music monday! training tunes

Don’t let your music get you in a rut. Download these new tunes and rejuvenate your playlists, ASAP and have a happy music Monday friends!

j&j

Solo– Iyaz

Baby– Justin Bieber ft. Ludacris

Rude Boy– Rihanna

Whataya Want from Me-Adam Lambert

Two Is Better Than One- Boys Like Girl ft Taylor Swift

Your Love is my Drug– Ke$ha

Nothin on You– B.o.B

Follow me Down– 3OH!3

Memories-David Guetta ft Kid Cudi

sleep more, weigh less?

With only so many hours in the day, our well being often takes the backseat. Let’s face it, being you does not come easy and that is on a good day! Having an off day takes up even more time and energy (we all know changing your outfit five times before you leave the house, just to end up wearing the same one you started with, can be a big time suck). It seems like every girl I know is trying to juggle a million things and with so little time to get everything done, we end up giving up one really important thing, sleep. And while skimping on sleep may not seem like a big deal, especially with coffee to ease the pain in the morning, we could be doing ourselves (and our waistlines) a great disservice.

We all know that sleep is important and that it gives our bodies and minds a chance to rest and recover after a long day. But did you know that research has consistently shown a strong link between poor sleep habits and weight gain? Study after study has shown that men, women, even children, who do not get enough quality sleep, weigh more than their well rested counterparts. In one 2008 study published in the journal, Sleep (yes, there really is a scientific journal called Sleep), researchers followed the changes in body weight of a group of adults, aged 21-64, for 6 years. They found that over the 6 years, those who slept an average of 5-6 hours per night gained on average 4.5 lbs more than those who slept an average of 7-8 hours per night. Don’t think that sounds like much? Take your weight now and add 4.5 pounds to it, how does it sound now?

So, why does this happen? Well, the researches aren’t really sure. Some think it’s a combination of a lack of sleep causing us to move less and consume more. Some think it’s because the more hours we are awake the more time we have to eat and drink (think about what you were doing the last time you were still up at 2 am). While, others think that a lack of sleep causes the body to release less of its weight controlling hormones and over time this lack of hormones results in weight gain. Likely, it’s a combination of these factors. But any way you slice it, none of the above are good for us.

How can we avoid this sleep deprived weight gain? My best advice is to pick a bedtime and do everything in your power to stick to it. It may take a few days for your body to adjust to it (and you may not even be tired when you lie down), but eventually you will get used to it and falling asleep at that time will be no problem. Still having trouble falling asleep? Click here for tips from the MayoClinic on how to get a better night sleep.

And lets be real here, we are all going to have some late nights (just try to limit them to one or two nights a week). And on the nights when you don’t get enough sleep? Be aware of how you body is responding the next day and try get in a little exercise, like a lunchtime walk (and stay away from the cookies).

jen

dessert of choice: dark chocolate

Good news dark chocolate lovers! This decadently rich and velvety treat may do as much for your heart as it does for your taste buds (okay, well almost as much). Dark chocolate (sorry milk chocolate lovers) is packed with flavonoids, a compound with strong antioxidant properties. Research has shown that the flavonoids found in dark chocolate can have some very heart healthy benefits, including helping to reduce the risk of stroke and lower high blood pressure and levels of LDL or “bad cholesterol”.

Now for the not so good news. You don’t need a ton of dark chocolate to reap these health benefits and dark chocolate is still high in calories and fat. Even worse news, overdoing it can negate its health benefits all together. So keep your nibbling to no more than 1-2 ounces per day and remember that the darker the chocolate, the better. For maximum health benefit, choose chocolate with at least a 65% cocoa content, it will contain more of those fabulous flavonoids. Sounds good to me!

jen

we <3 health

Valentines Day is upon us and February is heart health month, so with our hearts on our mind and love in the air, we wanted to share some tips for keeping your heart pumping with luuuuv for years to come!

j&jNut-trition: Ditch the cookies and chips and munch on a heart healthy snack of nuts like almonds, walnuts, or peanuts instead. These types of nuts contain heart healthy compounds like omega-3 fatty acids, unsaturated fats, vitamin E, and plant sterols. And with the added bonus of containing a good amount of fiber, nuts can help fill you up and keep you fuller for longer. Just be sure to not over do it; nuts are also high in calories so keep it to a 1 oz serving, 4-5 times a week. Oh, by the way it doesn’t really count if they are honey roasted, candied or covered in chocolate!

Eat a “heart”y breakfast: Start your day with a heart healthy breakfast of oatmeal and blueberries. Oats are packed with soluble fiber, which has been proven to help lower cholesterol and may help reduce the risk of developing heart disease. And blueberries are loaded with heart-healthy and disease-fighting compounds like anthocyanins (a type of antioxidant), vitamin C and fiber. Delicious and good for your heart? Yes, please!

Ditch the salt shaker: When our diets contain too much salt or sodium it can increase our risk of developing high blood pressure, which can eventually lead to heart disease. Lose the salt and instead season your foods with salt-free substitutes like lemon juice, pepper, or use this opportunity to test out a variety of fresh herbs and spices. And stay away from processed foods, which typically contain high amounts of sodium, or look for those that say “low-sodium” on the package.

Pump it up: Exercise is a fantastic way to improve your heart health, so get moving for at least 30-60 minutes everyday. And this doesn’t mean you need to hit the gym! Head out for a hike or long walk, dance around the house, or run around with your kids or dog. The key is to get your heart pumping and the oxygen flowing!

Take a load off: Leading a stressful lifestyle can take a toll on your heart health. There is a known link between stress and disease development, so why not take a moment each day to give yourself (and your heart) a break. Try some quick breathing exercises, throw your own OSDP (one song dance party), meditate to nature sounds, have a five move yoga session: downward dog, half moon, warrior pose, cat stretch, and end in a child’s pose, go for a long walk/hike/run, or just hug it out (research has shown that hugging can reduce your stress levels and lower your blood pressure)!