Category Archives: Workout

July 23, 2012 · 5:17 am

Puerto Rico Day 3: 8 Zip Lines and La Bestia ” The Beast” The Largest Zip Line In the World

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Zip lining is something everyone should try at least once in their lives! Its such an awesome experience and will convert any scaredy cat into a adrenalin junkie.

First, I had to hike to my first zip line which was quite the workout. I had butterflies in my stomach and didn’t know what to expect. But once your going you feel amazing and high off the adrenalin. I didn’t expect to be going so fast and swallowed a bug. Protein right? haha

I quickly learned not to have my mouth open for the next 7 zip lines. Each zip line has its own unique characteristics and has a mini hike to get there. By the time you get to one your sweating and excited for the thrill.

The grand finale ended with the famous ” Bestia”, the beast of all zip lines. Instead of the traditional zip lines where your feet are pointed to the ground, your laying on your stomach like superman.

With a length of 4.745 feet (1.446km) and speeds up to 60MPH this had to be one of the most exhilarating thing Iv’e ever experience.

So next time your in Puerto Rico , make a stop at the Toro Verde Adventure park.

http://toroverdepr.com/

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June 10, 2012 · 7:16 pm

5 Things To Do Before, During, and After An Intense Workout

5 Things To Do Before, During and After An Intense Workout! 
  1. Fuel up: Exercising on an empty stomach won’t make you burn more calories, but it can make your workout much more difficult. Don’t set yourself up for failure; eat a small snack beforehand in order to perform your best, but make sure it’s the right kind of foods.
  2. Combine and save time: Even if you’re just running on the treadmill, you can still make the workout more efficient. Add high-intensity intervals, weights, or inclines to all types of workouts to build muscle and burn more calories while you sweat.
  3. Stay hydrated: Exercising without being adequately hydrated can lead to fatigue and worsened performance and can be dangerous, especially as the temperatures rise. Make sure you have water readily available as you work out, and don’t be shy about stopping to get a drink if you’re feeling thirsty while you exercise.
  4. Cooldown: Don’t skip out on the stretching part to save time. Stretching only takes a few extra minutes and will ensure that your muscles stay flexible and loose.
  5. Post-workout refuel: After exercising, you probably don’t need to be told that you should eat as soon as possible. Having something with protein and carbs within two hours of your workout feeds your grumbling stomach as well as keeps your tired muscles strong. (After an intense workout, however, it’s important to eat something within 30 minutes to help the body recover and reduce sore muscles.) For ways to refuel without undoing all your hard work.

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· 7:06 pm

Tips For Getting Abs

  • Clean up your diet – Nutrition is 80% of your results. If you’re not eating clean, you won’t be able to get rid of the fat on top of your abs, hiding all your hard work!
  • Drink water – Get plenty of H20 to help flush out toxins and relieve your body of water it may be retaining.
  • Avoid sodium – Adding salt and eating foods high in sodium causes water retention, which diminishes muscle definition.
  • Engage your core – Keep your core tight during all exercises.
  • Lift weights – An increase in lean muscle means a faster metabolism, which makes it easier to lose body fat.

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June 9, 2012 · 4:00 pm

Mini Beach Workout And Quinoa Salad With Tahini Dressing

Beach for a day! Woot Woot!I love laying out on the beach and reading a good book or take a nice little nap ( I could fall literally fall asleep within minute of laying out). Its always a good idea to take a small ice chest full of fresh fruit,water, healthy food, and anything else you might want to eat . Not only are you saving $ by taking your own food but you guarantee yourself eating a healthy clean meal.Since I went on a weekday I decided to take my yoga mat and try to workout. The only problem I had was when I got there I realized I had forgotten my workout bottoms so I had to workout in the short I wore there. Not too bad but I was breaking a sweat for sure when I was done. It was fun and I didn’t feel as guilty for being a beach bum after I was done because I got some type of workout in.

Mini Beach Workout:

  • Stretch
  • Regular Push-Ups X15
  • Wide-Arm Push-Up X15
  • 45 Second Planks on Elbows X3 with 15 second rest
  • Super Man 15 X 3 with 15 second rest
  • Flutter Kicks 25 X 3 15 second rest
  • Leg Raises 25 X 3 15 second rest
  • Run into water! Or pass out and take a nap.

Super Fast Quinoa Salad with Tahini Dressing:

Ingredients
  • 1/2 cup Quinoa
  • 1 cup Water
  • 1/2 teaspoon fine Sea Salt
  • 1 Capsicum – chopped
  • 1 Cucumber – chopped
  • 1/2 red onion, chopped
  • 1/2 tomato
  • Tahini Dressing
  • 1 clove Garlic – smashed and chopped
  • 3 tablespoon Tahini
  • Zest of half Lemon
  • 3 tablespoon fresh Lemon Juice
  • 2 tablespoons Olive Oil
  • 1 tablespoons Hot Water
  • 1/2 teaspoon fine Sea Salt
Method
  1. Rinse the quinoa in a fine-meshed strainer. In a small pot, heat the quinoa and water until boiling. Reduce heat and simmer until water is absorbed and quinoa fluff up, about 15 minutes. Quinoa is done when you can see the curlique in each grain, and it is tender with a bit of pop to each bite. Drain the quinoa in the strainer for any extra water and set aside.
  2. While the quinoa is cooking make the dressing. Mix together all ingredients until smooth. Add a little more hot water to thin the dressing if needed.
  3. Toss the cooked quinoa, cucumber, capsicum, onion,tomato and half of the dressing. Add more dressing if you like and season with more salt to taste.

source: JustAsDelish

PS: Only spent $15 dollar the whole day (on gas).

 

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June 3, 2012 · 10:14 pm

Tight and Toned Gluteus Maximus Workout Routine

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· 12:00 am

Getting Slim Without The Gym

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June 2, 2012 · 11:49 pm

Tone Up Your Thighs Workout Routine

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May 31, 2012 · 6:06 pm

Beach Ab Workout

How do you get a beach body fast? 1. Find a beach 2. Take your body there. Haha :) Here a nice little ab workout routine. All these excerise should be done fast and intense. Good luck!

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· 5:46 pm

30 min Hardcore Swimming Circuit

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Summer is official here! Time to do some fun out door workouts. For most of us hitting the pool is the first outdoor activity we want to participate in and did you know that a 120lbs woman burns an average of 300 calories for 30 minutes of swimming?Now that it’s getting hot and sunny its the perfect opportunity for one of the best cardiovascular exercises ever.  Swimming is incredible because of the fact that it is a solid full body workout without the impact of running and lifting on your joints so even if you are healing Summer is official here! Time to do some fun out door workouts. For most of us hitting the pool is the first outdoor activity we want to participate in and did you know that a 120lbs woman burns an average of 300 calories for 30 minutes of swimming?Now that it’s getting hot and sunny its the perfect opportunity for one of the best cardiovascular exercises ever.  Swimming is incredible because of the fact that it is a solid full body workout without the impact of running and lifting on your joints so even if you are heal from an injury, you can still have a great workout. So take advantage of this amazing weather and add a little workout in between sessions of laying out in the sun. Heres a short but sweet 30 min swimming workout routine you should try.

30 min Hardcore Swimming Circuit

(adapted from livestrong.com)

Beginner Workout

  • Warm up for 10 minutes by flutter kicking with your back against the wall.
  • Start swimming with a crawl stroke for one lap (25 yards) and rest for one minute. Repeat this exercise for 5 laps
  • Tread Water for 3 minutes
  • Basic Backstroke for one lap
  • End the workout by treading water for one minute
  • 3X25 pushups, 3X50 situps, 4X20 squats

Intermediate Workout

  • Warm up with flutter kicks for one minute or dolphin kicks with your back against the wall.
  • Follow this with face-down dolphin kicks for one minute against the wall or across the width of the pool.
  • To finish the warm up, swim one easy lap with a crawl stroke for 50 yards.
  • Start the main set by swimming three sets of 50-yard laps (2 laps), including a half-minute rest after each lap. Aim for laps with continuous kicking, such as the dolphin kick, backstroke flutter kick, backstroke or crawl.
  • Complete the set with a 50-yard timed lap of kneeling dives, crawl strokes or freestyle stroke.
  • Cool down with two 25-yard laps of easy swimming, such as the scull or backstroke.
  • 3X25 pushups, 3X50 situps, 4X20 squats

Advanced Workout

  • Start your workout with one set of freestyle strokes for 200 yards using alternate breathing and one minute of rest.
  • Continue with two sets of Individual Medley (IM) strokes for 100 yards with one minute of rest after each; four sets of freestyle strokes for 50 yards using alternate breathing on the first 25 yards, with 30 seconds of rest after each 50 yards.
  • End the workout with four sets of easy laps using any stroke for 25 yards. Cool down with two 50 yard laps of easy flutter kicks.
  • 3X25 pushups, 3X50 situps, 4X20 squats

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May 30, 2012 · 10:48 am

Jump Off Jiggle Fast 19 Minute Workout

Again no equipment needed. Fast and basic workout.
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