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Showing posts with label fitsperation. Show all posts
Showing posts with label fitsperation. Show all posts
3/3/14
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2/8/14
We love a good cardio session! We feel less stressed, more energized, and more confident after
we've got our blood pumping. And, when added to your gym routine, cardio can
significantly assist in your fitness progress. So fitties and newbies here are
7 ways to get the most out of your cardio workout this week.
[Photo @running_momma]
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1/2/14
Hey lovely! Here are some of our favorite new year essentials complete with my favorite running squeakers and a fresh new journal. Motivation comes in all forms, and sometimes I am motivated to hit the gym when I buy a new pair of pants, sneakers, or work out gear. I also love starting off a new year with a journal. There is something about a blank page that makes me feel inspired, and like anything can happen!
$9.91 - austique.co.uk
macys.com
dickssportinggoods.com
victoriassecret.com
sportchek.ca
victoriassecret.com
$53 - debenhams.com
kohls.com
paper-source.com
wayfair.com
victoriassecret.com
victoriassecret.com
Stay Lovely,
D.R
Editor and Curator of
Dusk & Rubies
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11/28/13
10/15/13
How are you doing? We are reaching the home stretch here so I have three cardio routines that you can try! I am a big fan and believer of interval training and if you're looking for a way to slim down, and tone up lean muscle, then this is the way to do it!
Remember to adjust the speed, interval, and time to fit your needs, but try to push yourself a little further each day!
Dusk & Rubies loves, what we call, "the chorus method". Every time you hear the chorus in the music you're listening to while working out bump up the speed, or the interval while doing cardio! It is a great way to easily add interval training into your routine!
So we'll leave you with one of our favorite songs to interval train to:
You'll be giving more...to your workout!
Stay Lovely,
D.R
Editor and Curator of
Dusk & Rubies
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10/13/13
I can't seem to post these designed workouts fast enough! So here are the workouts I did for Day#5 and Day #6 of Dusk & Rubies 10 Day Fitness Challenge!
Day #5
The people who make the change to stay fit, and stay fit for the long haul, are those who find ways to fit fitness into their hectic schedules, their workday, and their lives. So, what did I do on day #5 to meet this goal? Well, it depends on the job you have, but here are a few ways to add fitness into your workday like I did.
1. If you have a desk job:
1. Swap out your chair for an exercise ball. Stimulate your core muscles with this easy trick.
2. Eat your lunch at your desk, and use your lunch break to take a walk.
3. It may not be fashionably, but you could wear ankle weights under your dress pants, so that every move you make will have a toning effect. (This will make walking in heels a challenge so we suggest you use this when wearing flats, or shoes with 1" heels.
2. If you have a job that incorporates manual labor:
1. Waitress, Sales, Hairdresser, Doctor: these are all jobs that incorporate a lot of movement so you're lucky. We suggest to buy a pedometer to track how much you move, and the calories you burn. Each day try to meet the goal you set for yourself, or top it!
3. If you have a job that is part time stationary, but has moments where you can move:
1. Teacher, Therapist, Appraiser: If you have a job where you find you can sit or stand I suggest you try to move more. As a teacher, when I had hall duty I would walk the hall instead of sit at a desk.
2. Take the stairs always, and often.
3. If you're traveling, and sitting in a car for long periods of time when at work be more aware of when you're not in the car/ not traveling. Take breaks in between to walk, to stretch. It is always a good idea to invest in some weighted wristbands, ankle bands, or vest. It just makes every little move you make more important. Park far away from your destinations too, so that you can stretch those legs!
Day #6
So how are you doing? We are more than halfway through? How do you feel? Stronger? More fit?
Today I want you to get outside! Play a game of tennis, a round of golf, a pickup basketball, soccer, whatever and whichever sport you know how to play. Maybe even some yoga in the park!
Doing something you love is an easy way to get exercise in.
Day #5 and Day #6 is all about fitting fitness into your everyday life. We want you to try to make small changes: move more at work, and get outside
Good luck! You're almost done with this challenge; keep it up!
D.R
Editor and Curator of
Dusk & Rubies
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10/10/13
Are you keeping up?
Are you just getting started?
This is Day #4 recap of the
Dusk & Rubies' 10 Day Fitness Challenge!
Day #4:
Are you feeling the burn? Today we take it down a notch, but don't jump for joy just yet. We take it down a notch by taking a 60 minute Kick & Tone Class. If you have a kickboxing class at your gym, or the P90x Kickboxing DVD this is a great alternative. It incorporates both light lifting and lots of fun kickboxing moves that tones your inner and outer thighs, and glutes!
If you don't belong to a gym, you're new to kickboxing, or you're a little scared to try it I have curated a few videos based on your fitness level! Now you can do these workouts right in the privacy of your own well-decorated home!
Easy/ Newbie
Perks: This video is a quick 10 minute video that shows the basics to Cardio Kickboxing. Start with 10 minutes and work your way up!
Medium/ Occasional Gym Goer
Perks: High energy, faster paced, and 45 minutes long, but the instructor still explains exactly how to execute each move properly.
#FittieQueen
Perks: Do you consider yourself the queen of your workouts? Then, the Jillian Michael's cardio kickboxing video is for you. She is all business, and all about squats...so many squats in this 25 minute high intensity, not a lot of direction, quick paced video.
Stay Lovely, & Get Kicking!
D.R
Editor and Curator of
Dusk & Rubies
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10/8/13
Do Not Knock It Until You Try It!...
So what type of cardio could we possibly try next? Dance cardio, or in other words Zumba! Hey, I was the biggest skeptic. Even as a former dancer I doubted I would get the same type of workout from this "dance class" as I would running, or let's say going to a spin class.
So this morning I gave it a try, and was completely surprised! I was drenched, and completely feeling the high intervals (the fast dances) followed by the recovery dances (the slower dances). It was a 60 minute class my gym offered, and
I would highly recommend giving it a try.
Was it easy to pick up? With a dance background I was able to pick up the moves pretty easily, but messed up a few times. (My samba is not the best) But, it was all good! Everyone is there to dance, and no one is by any means a professional, so even if you're a beginner you'll feel right at home. If you feel nervous about trying the class, don't fear. Most classes are pretty full, and you can take a spot in the back, and blend in with the other bodies just trying to get a workout in, but make sure you have a good view of the instructor!
Food:
Revamp your breakfast!
Oatmeal + Cinnamon + 1tbsp slivered almonds
You need a breakfast that is going to burn slowly, and keep you full. By eating a whole grain with the additional protein in the almonds it is the perfect breakfast for someone who is cardio bound!
Happy Day #3!
Stay lovely
D.R
Editor and Curator of
Dusk & Rubies
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10/7/13
Change your diet; change your exercise; change your life!
Sometimes we fall off the wagon, and sometimes we just take up bad habits like eating dessert with every meal, drinking too many sugary drinks, piling on the extra cheese and extra bacon....sorry, this probably isn't helping. But, what if I told you that you could change this downward spiral in just ten days? Give me ten days of your time, and I will give you the steps you need to reverse the cycle, refresh your outlook, and get back to a happier, healthier you!
So, what are we waiting for? Let's begin!
Day #1:
Workout: Do some fat burning cardio! Use the machine of your preference: the bike, the elliptical, step-master, treadmill, gazelle. Whichever you can use for a good thirty minutes. Yes, we said thirty minutes. Why thirty minutes? Well, including a 5 minute warm-up, and a 5 minute cool-down, we want you to try for at least 3o minutes of cardio either outside or inside on a machine today. We want you to try to build up your endurance, your heart health, and your lung capacity. (If you can't do 30 do as much as you can and mark it down. We want to continue to reach for more time as you become comfortable) But the key is to find a speed that you can moderately attain for 30 minutes (meaning you're working up a sweat, but can still breathe comfortably). We don't care if you're walking, jogging, or running. Really try for 30 minutes.
Food: Replace one meal with a fruit, and veggie smoothie. Believe me it will fill you up. We made the following
1 banana
1/2 green grapes
1-2 leafs of kale
optional to add some extra fiber with 1-2 pitted prunes, or 1 tbsp. of wheat bran
3/4-1 c. Ice
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7/12/13
It's summer and I have been slowly losing weight, getting fit, and having a fun time figuring out what works for me, and what doesn't. I couldn't wait to post about what I have, in the past two weeks, added to my gym routine. It is called plyometrics, called plyo for short, and also known as "jump training". Add this to your routine and you will see some major results within the first two weeks, especially if you don't do any type of plyo in your routines usually.
What you will need:
-Two boxes (of differing heights) that are made to be jumped on. Your gym should have them available.
After I finish my cardio I do a few ab exercises, then head up stairs to get my plyo workout on. It is simple but I have seen and felt my legs become stronger from this simple exercise.
What to do:
-Using the shorter box you will need to jump up onto the box and then off 10x.
-Using the higher box you will need to jump onto the box and then off 10x.
(Repeat this 3x)
Tips:
1. Land softly on your feet. It takes more control; therefore, your muscles will hold and contract.
2. Take a break, if needed, between sets of 10.
3. Be wary that the higher box is indeed higher. Remember to use your knees, and bring them up high.
There are multiple exercises to try, and p90x even has an entire video devoted to plyo. I happen to really enjoy the one described above (My definition of enjoy is that it is difficult enough, yet still do-able after my cardio.)
Try it out, and tell us what you think!
Stay Lovely,
D.R
Editor and Curator of
Dusk & Rubies
CONTINUE READING
6/9/13
I know you have probably heard of the idiom, "slow and steady wins the race", and have probably read the fable that the well known cliche is from. But if not then I'll refresh your memory. It is a story by Aesop titled "The Tortoise And The Hare", and the story involves a turtle who has to race a terribly fast rabbit. Well, my ability to lose weight is one of the turtle lately, and I'm okay with that because guess what? I don't know if you remember but the turtle wins the race.
June 8th marked three months of eating healthfully for me. I have been eating better (eating 3 meals a day and 2-3 healthful snacks instead of my daily 2 pints of ben & jerry's) I have been losing weight the hard way, the right way, and damn I am proud of myself for sticking with it. In three months I have lost 12 lbs.
I could have easily done a cleanse, or only ate 2 meals, or gone vegan, or any one of the plethora of fad diets that are out there, but I didn't. I did it the old fashioned way, because I am tired of losing weight and then gaining it back. I want it off, and I want it off for good!
I'm sure there are those of you who feel the same way. For me, I just can't not have a burger if I want a burger. I can't not have feta cheese if I want feta cheese. And, ohhh, if I want peanut butter, and only peanut butter, then I will eat it off the spoon!
So what does one do when they want to lose weight but not actually go on a diet? Well I knew I didn't want to restrict myself from all types of foods. I knew I wanted to still be able to go out to a restuarant an order a meal, and not feel guilty about it.
I mean go out to eat with a group of women and you will see how crazy we are!
There is the girl who: claims she hasn't eaten anything all day, but really has eaten part of a pop-tart, two chicken nuggets, a bite of someone else's fries, and a diet coke, but thinks its cool to say she hasn't eaten anything.
Then there is the girl who:
So although my weight loss has been slow it has also been steady. 12 pounds in three months averages down to a healthy loss of one pound per week. Let me tell you it wasn't always smooth sailing. But, with the understanding and acceptance that as long as I stick with it the weight I wanted to shed would eventually have to come off I have been doing great!
Of course there are those few days when you are craving something not so healthy like: salty snack mix, chocolate covered graham crackers, or pretzels with Marie's Creamy Italian Garlic Dressing, and it is okay to give into a craving once in a while. But if you're eating well chances are you won't crave that stuff that often.
So remember that when you lose weight the right way it is usually slow and steady, and that it's not really a race at all, but rather a way for you to live a longer, better, more joyful life. I mean who doesn't want to be able to enjoy their piece of finish line pie once in a while, and who doesn't want to be able to order chicken parmesan for dinner, and who doesn't want to be able to nourish their bodies? I most certainly do, and I hope you do as well!
Stay Lovely and Healthy!
D.R
Editor and Curator of
Dusk & Rubies
June 8th marked three months of eating healthfully for me. I have been eating better (eating 3 meals a day and 2-3 healthful snacks instead of my daily 2 pints of ben & jerry's) I have been losing weight the hard way, the right way, and damn I am proud of myself for sticking with it. In three months I have lost 12 lbs.
I could have easily done a cleanse, or only ate 2 meals, or gone vegan, or any one of the plethora of fad diets that are out there, but I didn't. I did it the old fashioned way, because I am tired of losing weight and then gaining it back. I want it off, and I want it off for good!
I'm sure there are those of you who feel the same way. For me, I just can't not have a burger if I want a burger. I can't not have feta cheese if I want feta cheese. And, ohhh, if I want peanut butter, and only peanut butter, then I will eat it off the spoon!
So what does one do when they want to lose weight but not actually go on a diet? Well I knew I didn't want to restrict myself from all types of foods. I knew I wanted to still be able to go out to a restuarant an order a meal, and not feel guilty about it.
I mean go out to eat with a group of women and you will see how crazy we are!
There is the girl who: claims she hasn't eaten anything all day, but really has eaten part of a pop-tart, two chicken nuggets, a bite of someone else's fries, and a diet coke, but thinks its cool to say she hasn't eaten anything.
Then there is the girl who:
- can't eat carbs
- can't eat meat
- can only eat meat
- can only eat carbs
- can only eat like a caveman
- can only eat gluten free, although she herself is not allergic to gluten.
- can't go over her points
- is using a calculator under the table to count her calories
- won't have dessert but five long island ice-teas are okay.
- will only use artificial sweeteners, but will order dessert.
- lost 7 lbs on a three day cleanse.
- drinks water all day...and only water.
- skips meals.
- eats only dessert and no real food (that used to be me).
 |
| Joy always looks good on you whether you've gained a little or lost a lot. |
So although my weight loss has been slow it has also been steady. 12 pounds in three months averages down to a healthy loss of one pound per week. Let me tell you it wasn't always smooth sailing. But, with the understanding and acceptance that as long as I stick with it the weight I wanted to shed would eventually have to come off I have been doing great!
Of course there are those few days when you are craving something not so healthy like: salty snack mix, chocolate covered graham crackers, or pretzels with Marie's Creamy Italian Garlic Dressing, and it is okay to give into a craving once in a while. But if you're eating well chances are you won't crave that stuff that often.
So remember that when you lose weight the right way it is usually slow and steady, and that it's not really a race at all, but rather a way for you to live a longer, better, more joyful life. I mean who doesn't want to be able to enjoy their piece of finish line pie once in a while, and who doesn't want to be able to order chicken parmesan for dinner, and who doesn't want to be able to nourish their bodies? I most certainly do, and I hope you do as well!
Stay Lovely and Healthy!
D.R
Editor and Curator of
Dusk & Rubies
CONTINUE READING
5/27/13
Think back to when you were a young kid. You probably didn't think to yourself: I have to get my thirty minutes of cardio in. Why? Because, when we were younger we wanted to be active. Being active was fun, and a way to socialize. Chances are you were in either soccer or dance, baseball or lacrosse, and you spent your summers swimming in the pool, or playing manhunt. These are all forms of exercise that as kids we never thought about as something we had to do, but rather something we wanted to do.
So, why is being active so difficult for some in our adult life? Well, I can think of a load of excuses: we work too hard, we don't have the time, people socialize now over cocktails not bike rides, we would rather do something relaxing like watch television, or read a book, we would even rather sleep. When it comes down to it most people have other activities they would rather do, or they no longer find being active fun. I have found to be successful with exercise you have to make it fun for yourself. To make sure you're getting your recommended sweat on three-four times a week it has to be enjoyable. Those gym rats who say: your workout shouldn't be fun it should be intense, and you should be crippled in pain; otherwise, you're not getting a good workout ...are completely wrong.
I can still lose weight, get into shape, and have fun all at the same time sans the pain I felt from trying P90X, and you can too. Here are 5 fun workouts that don't necessarily feel like working out at all.
1. Rollerblading: Do you remember a Roller Rinks by your house growing up? If you are a 90's kid, then you sure do. For some reason rollerblading to music with your friends while strobe lights were going was one of the most fun things to do for birthday parties. This still sounds fun to me, and still continues to be one of my favorite summer activities. Plus, if you have a pair of roller blades this workout is free of charge!
2. Hiking: Another wonderful way to get into shape, but without feeling like you are doing required exercise is to go for a hike. There are some beautiful parks on Long Island and all over the United States. Just bring a camera and soak in the nature. Meanwhile your legs and glutes will be doing tons of work!
3. Hula Hooping: Play some jams, and swirl your hips and you have a dance party! Oh no- wait, you're working out your abs. Can't believe it? It is true! Have fun with the hula hoop with friends, and whittle your middle all at the same time. What's better is it won't hurt your back, and you won't have to keep count of how many crunches you're doing. Just hit play and sway!
4. Yoga: Do it on the beach, do it in a field, or do it in your room on a rainy day. Yoga is a great workout and you can do it for free just about anywhere. Don't know the first thing about yoga? You can find videos and tutorials on youtube!
5. Bike Riding: I can't help but think of the movie Now and Then and how the four girlfriends would ride their bikes all Summer long, listen to the radio attached to their handle bars, and discuss the issues they faced with coming of age. This throwback movie reminds me of my childhood, where my sister, cousins and I would constantly ride our bikes everywhere listening to our i-pods. So get your bike, get your friends, and enjoy the ride!
Stay Lovely...
...and get your funfit on!
D.R
Editor and Curator of
Dusk & Rubies
So, why is being active so difficult for some in our adult life? Well, I can think of a load of excuses: we work too hard, we don't have the time, people socialize now over cocktails not bike rides, we would rather do something relaxing like watch television, or read a book, we would even rather sleep. When it comes down to it most people have other activities they would rather do, or they no longer find being active fun. I have found to be successful with exercise you have to make it fun for yourself. To make sure you're getting your recommended sweat on three-four times a week it has to be enjoyable. Those gym rats who say: your workout shouldn't be fun it should be intense, and you should be crippled in pain; otherwise, you're not getting a good workout ...are completely wrong.
I can still lose weight, get into shape, and have fun all at the same time sans the pain I felt from trying P90X, and you can too. Here are 5 fun workouts that don't necessarily feel like working out at all.
1. Rollerblading: Do you remember a Roller Rinks by your house growing up? If you are a 90's kid, then you sure do. For some reason rollerblading to music with your friends while strobe lights were going was one of the most fun things to do for birthday parties. This still sounds fun to me, and still continues to be one of my favorite summer activities. Plus, if you have a pair of roller blades this workout is free of charge!
2. Hiking: Another wonderful way to get into shape, but without feeling like you are doing required exercise is to go for a hike. There are some beautiful parks on Long Island and all over the United States. Just bring a camera and soak in the nature. Meanwhile your legs and glutes will be doing tons of work!
3. Hula Hooping: Play some jams, and swirl your hips and you have a dance party! Oh no- wait, you're working out your abs. Can't believe it? It is true! Have fun with the hula hoop with friends, and whittle your middle all at the same time. What's better is it won't hurt your back, and you won't have to keep count of how many crunches you're doing. Just hit play and sway!
4. Yoga: Do it on the beach, do it in a field, or do it in your room on a rainy day. Yoga is a great workout and you can do it for free just about anywhere. Don't know the first thing about yoga? You can find videos and tutorials on youtube!
5. Bike Riding: I can't help but think of the movie Now and Then and how the four girlfriends would ride their bikes all Summer long, listen to the radio attached to their handle bars, and discuss the issues they faced with coming of age. This throwback movie reminds me of my childhood, where my sister, cousins and I would constantly ride our bikes everywhere listening to our i-pods. So get your bike, get your friends, and enjoy the ride!
Stay Lovely...
...and get your funfit on!
D.R
Editor and Curator of
Dusk & Rubies
CONTINUE READING
5/23/13
It was back in 2007 when I first decided I was going to try to start running. I wasn't a stranger to exercise by any means. Prior to running, I would work out at the gym by: lifting light weights, and trying different classes. My machine of choice for cardio was the elliptical.
Even after considerable time spent inside the gym, and outside participating in activities like: swimming, biking, and hiking for some reason I was still never happy with the outcome. I blame it on dance and tennis. As a dancer, I always had muscular thighs, and no matter how I worked them out they would never (to me at least) look slender like I wanted them too. Tennis didn't help either. The constant stop and go, lunges, and sprints up and down the court for hours was bound to build up some muscles. (I wish I had a picture of how jacked I looked after coming home from a Nike Tennis Camp where all players were scheduled to play 9 hours of tennis every day. Yikes.)
Anyway, I can't remember how the idea ignited within, or how I decided to do it, but on Easter after eating buckets of candy I realized I needed an exercise evolution. I had heard about the multiple benefits of running from so many people. How running can:
- Slenderize your entire body, because it works many muscles at a time.
- That it helps to break down bulky muscles into lean muscles.
- Burn tons of calories. (About 100 every ten minutes for a 150 lb person)
- Is great for reducing stress.
- It can, over time, really impair your joints (especially your knees) because of the constant impact with the pavement or treadmill.
- If you don't have the correct shoes, or the correct stride it could also cause complications in ones joints.
There was still another obstacle I had to overcome. From the time I was 8 until I was about 18 I had been prescribed inhalers for my asthma. My asthma was brought on by severe allergies, but as I grew up I also grew out of my allergies, and out of my asthma. And although I no longer suffered from the asthmatics cough I still had never exercised my lungs from cardio like many other kids.
So, with some semi-terrible knees, and the lung capacity of an asthmatic I set out to run my first mile. Great start right?
Now, I am not going to sugar coat it. After my first run I was panting like a dog left out in the sun for too long, and my chest felt like it was on fire-burning from the unfamiliarity of it all, but I did it. I completed my first mile. From those humble beginnings I am now able to run up to 17 miles in one run- the most I have ever attained. Many people ask how I do it because they want to start to run (Or, they just think I am nuts).
But if you want to be a successful long distance runner here are some tips that have worked for me:
1. Start slow. I started with one mile, every day, for one week. Then for my second week I ran one mile and a half. For my third: two miles, For my fourth: three miles. I stayed at each interval long enough, and only upped my mileage when I felt comfortable to do so.
2. Don't force it. Yes, you can force yourself to run four miles the first day, but truth be told the people that I see who do that won't run the next day. What helped me condition myself was that I ran small amounts three, then four, then up to six times a week. Then, I incrementally upped my mileage.
3. Distance first, then time. If you want to be a long distance runner don't worry so much on how fast you are going at first. You can always condition yourself to be faster. There are a lot of people who can run a 6 minute mile...for one mile, but not so many who could run 6 miles total. If you want to run more than one mile, and it's your first time slow down your speed. Try running at a speed of a 10 minute mile and see how many miles you can run.
4. Once you can run 4 miles you can run 6. I know it sounds strange, and you may say "6 miles no way". But many runners will tell you they have a mile they struggle to reach, but once they reach it they can attain more miles. For me, when I was first starting out and had been running for about two months the third mile was always the toughest, but then the following three always flew by.
The main reason why I run now? I love it. It is a great way to relax, and escape. When I put on my music and run my tension or any anxiety I had been feeling gets left on the pavement. I hope these helpful tips, and my story has helped any of you interested in trying to run feel empowered to do so.
Like always stay lovely,
D.R
Editor and Curator of
Dusk & Rubies
CONTINUE READING
5/11/13
You don't have to be in your best shape to have your best endurance. I hit the gym yesterday in an awful mood. (I was kicking and screaming not wanting to go) But once I was there look what I accomplished! I ran for three miles, and then walked uphill for two. (I had done a 10 minute mile jog before this) Bringing my entire workout to a full 60 minutes. And I did not even want to go. I was in a terrible mood.
Just get there, and even if you only stay for twenty minutes, that is twenty minutes more than you would have. And guess what? You will actually feel better afterwards.
So go on girl get your MAY workout on!
Stay Lovely,
D.R
Editor and Curator of
Dusk & Rubies
CONTINUE READING
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