:Fitlosophy:

Getting back on the blog wagon

It sure has been a while since my last post. Life has definitely sped up (in a good way) and I just let blogging slip through the cracks. I am still in the process of figuring out what kind of style blog I want and what content I want to focus on. Over thinking all of this has caused me to just avoid it all together. Starting a blog these days is challenging! There are so many amazing blogs out…

All about protein powders. How to choose one thats best for you.

I used to think that protein powders were meant for body builders or those trying to bulk. I didn’t think I really needed one since my goal is to gain lean muscle and improve my cardiovascular fitness. However, when I started to track my protein intake per day, I realized that I was not getting enough protein. How much protein is enough? Well that can probably be its own separate post, but I like…

Working during mealtime hours? How to stay on track with Nutrition

Working in the service industry or in any job that requires you to work through mealtime hours without a real “lunch break” can make it really difficult to eat healthy. Your running around like crazy from from 4pm-11pm and surrounded by delicious food the entire time. Ugh. When blood sugar levels start to drop, its really tempting to drink soda or to eat the mozzarella sticks that were ordered by…

Fitness Certifications: How I became ACSM Certified

So if your interested in working in the fitness industry, getting a professional certification is a must-do. Whether you want to be a personal trainer, health coach, group exercise instructor or work in a clinical setting, there is a certification that fits all of these positions. Professional certifications will help you secure a job in the field and give you credentials to prescribe exercise.…

Tame that sweet tooth with these healthy treats

I don’t track my food on the reg, but I will from time to time to make sure I am on track with my nutrition. The first time I tracked my food using myfitnesspal, I was shocked at how much extra sugar I was eating. I don’t add a ton of sugar to things and I avoid processed foods, so I thought I was good. However, when you take a closer look, you realize that there is hidden sugar in almost…

Mud Run/ Spartan Race Guide: How to be race day ready

You have signed up for a race, trained hard and now you are approaching race day. Planning out food and workouts the week leading up to the race can be challenging. The goal is to have peak energy and strength on race day and be as prepared as possible. I completed a spartan race about 2 weeks ago. This is a guide to how I got race-day ready, as well as tips and photos from my experience! (more…)

How I trained for my first Obstacle Course Race

Last weekend I completed a Reebok Spartan Sprint in Charlotte, NC. There are three different types of spartan races. The Sprint is 3-5 miles in length and has 20-24 obstacles throughout the course. The Super is 9-11 miles with 25-28 obstacles and the Beast is 12+ miles and 30+ obstacles. Since this was my first obstacles course race and I am not much of an endurance runner, I stuck with the…

Meals for Prep: Spaghetti Squash, Chicken and Veg

Have you ever had spaghetti squash before? If not, you need to try it! Its a delicious and healthy alternative to pasta. The consistency is similar to rice noodles and it pairs well with anything you would cook with pasta. I just started meal prepping at the beginning of the year and I have noticed that it makes a big difference in my eating patterns throughout the week. Not only do I save time,…

Weekly Workouts + Happy St Patty’s Day

Happy St. Patricks Day! I remembered it was St. Patricks day this morning as I was getting ready. I don’t ever do anything to celebrate, but I figured I would at least change out of my all-black outfit and put something green on. Over the weekend, my boyfriend Shan and I went to our first Charlotte Hornets basketball game. The basketball game fell on the same night as  Charlotte’s St. Patricks…

Snack on something different

For the longest time, I was creature of habit when it came to snacking. Constantly reaching for yogurt + granola or hummus + pretzel chips. Now don’t get me wrong, I will still always have these items on hand. However, I have gotten a lot more creative with my snack options lately. I love it when I can look forward to a snack and really enjoy it rather than just munch away mindlessly. I am the…

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…

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…

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…

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…

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…

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…

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…