Yoga, Art & a Live DJ…Sign me up!

There is definitely not a lack of yoga studios and events in Charlotte. I have absolutely loved trying new studios and going to different events since moving here last summer. I have been hopping around taking advantage of new student specials in order to find the perfect studio (annd to save some $$). The yoga presence in Charlotte is great and it has given me something to get involved in. I have also made some friends in the process, which has made Charlotte start to feel like home.

Last night I went to NC Yoga Bars “Balance to the Beat” event. NC Yoga bar is a “pop-up”studio in Charlotte. They hold classes at galleries, breweries, apartment complexes and for private parties. The vibe is really friendly and inviting, without any kind of studio intimidation. The event was held at the Advent Coworking Art Gallery. I got there early to have a look around and there were a ton of cool/unique pieces to check out before class.

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Macros, Macros, Macros!

If you are serious about seeing results from exercise, then you must pay attention to your macronutrients. Many people think that because they workout, they can eat whatever they want. Or that weight loss will happen by restricting calories without paying attention to specific nutrients. So wrong! The breakdown of substrates is so important in order to achieve your fitness goals. There are 6 nutrients that the body needs to function: carbohydrates, fats, protein, water, vitamins and minerals. The macronutrients are carbohydrates, fats, protein and water. Vitamins and minerals are the micronutrients.

The American College of Sports medicine recommends the following macronutrient breakdown for a balanced diet: 45-65% of calories from carbohydrates, 20-35% of calories from fats and 10-35% of calories from proteins. Note that this is a general recommendation and your macronutrient breakdown will be individualized based on your body composition, activity level, exercise training and your goals. So where to start? Follow these steps to get an idea of how to breakdown YOUR macros to get the results you want!

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Viva Las Vegas

I absolutely love to travel. Its such a thrill to put yourself in a new place and explore the surroundings. Being spontaneous, trying new foods and meeting new people are just a few things I love about traveling. My latest travel adventure was celebrating my 26th birthday with my boyfriend, Shan in Las Vegas. He completely surprised me with these travel plans a few months prior to the trip. So it was awesome to have something to look forward to for my birthday this year! I am going to share my top 5 highlights of our trip as well as 5 tips to stay on track with your health while on vacation.

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Finding the Perfect Exercise Intensity for You

Exercise intensity is the most influential aspect of a workout. It impacts how many calories are burned, how much blood is delivered to muscles, the amount of CO2 removed and what the body uses as its primary fuel source. All that basically means is that the body responds and adapts to the demands placed upon it during exercise.Its important to understand what exercise intensity matches your goals in order to see the results you want. Whether burning fat, strengthening the cardiovascular system or increasing performance is the goal, there is an appropriate intensity to match each.

Lil guy running

Now lets back up and spell everything out.

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Making a comeback this flu season

Flu season is here in full swing and I did not get so lucky this year. I caught the stomach bug that has been going around Charlotte and have been out for 3 days now. Getting the flu makes me feel so defeated. I think to myself “how the hell do I do what I normally do day to day?” Waking up at 5:00am to get to work, getting an afternoon workout in, coming home to make dinner, prepping breakfast and lunch for the next day and then unwinding with Shan before we call it  a night. It all sounds so exhausting…

Now I am finally starting to feel like a human again, thankfully! But the thought of jumping back into my normal routine is really overwhelming. I feel like I put this un-neccessary pressure on myself to bounce back quickly in order to make up for lost time. I need to work on being patient with myself and listen to my body. Right now I need rest, fluid replacement and fuel. The body won’t be able to train efficiently again until its healed and all the bad bacteria is gone.

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Life Lately + Weekly Workouts

This marks my third week as an intern at Carolinas Medical center. I am finishing up my graduate degree in Exercise Physiology through Eastern Michigan University. Since I moved to Charlotte NC over the summer, I found my internship down here. I am working in cardiac rehabilitation and I really like it so far. It’s such a relief that I am enjoying the work and picking up things quickly. The pre-graduation excitement/ nerves are starting to hit me. I am thrilled to be graduating, yet slightly terrified because now I really have to put my big girl pants on and enter the real world.

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Whats the craze: health foods we’ve been hearing about lately

As someone who is invested in health and nutrition, I want to be aware of all the latest products that have major health benefits. There is so much hype in the fitness world about new foods, supplements and drinks. It can get overwhelming at times to decipher between the fads and quality products.

Just take the time to research and find whats best for you. Try new foods to get your own opinion and see what works. Even is your not into it, hey, you gave it a go! Be proud that you took a step to do something better for yourself. On the other hand, you could find your new go-to food that has tons of health benefits.

Four products that I have heard a lot about lately are apple cider vinegar, bone broth, coconut oil and ghee. I have outlined what each product is, the health benefits and how to incorporate them into your diet.

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The 5 Puzzle Pieces of Fitness

So what makes someone physically fit and healthy? Of course lifestyle choices, diet and exercise are things that influence our fitness and overall health. But when thinking about what makes someone physically fit, what comes to mind? Being strong, energized, lean and confident are a few that come to my mind. There are 5 components of physical fitness and its important to train each part in order to increase performance or reach goals. Can you name all five?

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A Southern Snowday

I moved to Charlotte, NC from Ann Arbor, MI about 7 months ago. This is my first winter here in Charlotte and its been quite the treat compared to Michigan winters. We did get out first snowfall yesterday and the entire city shut down! I was shocked because we only got about 2 inches. No school, no work, the gym and yoga studio were closed, even the bank was closed! Since there was not enough snow to hit the slopes, I decided to stay in and make some hearty yet healthy eats.

First, I made some no-bake Cranberry Oat bars. They are packed with protein, antioxidants and healthy fats. They are also gluten free, vegan and soy free. Everyone can enjoy these delicious gooey bars. Only 5 simple ingredients are needed.

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Weekly Workouts

I have been keeping a fitness log since September of last year (so about 5 months). I started tracking my exercise because I signed up for my first Reebok Spartan race! With something specific to train for, I have been much more motivated to keep up with my workouts. Having a goal makes such a big difference. It pushes you on the days your really not feeling it and its something to look forward to. My race date is in April, so I still have plenty of work to do.

When I track my workouts, I include the following:rpe-scale.gif

  • Main activity (HITT, yoga, running, weight training, etc) & duration
  • Main muscle groups targeted
  • RPE- rate of perceived exertion, which is a fancy way of stating how hard I worked. I use the Borg 6-20 scale.
  • What was most challenging
  • Any other notes- how I felt, if anything come up mentally, how sore I feel or just anything else I feel like noting.

 

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