Dear People of the Gym

Ah, the gym. One of the only places where you can pay to sweat within uber-close proximity to complete strangers. Usually this results in good things like weight loss and stress relief, but occasionally it can be quite aggravating. Maybe I was just in a funk or something, but yesterday was one of those days for me, so I decided to write a little open letter to the people of the gym (almost sounds like it can be an old cheesy horror movie title, no?).

Dear Janitor With Questionable Sanitation Practices, 

I see you. I see you over there wiping down every single piece of equipment with the same damn rag. While I appreciate your dedication to evenly distributing ringworm throughout the gym, your sanitary measures (or lack thereof) make me want to bathe in a vat of hand sanitizer at the end of my workout, or fear contracting Ebola. I can only hope you have a separate rag reserved for the bathrooms. I'm itchy.

Dear People Who Like To Use Multiple Pieces Of Equipment At Once,

"Oh, I'm using that." [I get up and move down a machine] "Oh, I'm using that one too." Um, no you're not. I'm glad that you enjoy circuit training and it is a great workout, but you do realize your name is not on the front of this building right? You have to shaaaare. I know this a really hard concept to wrap your head around, but you can't section off a corner of the gym for your personal use because other people pay to use it too. 

Dear Woman Who Wears Overly Provocative Clothing, Has Perfectly Quaffed Hair And A Full Face Of Makeup, 

Just, why? I get that you're just trying (too hard) to pick up your next sugar daddy and I respect that, but seriously. We all know that you aren't here to sweat and you're keeping me from using the equipment I need to finish my workout. Not to mention, please consider the risks involved with using that cable machine with your long hair down like that - you're going to end up scalping yourself and that is not a cute look. You may want to put that shizz up...or better yet, can't you just go elsewhere to get your bills paid? I've heard great things about sugardaddy.com. 

Ok, rant over. I can just go on and on about the crazy things others do at the gym that irk me, but I'll save them for another post! What kind of things get on your last nerve when you hit the gym?

x's,

Affordable Activewear: Forever 21 Fave's

There's something about cute workout clothes that give a girl that little extra push to hit the gym. Frumpy sweatpants and a baggy t-shirt you got for free somewhere are not going to cut it! My favorite place to shop for activewear is Forever 21 (with T.J. Max coming in a close second). I find that they have the cutest gear around and at great prices, because who really has the money to drop $100 on a pair of stretchy pants your going to sweat your ass off in?

I have many pieces from here ranging from sports bra's, to tanks and bottoms and they have held up for well over a year with very little wear. And I hit the gym three times a week on the reg. I like to do a lot of my shopping online but the key here is to try some items on in the store first to determine your size. Since Forever 21 tends to gear their clothing towards the younger crowd, some pieces can fit a bit snug (so don't be freaked out if you have to go up a size!).

Here's some pieces that have got me wishing tomorrow was pay day!

Training Short: $10.80

Cutout Capri: $17.80

Sports Bra: $13.80

Leggings: $19.80

Mesh Top: $13.80

Sports Bra: $12.80 | Yoga Shorts: $12.80

Where do you buy your activewear from? Are you a big spender or a baller on a budget? Leave a comment below!

x's,

Fit Friday - Recipe: Pesto Chicken Stuffed Shells

Most days we eat chicken or salmon with salad for dinner, which can be a total borefest. Today I'm going to share with you one of my absolute fave recipes for days when I want to mix things up a bit without blowing our diets completely - pesto chicken stuffed shells.

Here's what you'll need:
14 whole wheat jumbo pasta shells
1 lb cooked ground chicken (you'll have extra, but I like to use it in salads and pitas for leftover lunches!)
1 cup pesto (or you can make your own)
2 cloves of minced garlic
4 oz fat free cream cheese
1 cup shredded reduced fat mozzarella
2 cups marinara sauce (optional)

1. Cook whole wheat jumbo pasta shells following instructions on package
2. Mix ground chicken, pesto and garlic and cook in skillet until no longer pink
3. Mix cooked chicken mixture with cream cheese and 1/2 cup of mozzerella
4. Spoon chicken and cream cheese mixture into shells and place in greased baking dish
5. Sprinkle remaining mozzarella on top of shells
6. Preheat oven to 350 and cook for 20 minutes uncovered, or until all cheese is melted (I like to turn the broiler on at this point to lightly toast the cheese)
7. Drizzle marinara sauce on top of shells

Dinner is served! Bon Appétit!

x's,

Fit Friday - How to Start and Maintain a Healthy Lifestyle

How many times have you told yourself you were going to start eating healthier, maybe even exercise a little, only to throw in the towel a couple weeks in or not even start to begin with (you know – the whole “I’ll start on Monday” thing…and then that Monday never comes)? Don’t worry, I’ll wait. Starting and maintaining a healthy lifestyle can be a tough thing to do. Life can be fast paced and hectic and grabbing a burger from Mickey D’s and then sitting on the couch to watch The Real Housewives can often feel like all you want to do at the end of a long day. Unfortunately, nothing good ever comes from greasy ass fast food and too much reality TV.

Photo via ultimatebodytrainer.com

I’m no doctor and I don’t even play one on TV, but here are some tips that really helped me and my husband to start eating, living and feeling better!

1. Start cooking! What you put into your body is so important to every aspect of your health. If you’re constantly eating out you have no idea and definitely no control of what is going into your food. And here’s a little secret – it usually ain’t good! Now you don’t need to be Rachel Ray in the kitchen to get this done. Go on-line (I love Pinterest for this), and find quick healthy recipes to make for dinner and even lunch. Then take a couple hours on Saturday or Sunday to write your menu for the week and post that shizz up on the fridge. Take a trip to the grocery store and buy all the ingredients you’re going to need for the week – this is important! If you’re one of those people who run to the store whenever you need something, this has to stop. Think about it, you’re on your way home from work, you’re tired, maybe even a little stressed out – do you really want to battle granny at grocery store? No – so you order in some takeout instead. No Bueno. If you want to go the extra mile, you can also prep your meals ahead of time to cut down on your time in the kitchen during the work week.

2. Don’t keep bad stuff in the house! This might seem like a no-brainer but, if you don’t have access to unhealthy foods, how can you eat them, right? So go into your fridge and pantry and throw out the cookies, the ice cream, the chips NOW. Then go stock them up with healthier options – check out this post for some snack ideas. Another thing I did along the same lines was to stop carrying cash on me so I wouldn’t be tempted to hit the vending machines at work. Then I stocked my drawers full or almonds, jerky and other non-perishable snacks I could bust out if my tummy started rumbling. I know this probably sounds extreme – but it worked for me!  

3. Find a physical activity you enjoy! Everyone knows if you absolutely loathe doing something, you’re not going to want to do it. Same thing goes for exercise; you need to find something physical that you enjoy doing. For me it is Zumba and other dance classes – on the days I have these classes, I am so much more motivated and even excited to get sweaty! The gym isn’t for everyone so its ok to think outside the box! As long as you are getting your butt up off the couch and getting your heart rate up, you’re in a better position than you were before. Then who knows, you might even start to like working out (especially when you start seeing results!) and might just get the urge to try new activities!

4. Don’t be unrealistic, but still hold yourself accountable! The number one way you are going to set yourself up for failure is if you set unrealistic goals, because you are going to constantly be disappointed. Yeah, you’ll go in with all the motivation in the world with hopes of getting that Kim K bod, but the second you don’t reach the crazy goals you’ve set for yourself, you’ll say “F – it” and give up completely! A week of eating better and hitting the gym may yield some results, but don’t be disappointed if nothing has changed and most importantly keep at it. Also, this is a tough one, but stop comparing yourself to others – every.one.is.different.  This is especially true if you go into this with your husband – men just hold their breath for five seconds and lose ten pounds! On the same token, you still need to hold yourself accountable. Start tracking everything you’re eating (you’d be surprised how many calories seemingly healthy foods can have) and also any exercise! I personally enjoy the Fitbit because it tracks your steps, calories burned, sleep, water intake and even gives me the ability to enter what I ate for the day via the app on my iPhone. Any tracker is better than nothing though (even the old school pedometers) and you can track you caloric intake online for free via the Livestrong site (and many others). Finally, don’t deprive yourself of all yummy treats! If you’re eating nothing but boiled chicken and greens you’re going to be more likely to quit. I am a true believer in cheat days – or as my hubby and I like to call it, “Fat Friday.” We like to treat ourselves once a week to a nice juicy cheeseburger…or some Chik-Fil-A…or some Chinese Food…or…let me stop before I get hungry!

I hope some of the tips I’ve shared with you today were helpful! Our health is just so very important – without it, nothing else really matters. You owe it to yourself to get on that healthy train (choo! choo!), you can do it! I promise, it’s not so bad!

Have any questions or ideas for future Fit Friday posts? Leave a comment below!

x's,

Fit Friday - Snack Attack!

I don't know about you, but I need to snack multiple times a day. Not only does it keep me feeling satisfied so I don't want stuff my face, it also keeps my metabolism chugging along at a steady pace. Before I committed myself to eating healthy (which was about two years ago), salty crunchy treats were my fave! It wasn't uncommon for me to chow down a bag of chips in one sitting!

These days I pay a lot more attention to what I put in my body (funny how getting closer to the big 3-0 has a way of doing that to a gal), so I've had to find a way to keep my snacks low calorie and healthy!

Here's a few of my go-to's:

Berries - Blackberries, blueberries, raspberries...I love them all! They are sweet and tangy and are great sources of antioxidants! Throw in a handful of chocolate roasted (NOT chocolate covered) almonds and it's almost like dessert!

Green Apples and Peanut Butter - I've been eating this since I was a kid and I never get sick of it! Go with an all natural peanut butter for the most benefits without the added chemicals. Or grind your own! 

Mama Chia Squeezes - If you haven't tried these, they're little pouches of puréed fruit and veggies with tons of chia seeds in it! They make great snacks to keep in your purse since they don't have to be refrigerated and they're only 70 calories! 

Hummus and Veggies - Buy those individual sized hummus packs and dip your fave veggies in it. My favorite are raw carrots, cauliflower and peppers. 

Popcorn - The 100 calorie size only! Great super filling snack with lots of fiber!

Kind Bars - 100% natural granola bars. They have just the right amount of chewiness and crunch and aren't overly sweet.

Hard Boiled Eggs - This is a no-brainer! Yummy portable snack you can prepare ahead of time and take with you to work. I even like to make healthy deviled eggs for work lunches using only mustard and paprika mixed with the yoke. You can add some Greek yogurt instead of mayo if you'd like.

Hope I have given you all some new snack ideas! What do you reach for when your tummy starts to rumble?

x's,

Fit Friday - Do You Zumba?

“Ditch the workout, join the party” – that’s the Zumba motto and with good reason! For those of you who have never attended a Zumba class, it’s basically like hitting your favorite club – minus all of the creepers trying to buy you a drink or dry hump you. In other words, it’s awesome!

I go to two Zumba classes a week and I can honestly say, that on those days I am SO much more motivated to workout. For one, you kind of feel like if you don’t go, all your fellow Zumba-ites will secretly be wondering why you’re absent – “Oh where’s Cassie? I bet she went to McDonalds for dinner and is in a food coma right now.” Sadly this is a true story (that has maybe happened more than once); I do love a cheeseburger! The great thing about working out in a group, is that it has a way of making you hold yourself accountable. Two, its just.plain.fun. Seriously, it brings out your inner pop star when you start to learn all of that choreography! Most of the music used for the classes has a Latin flair, but depending on your instructor, they may also include some hip-hop and pop as well. And three, you will sweat like you never have before; it is a killer total body workout.

Have I convinced you to give it a try yet? Here’s how to prepare for your first time!

Stay Hydrated – I’m not only talking about during the class. You need to make sure you drink a ton of water before, during and after. On days I do Zumba after work, I make sure I’m drinking water all day long; if I’m going to a morning class, I’ll drink up the night before.  Not getting enough liquids can cause you to not only feel like crapola during class, but can also lead to cramps and headaches after. No bueno.

Stretch/Warm Up – Please do not show up five minutes before jump right in! Zumba can be pretty intense and doing that will only set you up for injury. I suggest you stretch out for at least 10 minutes before and ideally, I would even jump on a treadmill (if you have access to one) for a quick warm up. You might think you don’t want to waste your energy before class, but believe me, you will feel much more energized if you do than if you walked straight in from off the street.

Wear Comfy Workout Gear – Do you want to feel like a stuffed (sweaty) sausage for an hour while you dance around? Probably not! Make sure whatever you wear to class is comfortable (cute doesn’t hurt either!) and not too restrictive. We’ve all seen the ladies constantly pulling up their pants or tugging down their tops – don’t be her. Wearing gear made from moisture wicking fabric is also a must. Like I mentioned earlier – sweating? Yeah, you’re going to be doing a lot of that. The question is, do you want everyone else to know just how much, by looking at your butt crack sweat stain? Didn’t think so.

Go Full Out – I know your first few times to Zumba can be intimidating, but let me assure you that no one is paying attention to how off-rhythm you are or that you just missed half of the choreography. Everyone is too busy staring at their own moves in the mirror to ever notice yours. So, don’t hold back – have fun and go full out! Don’t let your workout suffer, because after all, that is why you’re there.

If you want to find out more or find a class near you, check out the official website here.

Have any of you lovely’s tried Zumba before? Any other group fitness classes you recommend? Let me know in the comments below!

x’s,

Fit Friday – Let the Rhythm Move YOU!

I’ll be honest, some days I just don’t feel like working out; ESPECIALLY if I had a long day at the office and I’m feeling sluggish. Besides a good pre-workout (or gym crack, as I like to call it), there’s only one thing that can kick my [perky] butt into gear – a good soundtrack! Apparently I'm not alone, some fancy-schmancy scientists did a study and found that listening to music while doing any kind of exercise can lessen the effects that activity has on your body. Leaving you feeling more energized then you would have been had you not been listening to anything at all. Not to mention, I can’t be the only one who feels like a badass superhero when working out to some intense music!

Sick of popular internet radio app’s playing the same crapola over and over again? Make your own workout playlist tailored to the activities you like to do in the gym, or checkout the FIT Radio Workout Music app. This thing is quite possibly the best invention since the hair straightener! The app gives you non-stop mixes of you fave songs and lets you make selections by genre, artist, workout and even BPM. 

And it's free!!

Here’s a couple songs that have kept me on track lately:

• Black Widow - Iggy Azalea (feat. Rita Ora)
• Ten Thousand Feet - I See Stars
• 2 On - Tinasha
• Maps - Maroon Five 
• How to be a Heartbreaker - Marina and the Diamonds
• Bodies - Drowning Pool
• Dark Horse - Katy Perry
• Come Get it Bae - Pharrell Williams
• Florida Kilos - Lana Del Rey
• Boom Clap - Charlie XCX

Oh and by the way, have you seen the cover to Nicki Minaj’s new album Anaconda? Yeah…I’m off to go do some squats now!

x's,