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Out With The Old, In With The Healthier

August 25th, 2014 by | 5 Comments

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Making healthier food choices can sometimes sound overwhelming or boring (or both!), but a better diet is key to weight loss, to fueling your best workouts and to making permanent healthy lifestyle changes for you and your family.

So where do you start?  There are plenty of healthy recipes to try but we’ve listed our favorite basic updates you can make to your kitchen and existing cooking routines that will help get you on the right path.

For instance, switching from cows milk to almond milk in cooking and baking doesn’t require any change in measurements but saves you calories.

Coconut oil is a good source of saturated fat and stays solid at room temperature so it’s an easy replacement for butter.

If you bake a spaghetti squash for about an hour, the inside can be scraped out and used as noodles; an excellent way to add vegetables and lighten up pasta dishes that can feel heavy.

What healthy food choices have you started making?  Leave a comment below and we’ll feature our favorites!

Top Ten Reasons to Run: #2

August 20th, 2014 by | No Comments

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Let’s be honest, sometimes running is the worst. It’s hard, tiring, and sweaty. Which is why we really rely on our playlist to get us through those low running moments. Nothing gets us running quite like hearing our personal theme song pump in our ears, here are some of our favorites.

Eye of the Tiger:  Survivor 

It’s a classic for a reason; that reason being, it’s awesome. It pumped up Rocky and it pumps us up.  Watch all the goodness here.

survivor

Firework: Katy Perry

“Don’t quit baby, you’re a firework”, can’t tell you how many times we’ve needed that line mid stride. Watch the video, feel your confidence boom.

Katy+Perry++Firework

 

Eminem: Lose Yourself 

Remember when this song was your jam? It probably still is, so add it back to your mix. And reflect back on why you loved it here.

eminem

Whitney Houston: I Wanna Dance with Somebody 

Ms. Houston knew how to belt it. This anthem combines ballad like qualities with some sick synth beats.  Check out this video and be inspired by those dance moves.

whitneyhouston

Sia: Chandelier 

You may think this one isn’t good for running because it feels like a slower jam, but we would disagree. The beat keeps our feet stomping through all those down miles. And if you haven’t seen this video yet, you are seriously missing out. Seriously. Watch the video now.

sia

 

And if you’ve ever been to a Color Me Rad, you know how serious we take our theme songs. And if you haven’t run RAD yet, register here.

 

Easy Daily Workout

August 18th, 2014 by | 6 Comments

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When we felt like our every day workout wasn’t taking us to the next level we decided to try a daily workout challenge. We pinned it to our fridge, cleared some space in the front room, and every night we did 3 sets of the chart above. We’re not gonna lie to you, it took a lot of effort to get it done every day, but we decided to set an achievable goal of completing the challenge for a 2 week time period. Not only did we find our waistlines getting svelter, but we got stronger with every challenge day. Now we’re challenging you to try the same. Since we don’t wanna hear any excuses, we’re taking you through every exercise in the challenge one by one, see below.

Jumping Jack 

Remember in Jr. High when your teacher made you do jumping jacks for 1 min? Well do that, but just do 100 of them.

Jumping_jack

 

Crunches 

They’re like sit ups, but instead of lifting your entire back off the floor, you only life the upper part of your back off the floor. For best form, keep your chin facing upwards toward the ceiling.

Crunch

Squats 

Squats are crazy effective, they work your entire body in one movement. Make sure you are keeping your weight off your toes and your feet should be hip-width apart with your toes pointing slightly outward. For great air squat tips, check out this video by 12 minute athlete.

air-squats

Push Ups 

There’s a reason the push up is an old stand by in the fitness world, they work! And push ups do wonders for strength training. When doing push ups, there is no shame in starting on your knees and working up to a on your toes push up.

Do keep tension when practicing a push up, many people relax their body as they lower to the floor making it difficult to power back up and having their elbows flair out.  Make sure you squeeze the shoulder blades when doing push ups, once you have the tension kept this will become easier too. As you come up from the floor, keep your shoulder blades squeezed together and it will help those elbows stay next to you.

Knee push ups:

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On the toes push up:

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Bench Dips 

You start bench dipping by sitting up straight on the edge of a chair/bench, keep your legs slightly extended, and feet flat on the ground. Place your hands on both sides on the chair/bench, just outside your hips. Without moving your legs, bring your glutes forward off the bench. Steadily lower yourself, when your elbows reach a 90 degree angle push yourself back up to a starting position.

dips-off-bench

Head Lifts 

To do a head lift; lie on your back, knees bent, feet flat on the floor. Inhale then exhale to push your abs toward your spine. At that time, tuck your chin and raise your head off the floor and count to two. Then return to the starting position and start again.

headlift

Plank 

It’s hard to believe the plank could provide such a good workout, until you try it. To plank: get in pushup position, then bend your elbows to 90 degrees and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet. Hold this position for 30 seconds.

Planks

Wall Sit 

A wall sit is exactly like it sounds. You’re going to press your back against a wall and bend your legs into a 90 degree sitting position.  Now stay sitting for 30 full seconds.

wall-sit

Back Stretch 

The back stretch mid daily challenge is a welcomed break and will rejuvenate you to finish the workout set. To stretch out properly; lie flat on your stomach, bend your elbows, place your palms at your armpit. Gently push up your chest and upper body until your chest is a few feet off the floor and hold for 30 seconds.

Woman Practising Yoga Asana

Now you’re ready, so get going on that daily challenge and let us know how it goes! For even more fitness tips enter your email here!