Say YES to Cardio!

Gotta Get That CARDIO In!

I know you may not want to hear this... but if you want a healthy body, heart and mind, you are going to need to implement cardiovascular exercise into your daily routine.  The American College of Sports Medicine recommends that adults ages 18 to 64 should engage in a minimum of 150 minutes of moderate-intensity aerobic exercise 3 to 5 days a week. Confused on what MODERATE exercise is?? If you need some help identifying your intensity, it would be great to invest in a heart monitor.  When you are exercising at moderate intensity your heart rate should be at (40-60% HRR).  Another more simple way to tell if you're in the right zone is to use the TALK TEST.  This test is a generally effective way to measure your exercise intensity and its FREEEE! While doing your cardio workout next time, try talking.  If you find yourself breathless you are most likely working at a higher threshold, moderate to high intensity.  Vice versa, if you are able to hold a conversation smoothly you are in the low-moderate pace. Easy enough?

 If you follow the minimum guidelines of the ACSM you are already reducing your chance of major health issues such as high blood pressure, heart disease and diabetes.  Every time you engage in aerobic exercise you are pushing your heart lungs and blood vessels to do a better job at what they do... and that's a good thing!

DESPISE CARDIO??

 Well, get over it ;) Your body NEEDS it! The key here is to find the type of cardio that works for you and your lifestyle.  For example, if you have a dog, this is a great opportunity to help yourself and your pup. Even getting a 30 minute walk/run/bike/swim in a day can reduce your risk of disease greatly.  If a walk or run is hard on your knees, try biking or swimming.  Whatever you do, move your body, everyday!

Tips for getting through a cardio workout:

Put some awesome music on your iPod

Download a podcast or book you've been wanting to listen to

Cover up your watch or timer so your not staring at the clock

Watch a movie or tv show

Talk on the phone (if possible)

Workout with a friend

GET MOVING !

Shake it UP!

SHAKE it UP!

Let me tell you about one of my favorite healthy lifestyle ideas that keeps me not only FIT but feeling great.  I LOVE integrating veggie/fruit shakes into my everyday diet.  I find that it's a great way to make sure I'm getting all my fruits and veggies in for the day.  Having a smoothie is also a perfect way to substitute a breakfast, lunch or dinner.  This may come in handy after you had a long night or drinking alcohol or eating foods that aren't the most nutritious! My awesome mom and dad gave my husband and I the Health Master blender for Christmas a couple years ago and it's been a go to meal maker in our house ever since.  I found that this machine is great and you can make anything from shakes to dip or even soup in it :)  However, it can be a little pricey which is why I want to acknowledge that you can make a shake in a regular $40 blender too! ... it just may not last as long!

Below is the link to the blender I use :

http://www.myhealthmaster.com

I also love to add Blenditup Protein+ Smoothie Mix to my shakes.  Its 100%vegan and it uses protein from organic vegetables such as Soybean Quinoa to fuel your drink.  With just 2 scoops your smoothie is stocked up with 14 g of protein.  It also supplies you with a healthy does of Amino Acids and Vitamins.  Oh and its gluten free ! 

Check it out for yourself https://blenditup.com

Tips with making smoothies:

Keep it super healthy by putting more vegetables in it than fruits! 

Check out this website for A-Z help on making some super invigorating smoothies :)

http://drinks.seriouseats.com/2013/08/protips-smoothies-without-recipes-better-texture-ingredients-equipment-advice.html

LETS BEGIN!

One thing that I want to help give my readers is a consistent healthy lifestyle.  I wish for them a vocabulary free of words like diets and revolving trending fad brands. Research shows that 50% of goals set are lost within 6 months of setting them on New Years day.  Why is this?? ... Because no matter what kind of "diet" you are on the moment you stop it and revert back to your previous lifestyle you will gain the weight right back.  A diet is a temporary solution to look and feel better.  Committing to a healthy lifestyle will not only help you manage your weight but feel good because you are finally receiving all the nutrients your body is craving.

So to fresh up on what your plate should look like:

 

PLLLEAASSEEE do not think that for ONE second that by committing to a healthy lifestyle you can not eat cake, ice cream, chips, fries, chocolate etc. If you believe that, then you will never sustain the weight you desire.  Understand this one tip and remind yourself of this consistently: I CAN EAT SNACK FOODS, JUST NOT ALL THE TIME! Sometimes when people diet they think they can't eat anything with sugar, fat or carbs and that is such an easy way to break down.  I will help teach you how to build a personal strategy.  For example if you are going out to dinner with your friends at night, make it a point to eat a healthy breakfast and lunch. Throughout this blog you will learn about yourself, your desires, your strengths and weaknesses.  This will help you predict your eating pattern and how to strategize your meal plan and workout accordingly.  I know this sounds like a lot of time and energy but once you know yourself it will be no harder than breathing.

 SOOOOOO........

My NEW YEARS RESOLUTION for YOU Is: To truly learn about yourself as a consumer of foods/producer of energy and create and sustain a strategy for a healthy lifestyle that works for you.

ARE YOU ON BOARD ??? Make the commitment for life!

Take On 2015 With Alexa Lee!

Bring on 2015!!!

This year I have decided to take on a new challenge! BLOGGING! I am super excited to share my love and knowledge of fitness and a healthy lifestyle with my viewers :)  I am a former division one soccer player (Cleveland State University) and current Wilhelmina Model in NYC where I specialize in fitness modeling.  I believe that with a combination of my background working as a personal trainer, nutritional adviser, athlete and model I can deliver some insight to my viewers that can truly bring you closer to total body health.

More posts, videos, and updates to come!!