Easter Candy Burn-Off

I hope you all have had a great week and have progressed towards your goals in and out of the gym! ¬†I am excited to do 13.4 this week, my only wish was that the cleans were heavier ūüôā ¬†But luckily it’s only 7 minutes of pain so I am not complaining too much!

So what are your plans for the weekend? ¬†I am going to go home to join my family for church and Easter dinner. ¬†Luckily for me, my dad is cooking me salmon (as he most likely shakes his head in amazement as to how I could skip out on all the “good” food) ¬†and I will also be throwing down some asparagus and sweet potato.

I will be skipping out on the chocolate this year (my favorite are the malted milk ball eggs and a big chocolate peanut¬†butter egg–u know, the ones that are the size of a closed fist that requires a knife to eat)…drooling just thinking about it. ¬†But regardless, I will be getting in my workouts and looking to my goal of qualifying for national competitions!
My gym will be closed Saturday since they are moving, so before I assist in the move, I will be on campus to do sprints. ¬†I haven’t done these in a while–last time I tweaked my groin, so I will be doing 50yd sprints and at most 6 to ease my body back into it (unless by some miracle my legs don’t feel like silly string and i don’t feel like I am going to get hurt..aka training smart).

So if you want to join me in my workout..here is what it will be!

  • Warm-up (for at least 15 minutes–very important to warm up the body before sprints)
  • 6-8 x 50yd sprints (1-2 min rest in between–going off feel)

then…

  • Stadium sprint combo (YSU has a pretty big stadium, so I am doing half a row (20-30 steps) up and down 2-3 times–should take around 30 seconds–followed by an exercise listed below then back to the stadium sprints and so on. ¬†Finish whole workout as fast as possible!
  1. 20 burpees
  2. 20 hand release push-ups
  3. 20 V-ups
  4. 20 squat jumps
  5. 20 bulgarian split squats–10 ea. leg (put back foot on stadium seat/bench/whatever you can find or sub for static lunges)
  6. 1 min plank

If you do the workout, let me know how it goes!  I hope you all have a great weekend!

Five Foods You Should Be Eating

We all know what consists of “healthy” food choices, but there are definitely some foods that are superior to others that should be included in your diet! ¬†Here are 5 of these superior foods:

1. ¬†Coconut oil- Coconut water is a great sports drink because of the electrolytes and coconut milk is a mix between coconut water and coconut oil resulting in the combo of some multi chain fatty acids (MCFA) and vitamins and minerals. ¬†Coconut oil on the other hand only contains the fat of the coconut so even though it doesn’t contain electrolytes, it does contain more MCFA’s than coconut milk, making it a an excellent addition to our diet. ¬†You may ask why would I want to add SATURATED fat to my diet..I thought saturated fat was bad?! ¬†Well MCFA’s are not processed the same way as most foods containing saturated fat. ¬†Instead of ¬†taking forever to digest in your system, once coconut oil hits the liver, it is used for energy and helps metabolize fat! ¬†In addition to being used for energy, it is great for hair and skin care, weight loss, increased immunity, metabolism, bone strength, battling heart disease and high blood pressure, and much more! ¬† ¬†Read more on coconut oil here

2.  Blueberries- Out of all fresh fruit, blueberries have the highest content of antioxidants which helps boost the immune system and fight infections.  Blueberries also fight free radicals (which produce inflammation in the body) and aging.  A study on rats also found that blueberries help with reducing body fat, reducing the risk for cardiovascular disease, and fighting metabolic syndrome.  And lastly, blueberries reduce the risk for heart disease and help with vision, brain, and urinary tract health.

3. Salmon- Salmon is one of the most nutritious fish out there. ¬†With its abundance of healthy protein, B vitamins (mental and metabolic health), omega 3’s, and low amounts of saturated fat,¬†it is a fish worth putting in your diet! ¬†Omega 3’s help with cardiovascular health, brain health, and fight inflammation. ¬†However, when you are buying salmon, make sure you are buying wild instead of farmed. ¬†Farmed salmon are kept in an overcrowded environment and are fed pesticides, antibiotics, and other chemicals. ¬†Because of the low quality of food and living conditions, farmed salmon have a lower nutritional value as well.

4. Walnuts- Even though all nuts have great health benefits, walnuts seem to win out over all of the others.  Walnuts have high amounts of omega-3s, antioxidants, and are great for heart health and fighting inflammation.

5. Kale- Kale is a great addition to your diet in many ways. ¬†It is filled with antioxidants, helps reduce inflammation (omega-3’s), strengthen bones (vitamin K), detox the body, lower cholesterol, and even helps fight cancer! ¬†Read more about kale here