do based on how much time you have in your hands:

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< 5 minutes >

  • 2 reps of 2 min jumping jacks / 30 sec rest
  • Alternating 10 pushups and 10 situps during the whole 5 minutes
  • 1 min¬†full plank // 30 sec elbow plank // 1 min raised leg plank (30 sec on ea. leg) // 2 min side plank (1 min on ea. side) // 30 sec full plank
  • Alternating 10 wide squats and 10 regular squats during the whole 5 minutes
  • Jump roping (try jump roping for the whole time with minimal breaks)
  • 1 min high knees, 1 min skiers, 1 min mountain climbers, 1 min jumping lunges alternating, 1 min high knees

5-minute-cardio-warmup

< 10 minutes >

  • 5 reps of: 1 minute 90% effort sprint and 1 minute rest by slowly jogging in place
  • 4 reps of: 2 min jumping jacks / 30 sec rest
  • Alternating 10 pushups and 10 situps during the whole 10 minutes
  • 2 reps of: ¬†1 min¬†full plank // 30 sec elbow plank // 1 min raised leg plank (30 sec on ea. leg) // 2 min side plank (1 min on ea. side) // 30 sec full plank
  • Alternating 10 wide squats and 10 regular squats during the whole 10 minutes
  • Jump roping (4 minute steady jump rope, 2 minute rest, 4 minute steady jump rope)
  • 2 reps of : 1 min high knees, 1 min skiers, 1 min mountain climbers, 1 min jumping lunges alternating, 1 min high knees
  • Go on a jog for the whole 10 minutes
  • Search up 10 minute workouts on PopSugar Fitness or search on YouTube

5-minute-workout-videos

< 15 minutes >

  • 5 reps of: 1 min. 30 sec 90% effort sprint and 1 min. 30 sec rest by slowly jogging in place
  • 6 reps of: 2 min jumping jacks / 30 sec rest
  • Alternating 10 pushups and 10 situps during the whole 15 minutes
  • 3 reps of: ¬†1 min¬†full plank // 30 sec elbow plank // 1 min raised leg plank (30 sec on ea. leg) // 2 min side plank (1 min on ea. side) // 30 sec full plank
  • Alternating 10 wide squats and 10 regular squats during the whole 15 minutes
  • Jump roping (6 minute steady jump rope, 3 minute rest, 6 minute steady jump rope)
  • 3 reps of : 1 min high knees, 1 min skiers, 1 min mountain climbers, 1 min jumping lunges alternating, 1 min high knees
  • Go on a jog for the whole 15 minutes
  • Search up 15 minute workouts on PopSugar Fitness or on YouTube

 

Other YouTubers I love that have targeted time workouts: Blogilates, Tone it Up, Tara Stiles, Fitness Blender

Can you take up the challenge of trying some of these workouts this week?

xoxo,

Stephanie

 

Intuitive Exercise?

Intuitive Exercise?

 

Today, I want to talk about intuitively exercising.¬†I really want to experiment with this “intuitive exercise” thing for a month and perhaps give you guys an update.

As many of you guys know, I am pretty strict and regimented about my exercising routine (as you can see from my various exercise blog posts). However, for the past three weeks or so, I’ve gone to the gym perhaps in total of three times. I know…gasp. It’s a surprise for me as well.

Now, I don’t know why all of a sudden, my motivation and love for exercise died down. Perhaps it’s because of all the injuries I’ve gotten this past year (knee problems, shin problems, foot stress fracture) and perhaps because I got cut from winter track this year that I really wasn’t required to run every day like I was in the fall with cross-country or last year when I did winter track. I don’t know. I really can’t say what the reason was.

Regardless, I’ve trying to get back into exercise. And I want to get back by intuitively exercising. And this means whatever makes me move and makes my heart pump for at least 30 minutes. At that means at that instant – that instant where you realize you should exercise — what do you want to do? What makes you¬†excited to move around?

Whether that means I’m foolishly dancing to songs, whether that means I run for 10 minutes and walk for 20 minutes, whether that means I go on a hike with my parents, whether that means I go shopping with my mom (which always takes longer than 30 minutes), whether that means I go on YouTube and find a 30 minute full-workout video or do a nice relaxing yoga session, as long as I’m moving and my heart rate is increasing, I’m good.

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Taking a walk with my friends

I think this makes exercise so much more enjoyable. Not that running wasn’t enjoyable to me. I think because I came back from so many running injuries and thus had a hiatus from running, my endurance and stamina for running has dropped significantly. And being the Type-A perfectionist I am, every time I go on a run after my injury, I am striving to get to those splits and times and mileage again. Which is unhealthy. And which makes my body struggle and makes the whole exercise experience unenjoyable.

Therefore, I’m just going to do whatever floats my boat. Intuitive exercise doesn’t mean that I’m going to get out of shape or gain weight. In fact, some of the most slimmest countries do just that! Reading about the Japanese or Korean or Europeans, while these countries have the most delicious foods (at least in my opinion), the natives are so slim. Why? First their portions are small (what Serena just wrote about) and second, they walk A LOT. In America, we tend to rely a lot on our cars – but in these countries, there’s a lot of walking. While there’s still public transportation, walking to and from the bus stop, train stop, and all sorts all adds up. And so these people eat good food and stay in shape by simply walking! So don’t be afraid/think that your exercise regime isn’t “hard enough” – as long as you’re moving and you love what you’re doing to exercise, then you’re all set!

 

Do you intuitively exercise?

xoxo,

Stephanie

Winter Workout Plan

Winter Workout Plan

I originally wrote this post for the health and nutrition club I do at school. But I decided that the post could work for the blog as well. So after a few revisions and edits (as some points were only pertinent to my school), here is my suggested winter workout plan. They can all be done at the gym Рso it really goes well with my post the other day about how to stay active during the winter!

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In the winter, it’s easy to make excuses to not workout, especially when you have no coach, personal trainer, gym program, or workout buddy. However, adhering to a plan helps us mentally stick to the plan. So hopefully this plan will help you become/stay fit or help you keep up with your New Resolution to be more active!

My tip is to start off slow and easy and then build off. Start with one day and then two and then three. I have two plans to share with you all – one for those who are moderate exercisers and one for those who are dedicated and committed to working out.

Moderate exercisers | This plan’s full goal is to be able to workout three times outside of house, each workout an hour long.

    • Workout THREE DAYS a week — ideally, you don’t want them to be three in a row that you ¬†don’t do anything for four days. Schedule your workouts so that your rest period is no more than two days.
    • There is no ‚Äúperfect‚ÄĚ workout, but ideally you want to work your whole body. Whether that‚Äôs by doing a full workout every day or by targeting a different body area each day, that‚Äôs up to you.
    • For both of these workouts, work up from doing one day and then build up from there.

¬† ¬†If you want a full workout every day…

  • The formula is: cardio + strength training = full body workout
  • Cardio: 30 minutes In terms of cardio, running is the simplest and easiest choice. You can either run outside on campus or run on the treadmill in the gym. Or you can bike, go on the elliptical, or even go on a power walk.
      • If you want to do a full workout every day‚Ķ

 

  • Strength Training: 20 minutes | For strength training (upper body + lower body). So think about either body weight (push ups, body weight squats, crunches, burpees) or with weights. Tell me in the comments if you want me to share some strength training exercises if you are lost for what to do.¬†

 

  • Stretch: 10 minutes | Stretching truly is important, especially after a workout. Stretching keeps your muscles flexible, strong, and healthy.

 

 

If you want to do a targeted workout every day …

  • The formula is: cardio + strength training on one specific body part = targeted workout
  • Cardio: 30 minutes | In terms of cardio, running is the simplest and easiest choice. You can either run outside on campus or run on the treadmill in the gym. Or you can bike, go on the elliptical, or even go on a power walk.

 

  • Strength Training: 20 minutes | You‚Äôve heard of ‚Äúleg day,‚ÄĚ ‚Äúarm day.‚ÄĚ For 20 minutes, just do workouts that target one body part.¬†

 

  • Stretch: 10 minutes | Stretching truly is important, especially after a workout. Stretching keeps your muscles flexible, strong, and healthy.

 

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Intense exercise  | This plan’s full goal is to be able to workout 4-6 times outside of house, each workout an hour long.

  • WORKOUT 4-6 days a week | For this plan, start with four days and then work yourself up to 6. Remember, this is all about maintaining a¬†sustainable lifestyle. If you can’t workout for 6 days. Then no biggie. It’s all about consistency so if you can workout 5 days a week consistently, then that’s great. And remember, life is life, so sometimes with events popping up, you may not be able to workout as much as you would have liked for one week. And that’s completely fine.
  • The workout is the same as the one for the moderate exercise section. The intense aspect is that you are doing it more frequently

 

Hopefully this post will help you be active¬†during the winter months and beyond! Let’s make 2017 the fittest and healthiest year yet!

What’s your favorite workout?

xoxo,

Stephanie

 

Staying active during the winter

Staying active during the winter

Happy Friday!

How is everybody doing on their New Year’s resolutions? You better say that you’re still keeping up with them after following my tips and tricks!

Today was the first snowfall where I live. It was such a treat to wake up to pathways, roofs, trees all blanketed with white soft powder.

However, as much as snow is great, it’s dangerous once the pathways ice over. I forgot about that and had to shorten my run today as after having run a mile, I realized that some of the paths looked suspicious. I didn’t want to risk a bruised butt so I headed on inside and …. continued my workout!

It’s easy in the winter when the weather is cold and the roads may be icy or wet to make an excuse to not exercise. But then not only does winter make us not want to exercise, but it also brings in warm, hearty, indulgent and rich foods. So it’s especially important that winter doesn’t become a hibernation, but a season where we have to modify the workouts.

So … with all of that being said, I’m sharing a few tips on how to stay active during the winter.

ONE// Utilize the gym

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Yes, I know that the gym isn’t the first place you want to go to, however, in the winter, the gym is the safest and warmest place to workout without having to sacrifice too much of the nature of your workouts.

For runs, running on the treadmill can get repetitive and monotonous, however, it’s a great way to catch up by listening to audiobooks, podcasts, YouTube videos, or the latest TV series you’re watching! I know that my parents get their daily dose of KDrama while working out. My parents consistently go to the gym at least 2 times a week in order to watch their show while power walking (mom) or running (dad) on the treadmill!

So utilizing the treadmill as a way to watch your TV series is a great excuse to exercise!

Also, using the gym allows you to continue weight and strength training!

 

TWO// Take a walk outside

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You may be thinking, Stephanie, you don’t run outside but you walk??

Yes, that’s what I do. Personally, I LOVE the crisp and fresh winter air. And of course, the winter naturally makes us coop up in our rooms (cabin fever anyone?) and from time to time I need a break from all the warm and cozy indoors. So I like to take walks outside. It’s a great way to exercise but also get a nice mental break. And by walking, it’s easier to spot the ice and other dangerous hazards on the path whereas in running you’re just speeding by.

*Of course, if on your own discretion, you judge that it’s too dangerous, then DON’T take a walk. But if you think that the conditions are safe enough, then go ahead!

 

THREE// Take advantage of activities indoors

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Sorry for moving you guys around outside and inside, but I think the winter season is a perfect opportunity to try activities that are based indoors. Namely, I’m talking about yoga and pilates. I personally love yoga, but never have enough time for it (isn’t that the excuse for everything these days?). But whenever I get the time to do it (such as during this winter break), I get reminded to how much I love and miss doing it.

So during the winter, I try to get back on yoga. It doesn’t have to be a full-fledged hour session, just a yoga pose here and there for like 5 minutes throughout the day will still get that blood circulation going!

 

Hopefully these tips gave some ideas of being active during the winter! Good luck! For those who made resolutions to be active and healthy during 2017, hope you take these tips to heart!

P.S. : For those in the midst of winter blues, read this article! It’s super motivational and inspiring!

What’s your favorite winter activity?

xoxo,

Stephanie