3 Workout Tips for the Week

1. Interval Training

In as little as 10 minutes you will be sweating and happy it was over. It doesn't sound like a long time, but this workout burns many calories. Choose your cardio machine. It's better to pick and elliptical machine, or a stationary bike, but whatever you pick, make sure it is easy to work in intervals. Basically, during the first 10 seconds of the workout you will be going at a normal pace, the next 10 seconds you will workout as fast as your body allows you to. As you get stronger, you can increase the resistance on your machine to make it extra challenging.

2. Circuit Training

In 30 minutes you can have a complete workout. You don't really need to spend much time doing cardio. Strength workouts burn fat and increase muscle at the same time. You can concentrate con a circuit workout for legs 2 days a week and the rest of your body on the other 3. Try doing multitasking exercises to increase your benefits. For example, many butt workouts also work your core.

3. Always eat protein and carbs after a workout

Eating protein after working out promotes muscle to grow and if you don't eat carbs, your body may break down muscle to restore itself from the workout, which is something you don't want. This is the perfect time to enjoy simple carbs that digest quickly, so that your body can use them. Save that cookie for after spinning class!

-Karla R.

Spring Sunshine, Spring Fever, 

Spring Break!

Spring break is right around the corner for Farmingdale State College! If you're heading out to go relax on a beautiful beach for the week, don't forget to bring sunscreen, zinc, aloe, and moisturizer to keep your skin hydrated, fresh, and looking flawless.

While I was packing last night for my trip to Costa Rica, I grabbed my essential 

beach-facial products.  

Sunscreen:

My favorite, go-to sunscreen is Australian Gold's SPF Spray Gel.  You should apply the sunscreen before you head down to the beach and after you come out of the pool or ocean.  The first day start out with a sunscreen that is 30-SPF.  Later in the week you can lower it down to 15-SPF, if you have a good bronze going and you know that you will not be burnt by the sun.  The price of Australian Gold's SPF Spray Gel can range from $8-$15 a bottle depending on what size you get. 

Zinc Oxide: To protect my tattoos from the sun I always cover them with zinc when I am laying out.  Also put zinc on certain areas where you tend to burn more, mine is my nose.  I go through zinc like crazy in the summer when I lifeguard and vacation.  Zinc has a high SPF level and will protect sensitive, sun burnt spots from the sun. CVS's Sunscreen with Zinc Oxide is perfect and extremely affordable at a price of $3!

Aloe Vera & Moisturizer: After being in the sun form a long period of time it is always important to moisturize your skin, so that it stays hydrated and doesn't dry out.  If you moisturize and use aloe vera you won't peel as much during and after vacation.  Your tan will last longer! My favorite moisturizer is St. Ive's Daily Hydrating Body Lotion with Vitamin E. 
Online you can get this product for $6, but it can also be found in any drugstore or supermarket. St. Ive's has a variety of different lotions, so if you prefer a scent, or cocoa butter in your moisturizer, St. Ive's is sure to have it. Apply the moisturizer after your shower.  
Aloe Vera, according to aloeverabenefits.com, is a medicinal herb that boosts your immune system & acts as a powerful antioxidant.  When you get very sunburnt, and are feeling sick from too many rays, aloe vera will heal your skin overnight!  You can store it in the fridge, so that when you come in from the beach you can apply the cool, gel lotion to your radiating skin.  Fruit of the Earth Aloe Vera Gel is online for $4 & can be found at any local drugstores.  

These products are just a few of my favorites to pack when heading out on vacation.  Enjoy the sunshine, have a great break & remember to throw these in your suitcase before flying out to your beach getaway!

-Dianna xo

The Ultimate Workouts

P90x and Insanity are an extreme at home work out , that actually works! I love both of them. The DVDs are about $200 ( for 12 P90x sessions) but you compare that to a gym membership at about $60/month, the DVDs end up saving you some money which is always nice. Each workout of P90x is about 60 minutes including warm up and cool down.

Both P90x and Insanity are different programs on purpose. P90x is a 90 day workout with 12 different sessions as well as a diet program which focuses on strength and muscle building while Insanity is a 60 day workout concentrating on cardio with high heart rates. Insanity got its name from pushing your body to perform intervals at 80% of your max heart rate. In both programs you can lose a ton of weight, but if you want more tone than muscle, you would choose Insanity over P90x. If you want the muscular tone with greater endurance, go for P90x. Both of these programs will boost your confidence for the up coming summer months !! -cait

Work Off Those St. Patty's Pounds

After this fun-filled weekend of celebrating our Irish roots (or pretending like you had them), you may be feeling a little slump from all the green beer, irish soda bread, and corn beef you decided to munch on.  At the time it seems like a great idea because come on it's St. Patty's Day duh! But now with the sun shining and temperatures rising, the summer is approaching faster than we thought.  To keep in shape and look good on the beach, you should maintain a healthy diet and most importantly try to exercise at least 4-5 times a week.  If you don't have the time to exercise that much, which is perfectly normal with school, work, and extra activities, try these five fun tips to get your exercise started with a fun twist!

 First thing's first: Make sure to update your iPod with songs that will keep you pumped up throughout your work out.  Then hit the mall & buy some new sneakers to begin your fitness commitment!

Second: If you don't have the money to join a gym that is no excuse! The weather is getting warm so runs, hikes, walks, and bike rides can substitute for your low income.  You can also invest in workout tapes.  Some gear to get you started for a workout are free weights, a stability ball, and a yoga mat.  If you can budget and buy these three items you can research plenty of workout routines. 

Third: Ask a friend to start making this change with you too.  It is easier to work out with a friend and you both can motivate each other to be healthier!

Fourth: If you go from no exercise to working out 3-5 days a week you will definitely see results fast, but diet is also very important.  A balanced diet and an exercise plan will help you reach your results faster.  Check out Karla's summer post for some new meal ideas! 

Final Step: Do not step on the scale day after day! This will frustrate you to no end.  Muscle ways more than fat, so if you feel good and can see your body changing then trust yourself! Try on your new favorite bikini and enjoy the summer sun!

When you start to see results you will want to keep achieving more & looking your best! Stay hydrated, eat fruits, veggies, proteins, nuts, whole wheat grains, and most importantly have fun while improving your body to become a better you!

-Dianna xo 

 

Summer is coming up! You know what to do...

Everyone wants to look their best when the temperatures go up and now is the time to do something about it. Getting in shape takes discipline because if you are not constant with your workouts and healthy food choices then you won't see any results. Take the challenge one day at a time and give yourself one day a week to give in to some of your unhealthy cravings. If you eat well 90% of the time, it is okay to stray 10%...ok maybe 20%.
Here is an idea of what your menu could look like in a busy day:

Breakfast

Forget about white bread, and make yourself a peanut butter and jelly sandwich with whole-wheat bread. Make sure the peanut butter is all natural. Low-fat options are loaded with sugar which will eventually turn into fat because you can't burn it. Choose sugar-free jelly, and stick to one spoon to sweeten your sandwich. Add some fruit on the side like grapes, or an apple. Skip sugary drinks. Instead drink a glass of milk, coffee or tea.

Snack

Pack your snacks the day before so it's easy to grab them and go. That way you will always have something available to eat and will not go straight to the vending machine at school.
Some ideas are: mixed unsalted nuts and seeds with prunes to add some sweetness. It is best if you make the mix yourself. Another option are celery sticks or cucumber with hummus, or pita chips with Tostitos salsa, which has little fat and calories but tastes so good. (Remember, make sure anything you eat does not have white flour).

Lunch

Time to eat a bigger meal. You can buy a whole chicken from the grocery store and eat it through out the week. By adding ingredients to your chicken you can create different dishes. For example, to make chicken tacos, simply cut some of the chicken, and make some pico de gallo by chopping a tomato, an onion, one green pepper, cilantro. You can add jalapenos if you like spice and finally add fresh slices of avocado and grated low-fat cheese. You can also add canned beans to save time, but make sure to wash them before to get rid of all the sodium. That is one quick meal for a busy college student.

Post-Workout, or another Snack

Try eating more fruit, or eating nutritive bars. Don't be fooled by bars that claim to be healthy, but are nothing but sugar and calories. Try a better alternative like Luna Bars, which contain vitamins that are good for women, and enough protein to replenish you after working out (They have really cute packaging too!).
Skinny Cow also has small portions if you are craving chocolate. Just make sure you only eat one portion. 

Dinner

Invest in an indoors grill like this one , or this one. This way you can forgo oils and quickly cook your food. For dinner you can have some salmon with broccoli and brown rice on the side. Add flavor to the broccoli with wine vinegar or lemon.  To add sweetness to your dinner, get some Crystal Light Packages and add them to your water. For dessert, pick a fruit and add some honey to sweeten it a little if it's hard to eat it by itself.
Always plan your meals the day before, it is so much easier to stick to your diet so you're not always in a rush.
--Karla R. 

Get the Look: Emma Stone's Color Eyeliner

I love Emma Stone. She is funny and she has been making good movie choices since she did Zombieland with Jesse Eisenberg (Easy A had so many quotable lines!). Since Spring is coming up, so you should think about taking Emma's example and getting some color into your makeup routine.
Here's what you need to do to get her look:

1. As you always should do, apply some eyeshadow primer on your lids to make sure your eyeshadow and eyeliner last all day or night.
2. Apply a matter brown eyeshadow only to your crease. This will give the rest of the eyeshadow something to blend into.
3. Apply shimmery champagne eyeshadow all over your eyelid.
4. Now you are ready to apply the eyeliner of your choice. Play with contrast by choosing an eyeliner that goes well with your eye color. Add mascara, but avoid fake eyelashes for this one. (Try Smashbox's cream eyeliner palette) Also, gel eyeliner is so much easier to apply than liquid eyeliner.
5. Since this look's focus are the eyes, keep your lips simple. Try a lip stain instead of a regular lipstick. Top if off with some gloss.
6. Opt for tinted moisturizer instead of foundation and add a coral blush like Benefit's Bamba and you're ready to go!

Beauty Aids

From Left to Right, clockwise: Smashbox's eyeliner palette,
Urban Decay's Midnight Cowboy, Benefit's Bella Bamba, and Tarte's lipstains.

 --Karla R.

Changing Weather = Changing Moisturizers

Lets talk about these crazy changes in the weather ! Yesterday (Monday) it was about 70 degrees and absolutely beautiful out then today it is chilly and rainy (the days I hate the most and never want to leave my bed). To avoid looking as crazy as the weather, I'd like to suggest always using a good moisturizer! Here are some inexpensive suggestions that I have personally tried and loved myself: 

1.) Aveeno Positively Radiant Daily Moisturizer (SPF 15)
$14.99 (4oz) CVS but ... $20 for 2 (4 oz) bottles at BJ's Wholesale Club !!!
I have used this moisturizer since High School and I absolutely love it. It is very light and makes you
look hydrated even on your off days!! 

2.) St. Ives Collagen Elastin Facial Moisturizer 
$5.99 for a large tub at any CVS
My Mom has used this moisturizer her entire life, she loves it. I use it at times also it is an
excellent moisturizer especially for the awesome price, perfect for college students on a budget !! 

 For the prices you can try both of these products and decide which one you like better yourself! Enjoy and don't forget the sunscreen ALWAYS!! 

- Cait