Sweaty Summer Workout.

It’s getting hot outside y’all and that means clothes are coming off! Personally, I am in the worst mood if I don’t get moving and sweat everyday. I’ve come up with this intense workout that will make you feel amazing. This circuit is perfect to do outside!

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Warm Up

go for a 5 minute jog and preform simple stretches to warm up your muscles

Circuit #1 (legs)

-25 lunges

-5 burpees 

-25 jumping lunges 

-5 burpees 

-25 inner thigh squat pulses 

-5 burpees

Circuit #2 (arms) 

-10 push ups  abs-beach-fit-girl-Favim.com-2188961

-20 tricep dips 

-30 small arm circles 

-30 big arm circles

Circuit #3 (abs & butt) 

-20 squats 

-25 full crunches 

-25 fire-hydrants each leg

-25 v-ups

-25 donkey-kicks 

-1 minute plank

***Finish with a 1.5+ mile run*** and go give yourself an applause, you killed it!

Until next time,

Claire

Healthful New Years Resolutions For Everyone

Hi guys and happy new year! I hope you all are well. As we all know weight loss/eating/health is a theme that enters a lot of people’s minds on January first. I personally have mixed feelings about new years resolutions, but I think it IS healthy for people to start thinking about what they’re putting in their body and what they’re doing with it. This being said, people think that intense, immediate switches are the way…and then usually fail. Nothing is immediate!!! Real results comes from longterm commitment, leading to longterm health & happiness. So, these next five goals can be for ANYONE, even people who live super healthy lives, it’s always good to reinforce and remind yourself.

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1. Water, water, water! I cannot stress the importance of drinking water. Your cells (those things that keep you alive) BREATHE with water. Aim for 2-4 liters a day. Plan on drinking a big glass when you wake up, during your meals, between your meals, and another glass before bed. (Yes, I know that’s all day) I recommend buying a reusable water bottle and constantly filling it up throughout the day. It’s really yummy to add lemon or citrus fruits to your aqua. Your friends will be asking how you got your skin to look so good!

2. Smaller portions. This is so important you guys, people do not realize how much they are eating. Remember that your stomach is the size of your fist before your eat. Treat eating as a sacred thing (which it is by the way), chew slowly and get in touch with your senses with each bite. It helps to not hang around the kitchen after eating to limit grazing. I like to have a big cup of tea after meals. Know that you usually don’t need as much as you think you do. Don’t let your mind take control of you, this is your life, live it!

3. The Half Method. There are two ways I use the 1/2 method. The first is when I’m eating something delicious, but a little naughty, usually not something I eat all the time. This could be a pastry tart, or a sandwich, or pasta. I recommend splitting it in half, and eating only the half. You will feel satisfied and you are still getting the taste you desired. Now, if you’re like me, if I eat the half the next five minutes will consist of me staring at the other half and then finally giving up and eating it. Here’s the trick, if your with other people, split it and share! If you’re alone, get the half to-go and immediately stow it away in your bag.

The second way to use the 1/2 method is with your regular lunch and dinners. Make sure to have at least half of your plate filled with vegetables. Using that guide you’ll no doubt be getting your veg intake and it will help when you go out to eat.

4. Move more! One thing I find so funny about the American culture, is people would rather slave away in the gym like rats on a wheel than go up the stairs to a friends flat on the third floor, or walk a mile to a cafe. Find ways to walk more in your daily life! You don’t have to do these intense workouts in the gym. Do calf-raises on the train, walk to work, take the stairs (especially if it’s below level 5), flex your core as you’re sitting at your desk.

5. Breathe, baby breathe. So many of us forget the beauty of the breathe. Take time to inhale and exhale for six seconds, through your nose. Be consistent and remind yourself that your breathe takes you through all times of your life. The good and the bad.

Until next time,

Claire

Let’s talk: BOOTY!

Happy hump-day! Today i am going to share with you my favorite booty workout and booty motivators. Let’s get cheeky and let’s gooooooo!

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Workout:

1. i love this butt workout by trainer Justin Gelband so much that i do it everyday. Justin is an amazing and well-known trainer and OWNS Victoria’s Secret model Candice Swanepoel’s booty, so basically listen to him.

https://www.youtube.com/watch?v=G892CW5csjU

2. whilst brushing your teeth at night and in the morning, i do 30 squats. i get my booty toned while getting my teeth clean. win-win, baby.

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Until next time,

Claire

 

 

5 Tips To Stay Fit This Summer

Summer is officially here!!! You should not be worrying too much about how you look butttt you still want to feel confident, proud, and happy in your beautiful self. So, let’s go through my top five tips to stay healthy & fit this summer. tumblr_n5nkg9O8Ei1r0na0so1_500

  1. THE SUN IS OUT! yay! The sun boosts your mood and gives you a beautiful glow…but be smart about it. I do not care if you are only running errands or if it is a bit foggy outside or if your foundation has SPF 15. The statistics for people in the US that have skin cancer are shocking. It’s better to be safe then sorry. Stalk up on a face and body sunscreen of SPF 30 or higher.
  2. Right as you wake up in the morning is the best time to set the tone for the rest of the day (also make sure you got a good amount of pillow-time the night before). I recommend a morning reflection/mediation. Yes, I get it, you are in a hurry. This could be 10 minutes some days, and others a mere 30 seconds. Just sit your booty down, breathe, and think about the energy you want to accept and bring forth throughout the day ahead.
  3. Stay active whenever you can! Do squats while brushing your teeth, take the stairs, do calf-raises while waiting for the bus, carry your groceries to your car, bike instead of drive. If you are on vacation, use nature to your advantage: go on a run, climb trees, swim. You CAN stay toned with your own body weight!
  4. Amp up the H2O. Your body literally RUNS on water, your cells would die without it! Aim for 2-5 liters in a day. Drink a liter when you wake up, another at lunch, half a liter in the afternoon, and another liter at dinner. BAM! 3.5 liters down and in the system. It really is that easy. Respect the Earth and carry your liquid in a reusable bottle or mason jar. If you are not a water-fan, i suggest you befriend H2O, and quickly. Or drop in some citrus fruit to add flavor.
  5. Eat the sun…and the stars. My best suggestion for a clean diet is first, the main portion of what you eat should be the cleanest foods out there, fruit and veg. Then go from there; meat, fish, grains, spices, eggs, seeds, and nuts. If you’re craving some stuff that isn’t the best for your body, I like to create fun recipes with ingredients that replace the bad stuff and are A LOT better for the body.

Hope these tips helped you and remember to have a fun summer!

Until next time,

Claire

Starting A Healthy Lifestyle: The Basics

This post is for people who are just getting into health and fitness. I will be doing a post soon for people who are already living a healthy lifestyle and want to amp it up. tumblr_mn5p6xftlS1s8kq4zo1_400

  1. Change you mindset. This is not a “diet”, it’s a lifestyle. When you choose to live a healthy lifestyle it is all about balance. Don’t dread eating a healthy meal, make every single meal you eat flavor packed and delicious. You can have the things you like, such as brownies and burgers, but in moderation. One bad meal will not make you unhealthy just like one good meal will not make you healthy.
  2. Water. The best advice I have for this is: CHUG! If you think you’re drinking enough water, drink more. Your body is 60% water. YOU.NEED.WATER!! Water helps with literally everything in your life. When you go out to eat, get water. When you’re at home, drink water. When you’re at work or school, bring water. Always be drinking water. To help with this, get at least a 32 oz reusable water bottle to bring and fill up wherever you are. tumblr_mon7n7LG111rltj0eo1_500
  3. Eat clean, lean, and green. This is a good rule of thumb with healthy eating. Eat lean protein like fish, chicken, eggs, nuts, and yogurt. Eat clean and green foods that fuel your body like vegetables, fruits, and good-for-you grains like quinoa. Strive to eat the least amount of processed foods as possible. Swap out a regular salad dressing(s) for olive oil and lime. If you stick to this moto of “clean, lean and green”, you will be on the road to success.
  4. Sleep. Now a days a lot of people consider sleep a luxury, not a priority. You need to make sleep a priority. This does not mean getting 6 hours of sleep on the weekdays and sleeping until three on the weekends (i am guilty of this). Get everything done earlier, stop eating and turn off electronics a couple hours before bed, drink something soothing like tea and read a book to help you relax. If you have trouble settling your mind before bed, there are these relaxing chewable tablets called “Tranquil Sleep” that really help. You can buy them here: http://www.amazon.com/Natural-Factors-Stress-Relax-Tranquil-Chewable/dp/B000OBY4MU
  5. Stay Active. We were born with limbs, and bones, and muscles…our body’s want to move! So get up and move that body of yours. Walk, run, box, jump rope, dance, swim, lift, hike, stretch, bike…just go out into the world, sweat, and move your wonderful body. tumblr_m965q7tyAa1rnhmhjo1_500

I hope my advice helps you, and remember: this is a lifestyle not a diet. 

Until next time,

Claire

Jump Rope Routine

Jump-roping is one of my favorite exercises to do, in a short period of time it gets your heart racing. If you haven’t skipped roped sense you were four feet tall, it may be a big shock to you, and a minute of jumping may be extremely hard to do. So give it some practice and time, this routine will help burn fat and pump up your metabolism, if you’re having a hard time, take quick brakes in between. jump rope

Workout:

  • 1 minute of regular jumps
  • 1 minute wall sit
  • 1 minute of regular jumps
  • 1 minute of pushups
  • 1 minute of skipping jumping jacks
  • 1 minute plank
  • 1 minute various jumps ( for ex: 20 seconds normal skip, 5 seconds on one leg, 5 seconds on other leg)

THAT’S IT! If your up for it, repeat 1 to 2 more times

How To Be Swimsuit Ready For Summer

Swimsuit season is here, as all the magazines have already reminded you, and that means it’s time to crank up your routine!

You can exercise your heart out, but eating clean is so important to get you into that swimsuit. Not downgrading exercise, because they both work together, in correspondence.

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Food

  • Eating a well balanced breakfast within 90 minutes of waking up is so important. I have tons of breakfast recipes that you might love! 
  • Aim for your meals to be Lean, Clean & Green to get the results you want. This means tons of veggies, fresh fruits, lean protein and healthy fats! Eliminate processed foods and stick to whole, real nutritious foods.
  • Always drink 8-14 eight oz glasses of water a day: the more the better! Water helps your skin glow, keeps you awake and alert, metabolizes your body, flushes toxins, and so much more! Did you know the average persons water content in there body is 50-75%? Sometimes you think your hungry but you’re actually dehydrated.
  • If your still having trouble understanding what clean eating is, watch this video here: http://www.youtube.com/watch?v=8784JC75Zbw
  • Eating LC&G at dinner is so important because you will not be burning off the carbohydrates you eat like you would be for breakfast or lunch! Aim for lean protein and vegetables at this meal.
  • Dessert is OK. Have a square or two of 75% or more dark chocolate to curb your cravings!

Exercise

  • Cardio is important to shed the fat, but in order to have lean muscle, you need to be doing strength exercise. And don’t worry ladies: weights do NOT bulk you! It create lean, toned muscle. 
  • Aim to workout 4-6 days a week, incorporating both cardio and strength. Strength does not have to mean the weight room necessarily, body weight exercise routines are great! For cardio, it doesn’t have to be one hour on the elliptical, 15-30 minute HIIT seasons get the job done!
  • I love ToneItUp’s workouts (they post a weekly schedule!) http://www.toneitup.com/

Motivation

  • Motivation helps drive that goal of yours! Find a picture, a quote, music, accountability buddy, really anything that will help you with your goals! 

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Questions? Shoot me a comment and I would love to get back to you!

Good luck!

Clairety

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