To maximize the benefits from your aerobic exercise routine, have brief intervals of speed. For instance if you walk, add in some brief periods of jogging. This way you can get a great workout in less time. Higher intensity=more benefits in less time!

A great way to motivate yourself to exercise first thing in the morning is to lay out your exercise clothes and prepare a water bottle the night before. When you wake up in the morning you will see your exercise clothes and be inspired to get moving.

The best way to increase the number of mitochondria in your body is to exercise.  Through exercise you increase muscle mass and increase your oxygen intake.The faster your metabolic rate, the easier it is to burn calories and increase your energy. So get moving!

Apple cider vinegar draws out lactic acid from your muscles after exercise. A natural remedy to relieve sore muscles is to saturate a cloth with apple cider vinegar and wrap it around the sore muscle for 20 minutes. The pain should be relieved within a couple of hours. This is great for runners, athletes, and anyone who likes to take working out to the next level! Happy Friday!

Lifting weights is a great way to stimulate your metabolism. Every pound of muscle in your body burns 35-50 calories per day, where every pound of fat burns only 2 calories per day. Pick up those weights and start lifting! Aim for 3-4x a week of resistance/weight training. Happy Friday!!

1. Avocado -
2. Whole grain bagels
3. Pomegranate juice or bananas- potassium
4. Berries- Blueberries, blackberries, raspberries
5. Carrots
6. Whole grain cereal
7. Dark-meat poultry- lower in fat than red meat yet has all the iron, zinc, and B vitamins that women need in their diet.
8. Chocolate milk

Below are some nutrition and exercise tips for those of you training for a half marathon:
First of all, congrats to you for even taking on such a challenging yet rewarding event!
Nutrition:

Drink plenty of water- 1/2 your body weight in ounces
Vitamins- multi v, fish oil, Vit D., Vit C, B12, B complex
FRS- good source of vitamin B and electrolytes (drink before and during workouts)
Whole grains- oatmeal, whole wheat/brown rice pasta, brown rice, whole wheat/sprouted wheat bagel, Ezekiel bread, whole grain cereal
Fruits- blueberries, banana, pomegranate juice, Fresh squeezed OJ, apples, mango, pineapple, …

A great way to cool down and restore your fluid and mineral balance after exercising is to enjoy a glass of fresh squeezed fruit or vegetable juice. For example, V8 juice with low sodium, Orange, Pomegranate or Grapefruit juice. Followed by protein to restore your muscles. For example, a whey or hemp protein shake, chocolate milk or a high protein, low sugar bar.

Any time you can fit it in. However, if we are getting technical, then stretching at night just before bed is best. Static stretching will sustain the flexibility earned from your pre- and postworkout stretches, and the nighttime sessions will release tension built up from your day by signaling your body to shut down for the night, helping you fall into a deep, regenerative sleep.
Create a nightly habit of stretching your hamstrings, hip flexors, followed by your back and shoulders, and you’ll feel good in the am and sleep like …

The key to increasing speed is hip strength and hip mobility, so you can drive your legs with more force. Some good exercises to do are split squats or single-leg squats, which improve stability and explosiveness. For optimum results, 3x a week, complete 3 or 4 sets of 8 reps of each move. Add light to medium weights as desired. (5 to 15lbs)
For mobility, stretch your hip flexors. It’ll lengthen your stride. Start with your feet together, and step back with your right leg into a reverse lunge. Place your …