13 Mar

Hey everyone, so recently I’ve been using this thing called FitBit.








It’s like a pedometer in that it counts your steps, but it also keeps track of distance traveled, calories burned, and the time. You also enter information online like your age, weight and height so that it can be more exact about calories. The online account also lets you see which part of your day you were the most active and what percent of the day was spent doing high, medium, low, and no activity.


Since I’m pretty active I like that it lets me see how much activity I really am doing. (Sometimes I think I’ve worked out a lot and my total steps for the day is still only around 5,000..and I’m like “WHAT?!”) An active day for me is about 15,000 to 20,000. But anyways, I really like the FitBit. It does so much stuff that I’m still discovering new things everyday. You can join groups to motivate you, track your wight, sleep, and diet, and so much more.  And the best part is I just clip it to my bra or inside my sports bra and no one ever even knows its there! (or you can wear it on you pants like a normal person.)

The Wonders of KT Tape

1 Jan

Some of you may be wondering.. what is KT tape?

It stands for Kinesiology Tape and (straight from “By applying KT Tape over affected tissue, athletes experience an external support which helps to prevent further injury and allows the body’s damaged tissue to rest and heal naturally despite continued activity. KT Tape also reduces inflammation and increases circulation which prevents muscle cramping and lactic acid buildup.”

It looks like this:

kt tape

This picture shows how I use it (on my shins for shin splints), but it can be used for problems in your legs, knees, feet, back, neck, shoulders, arms, and even hands. I’ve been using it for about a month now and it makes a huge difference. I used to get a splintering pain in my shins as soon as I started jumping in a plyometric workout, but with the KT tape it takes an extreme amount of stress and pressure on my legs for my shin splints to flare up. It usually will stay on for about two days and you can shower with it on. It’s easy to apply and has honestly makes my shins feel so much better when I work out so I would highly recommend it.

Butternut Squash Soup: An Easy Guilt-Free Treat

17 Dec

One of my all time favorite things to eat in the fall and winter months is butternut squash soup. The best part is that there are hardly any ingredients and it’s super healthy!




  • Nonstick vegetable oil spray
  • 1 2-pound butternut squash, halved lengthwise, seeded
  • 2 cups (about) canned low-salt chicken broth
  • Pinch of grated nutmeg
  • 1 cup nonfat milk
  • Nonfat sour cream (optional)
  • Chopped fresh chives or green onions (optional)


Preheat oven to 375°F. Spray 13x9x2-inch glass baking dish with vegetable oil spray. Place squash cut side down in prepared dish. Pierce each squash half several times with toothpick or skewer. Bake until squash is tender, about 45 minutes.

Using large spoon, scrape squash into processor; discard peel. Add 1 1/2 cups broth and nutmeg and puree until smooth. Transfer puree to heavy large saucepan. Mix in milk and enough broth to thin to desired consistency. Stir soup over medium heat until heated through. Season to taste with salt and pepper. Ladle soup into bowls. Top with dollop of sour cream and chives, if desired.

(Personal Flair: Bake some thyme & sage croutons)

  • 2 tablespoons butter
  • 24 1/4-inch-thick baguette bread slices
  • 1 cup grated Parmesan cheese
  • 1 teaspoon minced fresh thyme
  • 1 teaspoon minced fresh sage

Preheat broiler. Butter 1 side of each bread slice. Arrange bread, buttered side up, on baking sheet. Broil until golden, about 1 minute. Turn over. Sprinkle cheese, then thyme and sage all over. Sprinkle with salt and pepper. Broil until cheese melts, about 1 minute.Ladle soup into bowls. Top each with croutons and serve.

From: Epicurious

New Shoez

2 Dec


I just got these this past weekend, and I like them a lot. These are Nike’s women Dual Fusion running shoes. I have to say that I think I liked my old Nike Lunarglide running shoes better though. Both shoes have a good amount of support, but the Lunarglides agitated my shin splints  less.

Abs on Abs

21 Nov

One of my friends just gave me this workout yesterday. You will feel the burn.


Here’s it is:

  • 10 Crunches
  • 10 Side Crunches (left)
  • 10 Side Crunches (right)
  • 10 Bicycles
  • 10 Reverse Crunches
  • 10 Vertical Crunches (legs straight up, arms crossed)
  • 10 Toe Touch Crunches (legs straight up, arms extended)
  • 10 Crunches (with legs flat on ground & criss-crossed)

Then you would do 10 push-ups or another short exercise in between and do the routine again backwards (10 crunches w/legs flat to 10 toe touch crunches to ten vertical crunches… etc.)

If this workout becomes too easy, change every 10 reps to 20 reps. When that becomes easy I would suggest doing the whole workout twice, and then continuing to increase the reps as you see fit.

Running Tips

15 Oct

Here are some tricks I’ve uncovered over the past few years on how to get the most out of your running:

1. Find some good shoes- While you may think of your shoes merely as a fashion statement, they are really important to the health of your legs. Most runners, especially those who get lots of mileage, will need lots of heel support. Personally, I like a light shoe; however, this often becomes a problem when it comes to support. If you don’t get enough support from your shoe it is likely that you will get shin splints, a painful condition in the shin that results from lots of running on hard surfaces. (I’ve experienced this firsthand and it’s rough.)

2. Vary your workouts- It’s good to mix up your running routine. Maybe run five miles medium pace one day and 4 miles with an  increasing pace the next. If you keep running the same amount and pace everyday your body will become accustomed to it and you will have a hard time continuing to increase your cardiovascular endurance. Plus, running the same thing every day is boring, so mixing up your workout should motivate you more by giving you new scenery.

3. Make goals- Having something to work toward will push you when you run. Keep track of how fast and far you run and work to beat your times. I like to use the Nike+ app on my iPhone which is connected wirelessly to a little chip in my shoe. It keeps track of my pace at every part of my run, my distance, and my calories burned.

4. Listen to music- Sometimes it’s nice to be able to tune out that little voice in your head telling you to stop. Some great pump up music or just music that you really like can greatly improve your running performance.  Listening to music while you run will help you de-stress so that you’re not flexing, which will in turn give you more energy.

5. Take a friend- Many of my best runs have occurred with a friend by my side. If you can find someone around the same fitness level as you, having a buddy will help keep you going. If you have a friend, not only do you have someone to talk to, but you also have someone to motivate you if you start to slow down or slack off. This extra encouragement is a great asset to have while running, as self-motivation can only get you so far.

I hope these tips help 🙂 Have fun running.

Fresh! Healthy Vending

14 Oct

I recently started a nutrition club at my school and one of our main goals for the year is going to be to get one of these:

It’s a healthy vending machine by Fresh Healthy Vending!

The top couple shelves are kept at room temperature for chips and snacks while the bottom shelves are kept cool for refrigerated items like juice and yogurt. I think this machine is pure genius. Not only is it awesome, but supposedly, they will give us this vending machine for free as long as the vending machine will get enough business. We still have to pay for the snacks and drinks, but we will both get parts of the profit. I am so excited to see if my principal will approve this as it is already in one of the nearby high schools. AHH YAY this is so cool. 

Healthy Breakfast Choices

9 Oct

Breakfast is my favorite meal by far, and I love to start the day off with healthy, yummy foods. Here are some of my favorite choices:


  • Bagel with peanut butter and sliced banana (This one is my absolute favorite, lately I’ve been using mini cinnamon raisin bagels and it’s soooo goooood.)
  • Apple and almond butter sandwich on cinnamon swirl bread
  • Yogurt with fruit and granola
  • Mix of cereal with sliced bananas and vanilla/plain yogurt smoothie instead of milk (I like to mix Cheerios, Special K Oats & Honey, and Special K granola. By using a yogurt smoothie instead of milk it makes the whole meal a lot sweeter. It also makes the boring meal of plain old cereal and milk a lot more exciting.)
  • Omelette with cheese, meat (ham, bacon, or sausage), and sometimes spinach
  • Egg, meat, cheese, and spinach on an english muffin or bagel flat
  • Breakfast burrito with egg, meat, and cheese
  • Fruit salad (I like to mix grapes, cantaloupe, mango, peach, strawberries, and blueberries)
  • Toast with butter and jam (Raspberry is a personal favorite. Usually I have toast when I have fruit salad, just for a more filling meal)
  • Trail mix with almonds, cashews, yogurt covered raisins, and peanut butter chips (I usually grab this for a light breakfast on days when I go for an early run.)
  • Smoothie with yogurt (banana & strawberry, banana w/peanut butter, mango & peach)

I like bananas a lot in case you can’t tell. 🙂

Tae Bo

19 Aug

Tae Bo is a super fun cardio workout that I do which incorporates
martial arts. I started this summer and it’s something that I have found to be incredibly easy to stick with. When one of my friends told me about it and convinced me to go, I thought it sounded weird, but after my first class I came to love it. I usually go two times a week, but it never gets boring because there are always new moves, and it’s set to music that really keeps you going. It works out every part of your body: your core, your arms, and especially your legs. Try Tae Bo! It’s super amazingly awesome and you won’t regret it.

Apple & Almond Butter Bagel

19 Aug

This apple and almond butter bagel is super easy. All you need is some almond butter (I like to use Justin’s maple almond butter), a sliced apple, and a bagel (for this I used a whole grain bagel flat). Simply spread the almond butter on both halves of the bagel and arrange the apples. This is great for anyone looking for a healthy, balanced breakfast or lunch! Yumm.

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