Made a batch of clean blueberry protein muffins. I’m excited to try ‘em.
Made a batch of clean blueberry protein muffins. I’m excited to try ‘em.
BAKED & CRISPY SWEET FRIES WITH GUACAMOLE DIP
CRISPY SWEET POTATO:
- 2 big sweet potatoes peeled + chopped into chunky shapes.
- Put in the oven for 20-30 minutes at 350F (175C) and then move to the dehydrator to get as crispy as you desire.
CREAMY SALAD GUACAMOLE DIP:
- 1 avocado, scooped
- Juice of 1 lemon
- ½ clove garlic
- 1 sliver fresh ginger
- ½ tomato
- ¼ onion
- 2 tbs hemp seeds/hearts
- Pinch of black pepper and Himalayan pink salt
- Blend also ingredients using a food processor to get the creamiest texture. Blend less for a chunky texture.
Ufff give me all the crispy fries and nobody gets hurt. (ugly sobbing)
Tips for Relieving Muscle Soreness: You’ve felt it before and, if you’re doing things right, you’ll feel it again. Yes, of course, there’s that too … but what we’re actually referring to here is muscle soreness. You know, the byproduct of a “no pain, no gain” approach to training. Assuming it isn’t actual pain, as in torn ligament/cracked bones pain, the soreness that comes after a good, hard workout is a good thing, in a sense.
It’s an indication that you did your part in nudging a muscle to repair itself to a stronger state than the one it was in before you trained it. Of course, while a little soreness won’t interfere with your day-to-day activities, there will be times when you find yourself hobbling about like Betty White, only without her bank account. And that’s not a good thing. It’s times like these when you’ll want to know the best ways to manage that pain so that you can get back in action right quick, and show Betty who’s boss.
MEET DOMS: What you’re feeling anywhere from 12-48 hours after a workout is something specialists in such matters refer to as DOMS, or Delayed Onset Muscle Soreness. It results from microscopic tears within muscle tissues, which is what you’re creating when you workout. The pain response is the body’s way of signaling to you that repair work is going on and that you’d best leave it be for a few days. Your body is smart like that, and it always lets you know when it’s time to get back to it, by way of alleviating the soreness.
Interestingly, DOMS seems to be the result of eccentric muscle contractions—as in negative reps—rather than concentric ones. However, since you can’t have a negative rep without a positive rep, you’re going to experience DOMS if you have any intention of being active in your life.
TREAT DOMS: There is no tried-and-true treatment for DOMS, but there are several steps you can take to help minimize its severity:
- Ibuprofen: Low-dose, over-the-counter painkillers—and Ibuprofen in particular, which has specifically been shown to decrease muscle soreness—will help take the edge off of severe cases of DOMS.
- Gentle Stretching: When muscles are in recovery mode they tend to tighten up, exacerbating feelings of soreness. Slow, gentle stretching of the area will relieve that tight feeling and diffuse the pain.
- Light Massage: Massaging a sore muscle can help reduce tightness while promoting blood flow, which in turn helps speed recovery, thus shortening the duration of DOMS.
- Warm Bath: As with massage, warm water will loosen up tight muscles and improve circulation. Better circulation means more oxygen- and nutrient-rich blood coming to the rescue of your aching muscles.
- Hot/Cold Treatment: Apply an ice pack for 15 minutes, followed by a heat pack for another 15, and back again. Studies have shown alternating cold with hot to be highly effective in promoting both circulation and muscle recuperation.
BEAT DOMS: In short, you can’t. No one has yet figured a way to circumvent DOMS, and maybe that’s a good thing. After all, it is the body’s signal to your brain that it needs a rest. Plus, you have to admit, there’s something supremely satisfying about the feeling you get from having to walk like Betty White for a couple of days after a kick-ass leg workout.
Hey everyone Summer is here (or almost here for some of you) and so I compiled a list of awesome & fun workouts that everyone should try out this summer! Grab a friend, your pup, or go on your own and try some of these out (:
- Hiking - find a trail/trails near you and go exploring!
- Walking/Running- go for a nice morning or evening run/walk to avoid the heat! Find a path, trail, or just run/walk in your neighborhood!
- Kayaking- Kayaking is so fun and if you do not own one there are places you can rent them for the hour! It is a great arm workout!
- Swimming- Swimming is a great workout for your whole body! Some pools even offer classes like water aerobics!
- Biking- it is a great leg workout!
- Horseback riding! This is a great & fun workout! If you know a place you can go horseback riding you should definitely check it out!
- Stand-Up Paddle Boarding- It is a great core workout!
- Outdoor Yoga: Find somewhere relaxing outside and do some yoga! The beach, your backyard, or wherever!
- Rock Climbing! It would be awesome to try this outside but if you have not done this before start with a class or some sort of instruction!
- And don’t forget all those games you played as a kid! Tag, jump rope, skip it skip ball, and more! Those are all great ways to get active and have fun !
And you can get a group of friends and play other sports like:
- Volleyball/Beach volleyball
- Outdoor basketball
- and more!
All of these are so much fun and relatively cheap! None require the gym and all of them allow you to be outdoors enjoying the beautiful weather & sunshine! I hope you try some of them out this summer break and enjoy them! If you do definitely tag me toethefinishline so I can see your fun adventures! Have a wonderful summer!!
I’m not professional but here you’ll be able to find tips, motivation, advice, etc that I find to be helpful with running that I have written. I’ll try to add to this list as much as possible - if you have any requests/questions regarding this, feel free to email me!
Links have been updated due to a website change. Previous post will now have broken links so please reblog this new one instead <3
With a small amount of initial discipline, you can create a new habit that requires little effort to maintain. Here are some tips for creating new habits and making them stick:
1. Commit to Thirty Days – Three to four weeks is all the time you need to make a habit automatic. If you can make it through the initial conditioning phase, it becomes much easier to sustain. A month is a good block of time to commit to a change since it easily fits in your calendar.
2. Make it Daily – Consistency is critical if you want to make a habit stick. If you want to start exercising, go to the gym every day for your first thirty days. Going a couple times a week will make it harder to form the habit. Activities you do once every few days are trickier to lock in as habits.
3. Start Simple – Don’t try to completely change your life in one day. It is easy to get over-motivated and take on too much. If you wanted to study two hours a day, first make the habit to go for thirty minutes and build on that.
4. Remind Yourself – Around two weeks into your commitment it can be easy to forget. Place reminders to execute your habit each day or you might miss a few days. If you miss time it defeats the purpose of setting a habit to begin with.
5. Stay Consistent – The more consistent your habit the easier it will be to stick. If you want to start exercising, try going at the same time, to the same place for your thirty days. When cues like time of day, place and circumstances are the same in each case it is easier to stick.
6. Get a Buddy – Find someone who will go along with you and keep you motivated if you feel like quitting.
7. Form a Trigger – A trigger is a ritual you use right before executing your habit. If you wanted to wake up earlier, this could mean waking up in exactly the same way each morning. If you wanted to quit smoking you could practice snapping your fingers each time you felt the urge to pick up a cigarette.
8. Replace Lost Needs - If you are giving up something in your habit, make sure you are adequately replacing any needs you’ve lost. If watching television gave you a way to relax, you could take up meditation or reading as a way to replace that same need.
9. Be Imperfect – Don’t expect all your attempts to change habits to be successful immediately. It took me four independent tries before I started exercising regularly. Now I love it. Try your best, but expect a few bumps along the way.
10. Use “But” – A prominent habit changing therapist once told me this great technique for changing bad thought patterns. When you start to think negative thoughts, use the word “but” to interrupt it. “I’m no good at this, but, if I work at it I might get better later.”
11. Remove Temptation - Restructure your environment so it won’t tempt you in the first thirty days. Remove junk food from your house, cancel your cable subscription, throw out the cigarettes so you won’t need to struggle with willpower later.
12. Associate With Role Models - Spend more time with people who model the habits you want to mirror. A recent study found that having an obese friend indicated you were more likely to become fat. You become what you spend time around.
13. Run it as an Experiment - Withhold judgment until after a month has past and use it as an experiment in behavior. Experiments can’t fail, they just have different results so it will give you a different perspective on changing your habit.
14. Swish - A technique from NLP. Visualize yourself performing the bad habit. Next visualize yourself pushing aside the bad habit and performing an alternative. Finally, end that sequence with an image of yourself in a highly positive state. See yourself picking up the cigarette, see yourself putting it down and snapping your fingers, finally visualize yourself running and breathing free. Do it a few times until you automatically go through the pattern before executing the old habit.
15. Write it Down – A piece of paper with a resolution on it isn’t that important. Writing that resolution is. Writing makes your ideas more clear and focuses you on your end result.
16. Know the Benefits - Familiarize yourself with the benefits of making a change. Get books that show the benefits of regular exercise. Notice any changes in energy levels after you take on a new diet.
17. Know the Pain – You should also be aware of the consequences. Exposing yourself to realistic information about the downsides of not making a change will give you added motivation.
18. Do it For Yourself - Don’t worry about all the things you “should” have as habits. Instead tool your habits towards your goals and the things that motivate you. Weak guilt and empty resolutions aren’t enough.