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Showing posts from 2020

Start Losing Body Fat Today | MT Girl Fitness

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Start Losing Body Fat Today with These 5 Tips If you are like me, you were not born with those amazing genes that allow you to eat whatever you like and workout when you feel like it. Instead, you know you need to put in the work and dedication to see a change. Losing body fat is a marathon, not a sprint when wanting to change your body composition. It takes time, patience, and consistency. I have put together my top 5 tips to start burning body fat today. What is Body Fat? Body fat is key for proper body functioning, but not all types are created equal. Body fat can be broken into three categories that include essential, reserve, and storage. Essential fat is vital for proper body and reproduction functioning, reserve body fat includes fat that is available as an energy source, and excessive storage body fat is harmful to a person's health. The location and amount of where body fat is stored vary from person to person due to multiple factors such as age, gender, activity level, an

Watermelon and Feta Salad

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I can't take all the accolades for this refreshing salad. My mom and I recently wanted to try something new and made this delightful concoction. I hope you enjoy! Watermelon and Feta Salad Recipe Ingredients  3 cups ripe watermelon chunks 1/4 cup fresh sliced basil 1/4 cup feta cheese crumbles Balsamic Glaze drizzle Directions Place the watermelon first on the plate. Sprinkle basil and feta over top of watermelon. Finish this tasty dish with Balsamic Glaze drizzle with your desired amount. 

Decrease Stress Fast With These 3 Easy Tips | MT Girl Fitness

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Feeling Stressed? You Are Not Alone. Decrease Stress Fast With These 3 Easy Tips Everyone encounters stress, which manifests as tension that your body experiences either physically, mentally, or emotionally. Stress often has a negative connotation, but not all stress is bad. It can be beneficial as it triggers the body's fight or flight response. This response keeps us more attentive and motivated. However, if the body remains in this response for too long, chronic stress can begin to be detrimental to your health. A few signs that may indicate you are experiencing chronic stress include headaches, problems staying or falling asleep, aches and pains, exhaustion, stomach/digestive issues, and increased heart rate. Start to decrease stress fast with the tips located below. Tip #1 Exercise Exercise is beneficial for multiple reasons. In addition to improving our cardiovascular health, it is also a great stress reliever. Regular exercise causes a release in endorphins that help to decr

Too Busy for Fitness? Not With This Workout | MT Girl Fitness

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Fit Fitness Into Any Busy Schedule With Tabata Do you have a busy schedule that doesn't leave much extra time? Are you a busy parent that barely has a minute to yourself? Tabata might be your solution.  What is Tabata? Tabata is high-intensity interval training that is scientifically proven to burn calories faster and can be done in as little as twenty minutes. It focuses on eight rounds including twenty seconds of work and a ten-second rest. Each Tabata round is four minutes long and includes a one minute break following each round. Participants strive for complete exertion during each round.    Tabata Creator & Initial Experiment The Tabata Protocol was credited to Izumi Tabata, who is the Dean of Ritsumeikan University Graduate School of Sport and Health Science in Japan. In Tabata's original research, his team focused on two experiments centered on measuring VO2 max while using a mechanically braked cycle ergometer. Tabata compared moderate-intensity training and high-i

Indoor Cycling 101 | MT Girl Fitness

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Indoor Cycling 101 There is nothing like walking into a dim-lit cycling studio filled with a distinct level of excitement and base so loud that you can feel it with every inch of your body. Music videos play on the wall and the dull roar of spin bikes can be heard. I love taking and teaching indoor cycling classes. It is a passion of mine and that is why I am both a Spinning Star 3 Elite and Rockstar Spinning Certified instructor. Although I have taught spin now for over 15 years, I still remember my first spin class. I also remember that I almost never took another spin class again. Below are a few tips to put you on the path for success. What Every Indoor Cycling Student Should Know Before Taking Their First Class If you are nervous to take your first indoor cycling class you are not alone. Many students are anxious about what to expect and have heard stories that the classes are challenging. The classes are challenging, but the great thing about indoor cycling is that any fitness le

4 Ways to Combat Muscle Soreness | MT Girl Fitness

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Have you ever finished a great workout and thought to yourself, "I am going to feel that later!" This goes through my mind after almost every leg day. Muscle stiffness and pain are common side-effects of higher exertion activities. When muscles are pushed to an intensity they are not accustomed to, soreness can last up to five days. We will examine the causes of muscle soreness and tips to combat it. What causes muscle soreness? Muscle soreness occurs due to microscopic tears within muscle fibers and is considered a type 1 muscle strain. If you are like me, I am usually the sorest 48 hours after a workout. Muscle tenderness 24-72 hours after a workout is called DOMS or Delayed Onset of Muscle Soreness. Below are four tips on how to decrease the effect of muscle soreness.   Ease muscle soreness with these 4 tips 1. Foam Roll I am not going to lie, I hate foam rolling, but it is one of those things you must do. When I need to roll out my IT bands I want to throw a fit li

Barre Workout- Arms | MT Girl Fitness

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Barre Workout-Arms and Abs

Creamy Dill Yogurt Dressing | MT Girl Fitness

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Creamy Dill Yogurt Dressing Recipe I love this dressing more than I should, to be honest.  It is so delicious and guilt-free.  It only requires four ingredients.  I enjoy this Creamy Dill Yogurt Dressing on my Cucumber and Tomato Salad and my Mediterranean Burgers . Ingredients 2 Cups Chobani Fat-Free Plain Yogurt 2 Tbs Dill 1 Tbs Garlic 1/2 Tbs Lemon Juice Salt and Pepper to taste Directions Combine all ingredients and enjoy! *If not using this on the cucumber salad, try adding a little slivered onion and cucumber for more texture.

Cucumber and Tomato Salad | MT Girl Fitness

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Cucumber and Tomato Salad Recipe This Cucumber and Tomato Salad recipe is refreshing and a great accompaniment for any meal, especially my Mediterranean burger recipe.  It is so fresh and delicious.  The recipe will yield 5 cups.  I recommend adding the Creamy Dill Yogurt Dressing right before serving. Recipe 2 medium-sized cucumbers 1/4 diced onions 2 large tomatoes 1/4 cup fat-free or reduced-fat feta cheese Salt and Pepper to taste Directions Dice all ingredients and chill.  Perfectly pairs with my Creamy Dill Yogurt Dressing.  If making ahead, mix with the dressing just prior to serving.  Otherwise, the tomatoes can cause the salad to be a little runny.  If you know that there will be leftovers, I recommend keeping the dressing and salad separate and combining before each meal.  

Mediterranean Burgers | MT Girl Fitness

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Mediterranean Burger Recipe These tasty burgers are one of my favorite recipes to enjoy with my family.  They are packed with delicious ingredients and cook more like a meatloaf patty than a regular burger. They are quick and easy to make.  Even my picky four-year-old loves them, with a slice of cheese on top of course. Yields 8 Sliders Ingredients 1 package extra lean ground turkey 1 cup dry oatmeal 1 egg 1/4 cup sun-dried tomatoes 1/2 cup chopped roasted red peppers 1/2 cup diced spinach 1/2 cup diced onion 1/2 cup fat-free or reduced-fat feta cheese Salt and Pepper Directions Combine all ingredients in a bowl.  Form slider size patties. Cook on the grill until internal temperature reaches 165 degrees.  Enjoy with my protein-packed Creamy Dill Yogurt Dressing or Cucumber and Tomato Salad.

Overcoming Mom Guilt and Making Fitness Gains | MT Girl Fitness

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3 Ways to Overcome Mom Guilt and Strive for Fitness Gains Before I had kids, I worked out at least six days a week. If I wanted to take an exercise class, sub a class, or sign-up for a race on a whim I did it. Back then I had plenty of time to do what I wanted to do. Raising little ones changes your life and priorities or at least it did for me. I knew things would change, but I guess I didn't expect how. I understood that much more of my time would be consumed with cuddles, diapers, and feedings, but I didn't account for the intense "mom guilt" I would feel when wanting to squeeze in a workout or take a little time for myself. The truth is though, is that working out makes me a better mom.  Exercise is important for everyone and the release of endorphins a person receives after a workout is important. Have You Experienced Mom Guilt? According to a study by NUK, 87% of Moms feel some level of Mom Guilt. As Moms, we worry if we are doing right by our childr

Tabata Workout | MT Girl Fitness

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Barre-Legs | MT Girl Fitness

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Barre-Abs | MT Girl Fitness

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Barre-Glutes part 2 and final stretch | MT Girl Fitness

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Barre- Glutes Work Part 1 | MT Girl Fitness

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Stepping Out of Your Fitness Comfort Zone | MT Girl Fitness

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When my Group Fitness Coordinator informed me that the gym would be closing after my Spin class due to a statewide mandate from the Governor, I wondered how it was going to impact my current fitness routine.  I now realize it was just the push I needed to get out of my fitness comfort zone.   I thought, "What am I going to do without my classes and my students?"  I have had a pretty consistent schedule of what I was teaching and when.  With a young family, I do not have the spare time I once did for my fitness.  At this point in my life, my workouts consist mostly of the classes that I teach with maybe one to two workouts on my own per week if I am lucky. This time of social distancing time has taught me many things, but I learned I was in a fitness rut.  How can that be?  I am a fitness professional right?  Well, it even happens to us at times.  I decided that I would use this moment to step out of my comfort zone and try new fitness styles and workouts.