Interval training on the treadmill is not only less boring, but it is proven to burn more calories than traditional cardio because it uses both the aerobic and the anaerobic energy systems.
This means: 1. You burn calories for up to 8 hours after you stop training (as opposed to a regular one pace jog, where your body stops burning calories as soon as the run is over) 2. Glycogen is your bodies preferred energy source for interval workouts. Fat is the preferred energy source for normal jogging. When you just run a typical jog every day, your body actually creates and stores more fat to support this anticipated activity. When you switch it up by practicing interval training, you’re (almost tricking your body into) storing carbs as glucose and glycogen instead of fat (both are anabolic, which burns fat even while “resting”) 3. You don’t have to run as long to burn the same amount of calories as a normal jog 4. You strengthen your heart and lungs as a result of the added challenge interval training provides
Here are some fat-melting treadmill routines to try this week:
1. Jog at a comfortable pace – 2 min.
2. Sprint as fast as possible – 1 min.
3. Speed walk – 1 min.
4. Sprint (try to sprint a little faster than the last time) – 1 min.
5. Repeat steps 1-4, 3x
1. Light jog on a slight incline (around 5 mph or more) – 2 min
2. Turn sideways and shuffle – 1 min.
3. Switch sides and shuffle – 1 min.
4. Run as fast as you can (facing forward now! Increase the incline) – 1 min.
5. Repeat steps 1-3, 3x, but a little faster each round
1. Warm up (3 mph or more) – 1 min.
2. Light jog (5 mph or more) – 3 min.
3. Run as fast as you can – 1 min.
4. Speed walk on slight incline – 1 min.
5. Jog on same incline – 3 min.
6. Sprint as fast as you can (same incline) – 1 min.
7. Lower the speed but raise the incline, speed walk – 1 min.
8. Keep incline, raise speed to a jog – 2 min.
9. Keep incline, raise speed to a sprint – 2 min.
10. Keep incline, lower speed to a jog – 2 min.
11. Lower incline, raise speed, sprint as fast as you can – 2 min.
12. Cool down, lower speed to a speed walk – 1 min.
1. Run on incline (around 6 mph on 4% incline) – 5 min.
2. Lower to a speed walk but raise the incline (to about 10%) – 5 min.
3. Run (faster than last time, try 7mph or more on 4% incline) – 5 min.
4. Speed walk (12% incline or more) – 5 min.
1. Warm up (3 mph or more) – 2 min.
2. Run (6.5 mph or more) – 1 min.
3. Speed walk – 30 sec.
4. Sprint (8mph) – 30 sec.
5. Speed walk – 30 sec.
6. Sprint (9 mph) – 30 sec.
7. Walk (3 mph or more) – 1 min.
8. Sprint (9 mph) – 30 sec.
9. Speed walk – 30 sec.
10. Sprint as fast as you can on a slight incline (around 4%) – 1 min.
11. Comfortable jog (keep incline) – 1 min.
12. Sprint as fast as you can and raise incline – 30 sec.
13. Speed walk – 30 sec.
14. Repeat #1-13
It takes 21 days to create a habit, and 90 days to turn a good habit into a lifestyle. Staying motivated is the key to reconditioning your mind for success. Here are some smart ways to push yourself toward creating the lifestyle you want.
Set a goal – Register early for a 5k race, join a team sport. Whatever it is, define it, set a day, and commit to an exercise regime that will keep you on track to accomplish your goal.
Set a workout time – Have you ever told yourself you were going to workout at 6 o’clock, then you sat on (more like melted into) the couch and 6 turned to 7, then 8, until deciding “tomorrow morning” would be a better time? Instead, try to work out at the same time each day so it becomes a daily routine. Sleep in your workout clothes if it helps you roll out of the bed to the gym faster in the A.M., or go straight to the gym after work without even stopping at home to eliminate excuses.
Make it cost you – Sign up for a monthly unlimited class. This will jumpstart your workout routine and if the initial cost isn’t enough motivation to keep you from skipping, the $20-$30 late cancellation fee will be.
Compete with a buddy – Make a pact with a friend. $50 to whoever logs better stats in Fitbit or the Nike Running app. Keep tally of who sends more Snap Chats (which can also serve as progress pics for personal use) from the gym. Loser at the end of the month buys dinner and winner gets bragging rights. A little healthy competition never hurt anyone. It’s a great way to hold one another accountable and the monetary aspect adds incentive.
Try a mindful workout approach – Combining mindfulness with working out is like a two for one deal. Training your mind and body at the same time allows you to harness the energy from your workout and apply it to other aspects in your life. Imagine your workout as more of a moving meditation. Here is how: Start by dedicating your workout to something or someone. I encourage you to think of a deeper intention than simply getting abs. Instead, focus on reasons that have nothing to do with how you look. Think along the lines of – Nailing that presentation at work, “healing” a sick relative, or finally launching your side business. The more energy you put toward your workout, the more energy is dedicated to your intention. Tying this significance to your workout makes it bigger than just going for a run, and will push you to go the extra mile.
Reward yourself – I literally draw a smiley face (with pink highlighter) on my calendar to mark the days I’ve stayed on track. Each 45-min workout followed by a healthy breakfast is complete with a smiley. If I have more than 20 smileys at the end of the month, I reward myself with a new pair of shoes (naturally) Choose what motivates YOU. Now tie your hair back and make yourself work for it! YOU GOT THIS!
What is your biggest motivator to hit the gym? Comment below!
Whether you are in a relationship or not, quality time with your girlfriends is something you should always fit into your calendar. In addition to being good for your spirit, it’s been scientifically proven that hanging out with your girlfriends is good for your health also. What better way to show your love and appreciation for your gal-pals than by throwing a Galentine’s Day party?
Here’s what you will need: 1. Send cute invitations via email/text message to your squad (I used Evite)
2. Decorate! Get whatever decorations you think are cute. Fresh flowers and candles add a nice touch. Valentine’s day themed paper plates and napkins are a cheap way to add girly details. I even found festive heart toilet paper to really set the mood.
Tell love how you really feel… hehe
3. Treat yo self. And your girls too! Skinny Banana Pudding Recipe:
Prep time: 15 minutes | Serves 12
– 2 (1 oz.) packages of instant vanilla pudding (Fat/Sugar free)
– 4 bananas, sliced
– 2 cups of non-fat greek yogurt
– 8 oz. of fat free cool whip
– 30 reduced fat Nilla wafers
1. In large mixing bowl, beat milk and pudding mix together until creamy
2. Beat in greek yogurt
3. Mix in cool whip
4. In a serving bowl, layer wafers, bananas, then pudding mixture. Repeat layering until pudding is gone
5. Chill for 3 hours before serving. (I also put pink sprinkles and chocolate on top to match the holiday)
Because nothing says I love you like chocolate:
These are my new addiction. CLICK HERE to take advantage of their V-Day sale and also receive an additional 5% off if you use my code LANI at check-out!
4. Prepare activities for the day. I bought a few prizes for added incentive. Here were some of our favorites:
–Secret Cupid – Tell your guests to bring a Secret Valentine gift, and do a white elephant exchange. CLICK HERE to shop these cute wine glasses and more Enter LANI at checkout to receive 15% off your entire order 🙂
–Bingo! I found the game for $2.99 at party city
–Print out the lyrics to popular love songs and have each girl do a dramatic reading of the song. The girl with the most correct guesses wins! CLICK HERE to download a PDF of 10 songs to use
-Make a list of lovey-words, and a list of gross words (phrases can be included as well). Cut the words and place them in two cups. Have each girl choose two words from each. Set a 5-minute timer and have everyone write their own love poem using the words they have selected. This game is HILARIOUS. Whoever has the funniest poem wins. CLICK HERE to download a PDF of some words/phrases that can be used
–Choose a handful of words that guests are forbidden from speaking, such as: Love, engaged, boyfriend, sex etc. When someone says the word, they get a sticker placed on their body (and may also be forced to drink extra) . The girl with the most stickers at the end of the day wins a prize (and is usually crowned drunkest of the party)
–Buy a V-Day card for each girl. Write their name in their card, and toward the end of the party pass the cards around so everyone can write a sweet personalized message to one another. At my party everyone read their fav message they received aloud. The author of the best love notes won a prize 🙂
I hope this post inspires you to gather the true love’s of your life this weekend (your girls, duh) and celebrate ONE ANOTHER <3 Who else thinks Galentine’s Day should be made into an official holiday?!
When life gets super busy I many times find myself struggling to stay active. My secret to a great bum? I squat, and do standing glute kick-backs throughout my day. In odd places.
Yup! Here are some weird places I get my squats in:
While I am brushing my teeth – One of my favorites. You should be brushing your teeth thoroughly anyway, but 2 minutes of toothbrush squatting equates to about 60 squats. This habit will start and end your day strong.
While I’m refilling a water bottle at my fridge – If you drink about 8 glasses a day that should be over 100 squats a day
In between commercials while watching tv – you’ll be 10x more excited to get back to your show! lol
While washing dishes or loading dishwasher – I’m usually just standing there doing nothing during, might as well multitask
Every time you go to the bathroom – Yes, it’s pretty weird to pair exercise with urinating, but doing 20-40 squats before or after you pee can add up to anywhere between 100-300 squats per day. Try it, your booty will thank you
As for the kick-backs (sometimes I do side-kicks also):
While waiting for the subway train, or bus – Or waiting in any line really. Lunch line, movie line, icecream line. The possibilities are endless!
While making copies at work – I make a lotttt of scans/copies every day
While making coffee – because sometimes it feels like an eternity while waiting for the Keurig to finish
Any time you microwave anything – activate your glutes and pray the calories you’re about to consume all go there 🙂
While walking – this takes some focus, but target your butt muscles by rolling your foot from heel to toe while you walk and squeezing the cheek you’re putting the weight on before switching legs
Like I said, the places may seem a little strange at first, but it’s a weird habit that works for me and thought I would share. Am I the only one who does these?! Does anyone else have places to add to the list? Comment below!
Having a hard time with your diet? Short on time? Want to try meal prep but feel lost? Here are some yummy, fast and easy recipes to jump start your healthy lifestyle for 2017!
Since I began working two jobs (Exec. Asst. by day, Pilates by night) I am constantly strapped for time, especially during the holiday season. Meal prep has become essential. Whether you are trying to hit a certain weight goal, or just lean out, a major key to your success is what you eat. (I abide by the 80% diet, 20% exercise rule) Here are some reasons meal prepping is a weekly routine you should start now. Keep scrolling all the way down for some fast and easy recipes (pictured here)that you can use for your next prep!
Stress reliever: It’s an accomplishing feeling to know that you don’t need to worry about cooking (cleaning after cooking), or figuring out what you are going to eat for the next few days. I feel so good after I meal prep because I know I have freed extra time to focus on all my goals for the week.
Keeps you on track: You get to choose exactly what is included in your meal prep. Nourishing your body is so important and meal prepping makes it easy to immediately replenish your body after a workout or long day at the office. Pre-packing into Tupperware also helps with portion control.
Added incentive: It’s tough to make healthy decisions ALL the time. When my hunger gets the best of me I too have found myself reaching for whatever is in sight. Or tell myself I’m only going to have a few cookies, and end up eating the whole sleeve. >.< Meal prepping forces you to hold yourself accountable. You’ve invested the time in preparing, why actively go out of your way to ruin it with junk? Suddenly the healthy meal becomes the convenient one, and the excuses to give into temptation are eliminated.
Saves you $$$: Let’s say you eat out for breakfast ($6) lunch ($12) and dinner ($15) during the 5 day work-week. That adds up to $165. Instead, for about $50, you can prepare 5 days’ worth of meals, easily saving you over $400 a month.
Here is how you can get started on your own meal prep and prepare the meals pictured below!
Mexican quinoa bowl, Turkey Sausage pasta, and Overnight oats <3
Quinoa Mexican Burrito bowl with Chicken
Serving 4 Prep time: 20 min
1 cup of quinoa
½ lb. of chicken breast (cut into strips)
¼ cup chopped onion (small pieces)
2 tablespoons of minced garlic
1 can of black beans (Cuban style, but regular works too)
Handful of cherry tomatoes (sliced in halves)
½ can of canned, crushed tomatoes (fire roasted for added flavor)
Adobo seasoning (to taste)
Red pepper flakes (to taste)
Spinach (1 handful per serving)
1 lime (cut into four slices)
1 avocado (cut into four slices)
Mexican style shredded cheese
1. Season the chicken strips by covering in adobo and a few shakes of black pepper. Cook chicken in a large, non-stick skillet. 6-8 minutes or until chicken is no longer pink, stirring frequently so not to burn.
2. While cooking the chicken, add the quinoa and 2 cups of water to a pot. Bring to boil, then reduce heat to a low simmer. Once all the water is absorbed, (usually takes about 10-15 min) fluff and remove from pot. (Once water evaporates, quinoa burns quickly so keep an eye on it)
3. While cooking the quinoa, add the onion to another saucepan on medium heat. Sauté for about 3 minutes. Add garlic and sauté for about 2 minutes. Add the black beans, crushed tomatoes (from the can) and cherry tomatoes. Add adobo seasoning and red pepper flakes to taste. Let the beans simmer for about 10-15 min stirring occasionally.
4. Divide and layer the quinoa first, then the tomato/black beans. Chicken is last. Top with cheese. Divide the lime, avocado and spinach between the four containers.
Turkey Sausage Pasta
Serving 4 Prep time: 23 min
Whole wheat fusilli pasta (8 oz.)
½ lb. of turkey sausage (Uncooked, Italian style I prefer the spicy kind)
2 cans of canned, crushed tomatoes (fire roasted kind for added flavor)
1 red and 1 yellow pepper cut into long thin strips
Handful of cherry tomatoes (sliced in halves)
1 medium onion, thinly sliced
2 Tablespoons of minced garlic
Salt and red pepper flakes (to taste)
1/3 cup of (freshly chopped) basil
1. Bring a large pot of lightly salted water to boil. Remove casings and divide turkey sausage into smaller (bite size) pieces.
2. Cook sausage for about 5 minutes in a large non-stick skillet. Once cooked through, move to a plate.
3. Add tomatoes, onions, chopped red and yellow peppers to the same skillet. Stir frequently until veggies are lightly cooked (about 5 minutes)
4. Add tomato sauce, crushed red pepper, salt, garlic and browned sausage to the skillet. Bring to a quick boil. Once boiling, reduce heat to low/medium, cover and simmer until sauce is fully heated (about 10 min) While sauce is still simmering, add raw pasta to the now boiling water and cook until desired tenderness. Once pasta is drained, mix it into the sauce, and you are ready to serve.
Serving: 1 Prep time: 2 mins
Add 1/2 cup of rolled oats to a mason jar
2/3 cup of milk of choice (I use soy milk)
1/3 cup of plain Greek yogurt (I use 2%)
1 teaspoon of chia seeds
A few shakes of salt
2 tablespoons of natural honey
Optional toppings: flax, peanut/almond butter, fruits, hemp seeds, cocoa powder, cinnamon, raisins, the toppings are endless
Mix together before storing in the fridge overnight
Also pictured: Lenny & Larry’s cookies. With 16g of protein & 8g of fiber in every 4 oz cookie, it’s the perfect snack to satisfy a sweet tooth guilt-free. CLICK HERE to shop and receive $10 off $50+ order, code: 10AMB50, $20 off $100+ order, code: 20AMB100, $40 off $200+ order, code: 40AMB200
Voila! You can now maintain an easy, healthy, and stress-free diet for the next four days! Let me know your thoughts/questions below! If you try any of the recipes listed, post a pic and tag me @lanishea17 +hastag #mealprepwithlani – Cannot wait to see what you create!
I thought I’d share a few white after labor day looks as I think the fashion faux pas about wearing white after summer is silly. White creates such a clean look, and remains a closet staple year round for me. What are some other looks you like to transition from season to season? Leave a comment below!
Also, TGIF! Hope everyone had a great week! I’m gearing up for a super busy weekend. Tonight Mike and I are having dinner with my family and tomorrow I’m starting another 6 month long Pilates certification course I’m really excited about. 🙂
SHIRT: Tart Trish Tank |DENIM: TopShop |PUMPS: Christian Louboutin So Kate’s (similar here and here, but also love these extra comfy flats that I also own from DSW. They’re running a promo plus free shipping now!)|HANDBAG: A.L.C. White Hutton Leather shoulder bag (Reminds me of a Proenza Schouler look alike) |SUNGLASSES:Dior (really good replica here)
SHIRT: DKNY (sold out, similar here) |DENIM:TopShop |PUMPS: Sam Edelman (sold out, similar here from DSW. Plus they’re running a promo and free shipping now!)|HANDBAG:Chanel (similar Tory Burch here, and on sale!)|SUNGLASSES:Dior (really good replica here)
The Just Drew presentation was the perfect kick-off NYFW. As expected, the new collection lives up to the brands chic minimalism appeal. Just Drew manages to keep a basic yet subtly sexy aesthetic, allowing the versatility for a night out as well as every day wear.
Me and bae <3
With Lead Stylist Kyle Brian, who aside from being wildly talented happens to be cool af also
The setting of the Just Drew NYFW presentation was best described as eye-candy, both literally, and figuratively. Upon entering, you are greeted by a lush green backdrop, opening to a room surrounded by actual cotton candy cherry-blossom trees. Guests viewed the collection while taking full advantage of the open bar and cotton candy machine. (That’s right, cotton candy) Now that’s my kind of fashion show!
Enjoying the cotton candy WAY too much…
With the very talented designer, Andrew Warren
Designer Andrew Warren curated an alluring collection that gives off an effortless yet exquisite air. The clothes seemed to speak to me, and they said: We all belong in your closet, now! The SS’17 collection offers iridescent bustiers, slinky slips paired with silk duster coats and structured blazers all in neutral shades with hints of metallic. There were a few floral pieces included that managed to pull off being pretty, without the cutesy feel which I appreciated. All in all, Just Drew establishes itself as a new brand to keep on your radar. I can’t wait to see what else is in store!
To Shop JustDrew and get 15% off: visit www.justdrewnyc.com and use the CODE: Andrew15
Follow Just Drew on insta! @justdrewnyc
Lead Stylist: Kyle Brian @balenciaganeoprene
Hair: Dax Anderson @hairbydax
Makeup: Dana Arcidy @dnarcidy
Photographer: Selwyn Tungol @selwyn.ramos
Did you like Just Drew’s S/S 2017 collection? Any suggestions for next NYFW review? Comment down below!
I have put a TON of thought into this blog. I’ve given thought to what I plan on writing about, the pictures I will post, but the main thing I thought about before launching my site was everything I wanted my blog not to be. Nowadays, it seems like everyone calls themselves a ‘blogger’. However, more bloggers does not necessarily mean more variety. I’ve found that there are so many clones out here and though it may work as far as getting you a following, whenever I see another chick talk about her “favorite skinny tea” my only thought is ‘Boringggg’. So I have put together a list of everything you will NOT find on my little slice of the internet…
1. Rainbows and butterflies.
This blog is not for the light hearted or easily offended. I’ve never been the type to sugar coat anything so if either of those descriptions applies to you this probably isn’t the place for you. You definitely don’t want me commenting on your look if you blatantly look like crap, and you certainly don’t want me telling you that your breath smells like complete utter shit if you’re not equipped for such statements. It’s just an attribute I self-identify with and one that my personal friends love me for…or hate me for. In my defense, after keeping it real, I’m always quick to help you pick out a flattering, bomb-ass outfit and/or offer you a stick of gum to mask your dragon breath.
2. Filtered bullshit.
Having no filter with my wordage works in my favor majority of the time; other times it leaves me in a deep shit-hole where I have to dig myself out to recover. My regular speaking voice (which includes lots of expletives) was formulated at the ripe ole’ age of two and has stayed with me ever since. Now that I’m a grown functioning woman, this voice regularly translates into my writing. I just feel that sometimes you need to throw the f-word around to really drive your point home.
(orbit really needs to bring this commercial back)
3. Ordinary things.
I’m not your ordinary (or so my mommy tells me, and probably yours too). And I’m not talking about not being basic. Because I have my basic bitch moments also (We all do). What I really mean is, these are some types of oddities which interest me and always will, and once in a while you’ll be probed to having to see me blabber about these things such as: Aliens and ghosts, they definitely do exist (no one is winning this argument that they don’t with me). I can literally feel when my chakras are off balance. I blame everything on Mercury being in retrograde, valid excuse right? And if I ever hit the lotto, I would absolutely build a dope post-apocalyptic crib like the people on National Geographic’s ‘Doomsday Preppers’. I’m going to try my bestest to stick mainly to fashion, fitness and travel, all for the sake of normality, but there’s really no other way to put it— you’re probably going to see and read some weird shit here every once in a while.
4. Health freak mumbo jumbo.
I am not one of those fitness girls who eats spinach for breakfast, lunch, dinner, I have desert when I want, and it’s not calorie counted. I don’t have the time to count the macros of everything I put into my mouth. I go through my phases of working out and eating right, but I also have my junk food days. And it’s OK. It’s important to have a healthy relationship with food and not feel guilty every time you eat anything made with enriched flour. I’m all about balance. Yea, going to sleep early and waking up early for the gym will give you some great abs, but the truth is, most of life’s memories are made during those drunk nights that you are up til 2am with friends eating buffalo chicken pizza covered in ranch dressing. (Yes, dump some ranch dressing on top of your slice next time, you’re welcome)
5. ME ME ME ME ME.
Let’s not tip toe around this. No one is REALLY interested in me, my life or my stories. Yes, I’ll talk about my experiences and things I like to do, because after all I’m talking out into the great world-wide web hoping that some people appreciate it. There’s also a part of me that thinks I’m sometimes funny and I tend to do fun stuff from time to time. But I will only share when it helps YOU, the reader in some shape or form. Whether it be in a healthier way, a happier way or just plainly in a way that inspires. Before finalizing a post I choose to share, I will first ask myself how that particular experience can add significance to anyone else’s being. Truly and ultimately, my main goal is to add some form of substance to someone’s mundane web crawl scroll, not waste anyone’s time.
No one is perfect, and this blog is never going to be perfect either. Ever. Nor do I want it to be.
7. Product pushing.
We’ve all seen a thousand “What I Wore” posts, “Must Have” pre-workout pills, “Favorites Roundups” and products you just “Can’t Live Without.” If I’m talking about it here, it’s because the product is actually amazing and I really use it in my real life, not because I’m getting 10% commission for posting it. Frankly, if the product is shit, then the time it takes to write the post isn’t worth it because it won’t be selling either way— right? Also I’m not interested in getting a bunch of useless products sent to me simply because it’s free. That is a waste of my personal space. The clutter in the apartment isn’t worth it. I don’t settle for what everyone else is doing so you won’t find me promoting any products/supplements that don’t actually work here.
And so with that said! THANK YOU so much for reading my spiel. I hope I reeled you into keeping up with my adventure. What are some blogger posts that you are tired of seeing on the internet? What are some topics that you would like for me to highlight in future posts?