Archives for January 2017

Best Ways to Dress Up Sneakers

Active Wear Lifestyle

Dressing up sneakers into your everyday wardrobe has been trend that hasn’t ended, and for that I am very thankful. It helps tip the scale when reasoning if spending more on workout clothes than work clothes is worth it.

My biggest problem is figuring how to make sneakers look less like I just got out of the gym and more intentionally fashionable. Here are some stylish ways I found on Pinterest to dress up sneakers for either work or weekend outfit.

How are way do you work in sneakers into your everyday look?

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BCAA Lemon Mug Cake Recipe

Dessert Recipes

Looking for a dessert that can be perfect before hitting the gym…AND only takes 5 mins? Try this BCAA lemon mug cake. You can use almost any BCAA fruit flavor, such as lemon, pineapple, coconut, etc…basically any flavor commonly used in cakes. We used this lemon lime Xtend BCAA.

If you still don’t have a clue what is BCAA, read my past blog post on BCAA. This recipe is the perfect preworkout snack as it has all the right nutrients to get your body ready to build muscles. And its delicious…honestly people are surprised that BCAA really in it! Give it a try next time you’re ready to head to the gym.

Ingredients:
3 tbsp of oats
1 egg + 1 yolk
1 tbsp of coconut oil
1 tsp of lemon zest
1 tbsp of sweetener
1 tsp of BCAA + addtional 1/2 tsp for frosting
1/4 tsp baking powder
2 tbsp of yogurt

Spray coffee mug, or any small microwavable bowl, with a non-sticking oil. Add all the ingredients to the mug, except for yogurt & BCAA reserved for frosting, and stir well. Next microwave for 1/2 seconds, stir, and then for 30 seconds. While in the microwave, mix the yogurt and 1 tsp BCAA. After it is done baking, add the frosting, a bit of lemon zest, and there you go! A quick and easy pre-workout dessert.

Yum

BCAA Lemon Mug Cake Recipe

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Ingredients

3 tbsp of oats
1 egg + 1 yolk
1 tbsp of coconut oil
1 tsp of lemon zest
1 tbsp of sweetener
1 tsp of BCAA + additional 1/2 tsp for frosting
1/4 tsp baking powder
2 tbsp of yogurt

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https://www.theactivehabitat.com/2017/01/bcaa-lemon-mug-cake-recipe/

The Weight Training Dictionary

Exercises Training Tips

Weight training is more popular now more than ever before. But many people are still unfamiliar with terminology or types of training. I wanted break it down for those starting to weight training or to motivate others to start.

Types of Weight Training

Bodybuilding/Hypertrophy: Is lifting to achieve maximum muscle growth and not necessarily maximum strength. Often focused one or two muscle groups per workout sessions. Bodybuilding competitions are focused on muscular symmetry, muscularity and conditioning.
Power lifting: Is lifting for maximum strength and not so much for appearance. The sport is focused on 3 main compound lifts, the bench press, squats, and deadlifts.
Weight Lifting (Sport): Similar to power lifting, it’s an Olympic sport focused maximum strength on 2 main lifts: the stanch and the clean & jerk.
Circuit: Lifting several exercises in quick succession, for given number of rounds or time. Great for building endurance for athletes and those looking for maximum fat loss.
Isometric: Holding a weight at one position for a given time, and not performing the entire motion. This is great to build strength at one position and stamina. Often used for athletes, rock climber, or gymnast.
Strength Endurance Training: Hybrid training that promotes stabilization and strength. The form of training entails a stable exercise (ex bench press) followed by a stabilization exercise with similar mechanics (ex stability ball push up). Often focus on high volume, in order to produce and maintain force for prolong period of time. Great for those in sports and those looking to strengthen core and joints.

Training Terminology

Sets: Is the number of consecutive repetitions
- Bodybuilding: 3-5 sets
- Max Strength: 4-6 sets
- Circuit: 3-6 sets
- Endurance: 1-3 sets
Repetitions (reps): Is one complete motion of exercise
- Bodybuilding: 8-12 reps
- Max Strength: 1-3 reps
- Circuit: 1-10 reps or based on specified time
- Endurance: 1-20 reps
Rest Interval: The time taken to recuperate between sets
- Bodybuilding: 0-60 sec
- Max Strength: 3-5 mins
- Circuit: 3-5 mins
- Endurance: 0-90 sec
One Rep Max (1RP): Is the maximum amount of force that can be generated by maximum contraction, ie, the highest weight a person can lift at one rep.
Training Intensity: The level of effort compared to the individual maximum rep (1RP)
- Bodybuilding: 75-85% of max rep
- Max Strength: 85-100% of max rep
- Circuit: 10% of max rep
- Endurance: 50-70% of max rep
Repetition Tempo: The Speed with which rep is performed
- Bodybuilding: Moderate
- Max Strength: Fast/Explosive
- Circuit: Fast/Explosive
- Endurance: Slow
PR: Personal Record (PR): If can be the maximum weight per lift or size gain
Prime Mover (primary muscle): The muscle that is the initial and main source of power for a movement (ex chest muscle for bench press)
Synergist: The muscle that assist the primary muscle during the movement (ex: shoulder for bench press)
Stabilizer: The muscle that supports and stabilizes the body while the primary and synergist muscle perform the movement (ex: rotater cuff for bench press)
Split Routine: A routine that trains different body part different days
Peripheral Heart action: variation of circuit training that switches from upper body to lower body
Range of Motion (ROM): Refers to the range that the body moves during an exercise:

These are training concepts used in bodybuilding, and sometime other types of training, to increase strength and build muscle.

Supersets/Tri-Sets: Performing a set for two or three exercise in a rapid succession
Drop Sets: Performing sets to failure, then removing a percentage of weight and continue with next set
Pyramid: Increasing or decreasing weight with each set
Negatives: Loading up weight on the eccentric phase of the lift, i.e. the part of the lift the muscle is lengthening
Partial Range Reps (half reps): reps done in a specific range of motion instead of the entire movement.
Twenty-Ones: Performing a set where seven reps are performed at the bottom half of the range of motion, seven performed at the top half, and last seven performing using the entire range of motion.
Push Workouts: Workouts that focus on upper body muscles that are involved in the pushing exercises, such as chest, shoulders, triceps.
Pull Workouts: Workouts that focus on upper body muscles that are involved in the pulling exercises, such as back, biceps, sometimes rear delts
Leg workouts: Workouts that focus on leg muscles, such as quads, hamstrings, calves.

How to Repair Damaged Hair

Beauty Lifestyle

Dealing with damaged hair is a girl’s worst nightmare. For most women, caring for our hair is a priority, as it helps us feel pretty. In the past I did every thing imaginable to damage my hair except coloring it. This caused my locks to be unmanageable, dried, and tons of split ends. Here are 10 changes I made to repair damaged hair and have healthy controllable hair.

Wash 3-4 times a week and only with a non-silicone shampoo – Most women already do this, but’s important to remember that washing hair often removes natural hair oils, which that leads to dry itchy scalp. Also, try to find avoid silicone shampoos.

Every few weeks use a cleansing shampoo – Hair follicles can get clogged with all the hair products we use. Every few weeks use a store-bought cleansing shampoo or apple cider vinegar that removes build-up.

Only shampoo the roots of your hair and condition the ends – The hair near the scalp are able to absorbs the oils that are naturally produce. Therefore there’s no need to add oils from conditioner. For the same reason the ends don’t get oily so there isn’t a need to fully wash them. As you rinse out the shampoo the lather will cleanse the ends.

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Let conditioner sit in your hair for a few minutes – This lets your hair cuticle absorb the oils before rinsing.

Rinse your hair with cold water – This closes the hair cuticles to lock in the moisture.

Don’t wrap hair in a towel, just pat dry – Wet hair is the most vulnerable to damage and pulling it with an ordinary towel causes breakage.

Don’t brush wet hair – For the same reasons above, don’t pull on wet hair. If you must detangle it, only use a wide tooth comb or detangling brush. I typically let it air dry.

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Limit heat styling products – Using heating tools are okay to use once in a while, but make sure to use heat protector before hand.

Hair serum on days your hair feels dry – Adding a serum brings moisture back to dull hair. Serums are lighter than oils, so they won’t weigh down the hair.

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Add oil on hair tips before washing – This is a good tip for those with long hair. An hour or so before taking a shower add coconut or argan oil to the ends of your hair. This helps with preventing slit ends.

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Healthy Teriyaki Chicken Bowl For Meal Prep

High Protein Main Meals Recipes

- Healthy Teriyaki Chicken Bowl For Meal Prep

Are you looking for an easy, healthy recipe to bring for meal prepping? Checkout this healthy teriyaki chicken bowl recipe below. I were inspired by these quick and easy bowl recipes from The Every Girl.

Therefore I wanted to try making one out of my favorite meal when eating out, a teriyaki bowl. This healthy teriyaki chicken bowl is a great option for meal prepping because it has veggies, slow digesting carbs and protein. And the toppings can be changed so that it’s different every time. So check it out and enjoy!

Ingredients for bowl:

A great teriyaki chicken recipe I found was from Natasha Kitchen, except I replaced the soy sauce with the bragg’s amino sauce to avoid soy.
2 cups black rice (this rice has more fiber than brown)
1/2 cup of crushed almonds
1/2 chopped chives
2 cups broccoli slaw
2 cup of shredded cucumber
pickled slaw dressing

Pickled Slaw dressing:

2 tbsp of lime juice
1/4 cup of rice vinegar
1 tbsp of brown sugar
1/2 tsp of salt

Cook the chicken as directed in Natasha’s blog. In the same pan as the chicken, roast the almonds, till crispy but not burnt. In separate bowl, mix the dressing for the pickled slaw, and toss with the veggies. Add to a bowl, layering the ingredients to make it Instagram worthy.

Great Places to Visit in California

California Lifestyle Travel

I am very proud that I live in the great state of California. This state has tons to offer, from a variety of national parks, iconic cities, small towns, and best of all vineyards along the coast. We have been fortune enough to visit many places, so here are our favorite places often underrated when talking about California.

San Francisco

We have visited this city once a year since we were 12 and we haven’t gotten sick of it. Although this city defiantly not underrated, it deserve every bit of the hype. The city is like a museum of the past with the Victorian houses, the tram, and hippie district Abbot Kenny.

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Lake Tahoe

Since we went in June we’ve been dying to go back. It is almost too picturesque to even put into words. I recommend stopping by South Lake Tahoe, where there is something for everyone from casinos to water sports to even a beach.

Santa Ynez Valley / Los Olivos

This area is a hidden gem that I love to tell people about. This valley produces many of California great wines and had some amazing vineyards to visit. Los Olivos is a small town in the valley that has a street full of wine tasting stops and looks like Main Street in Disneyland.

Santa Cruz

When I think of authentic California beach coast I think of Santa Cruz. With the oldest surviving boardwalk it’s like going back in history. The boardwalk has old-fashion carnival games, snack booths, and wooden roller coaster. This is the perfect place for any family.

Joshua Tree National Park

Although I had been to Joshua Tree Park in the past is wasn’t until our last trip that I feel in love. This place looks like you’re in a different planet, with boulders as far as the eye can see. It is the perfect getaway since the only activities are hiking and relaxing in nature.

Long Beach

This city has bad reputation in the past, but these days it is such an amazing city. There is so much to do and see in this city. There are great coffee shops and restaurants, old art deco buildings, kayaking around the canals, new breweries. I never get sick of this place.

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Julian Historical Town

Located in the San Diego hills, this place feels like you stumble upon small mountain town in old days. The town dates back to the 1800’s and downtown is full of historical building and great pie shops. The town is also popular for apple picking during the fall season.

Weight Lifting Template by Goals

Resistance Training Training Tips

If you’re new to lifting or looking to switch up your workouts, a weight lifting template that will help provide structure. It is a simple format that I use to plan out workouts. It allows flexibility and targets almost every muscle group. However it is geared to women, since its focused on building the muscle groups more concerning to us.

The is a split-routine workouts. This workout template is by no means a standard, so find what works best for you. If you have any questions, please feel free to comment or email and we will get back to you.

Workout #1: Shoulders & Chest

1 Chest Press- dumbbell, barbell, machine
1 Chest Fly- cable crossovers, butterfly, dumbbell flys, push-up variation
1-2 Shoulder Press Exercises- military press, arnold press, dumbbell press, barbell press
1-2 Side Lateral Raises Variations- dumbbell, cable, machine
1 Front Deltoid or Trap Exercise- front db raises, cable front raises, barbell upright rows, shrugs
Note: For chest exercises switch up bench variations of decline, incline or laying

Workout #2: Glutes and Hamstrings

1-2 Dead Lift Variations- barbell, romanian, sumo, DB deadlifts, stiff leg
1-2 Compound Exercises- wide squats, leg press, hack squat, DB Lunges, split squats
1 Glute Isolation Exercise- hip thrust, reverse hyperextension, cable pull through
1-2 Kickback Variations- c able, glute kick back, or any kickback machine
1 Hip Exercise- abductor m achine, adductor machine, curtsy lunge, cable hip raises, fire hydrants
1 Plyometric- s quat jumps, skater jumps, step ups, box jumps, single leg push-off

Workout #3: Back

1-2 Lat Pull-down Variation- wide grip, close grip, underhand, one arm, behind the neck, v-bar
2 Row Variation- cable row, barbell row, two DB row, t-bar row, leverage iso row, bent one arm row
1 Pull-up Variation- regular, chin-up, neutral grip,wide grip, inverted row
1 Lower Back Exercise (g ood morning, hyperextension, seated extension, supermans
1-2 Upper Back Exercises- DB r everse flyes, cable rear delt, face pulls, reverse machine fly

Workout #4: Cardio

30-45 mins Long Steady State Cardio
3 Ab Exercises
Stretching: Foam Rolling or Yoga

Workout #5: Overall Leg

1-2 Squat Variations- barbell squats,front barbell squats, pile squats
1-2 Compound Exercises- wide squats, leg press, hack squat, DB Lunges, split squats, DB deadlift
Leg Extensions- seated, single leg
Leg Curls- laying, seated, standing
Calves Exercise- smith machine, standing raises, calf press, leg press, seated raises
Ab Exercise- p lank, ab roller, cable crunch

Workout #6: Arms

1 Cable Bicep Curl- standing bicep curl, one arm, overhead, reverse, lying close grip
1-2 Other Bicep Curl- barbell curl, DB curl, alternate DB, preacher curl, concentrated
1 Hammer Bicep Curl- regular, alternate, cross body, preacher, cable
1 Cable Triceps Push-downs- push-down exercise switch up the bars: V bar, straight bars
1 Triceps Overhead or Extension- skull crushers, one arm, DB overhead ext, Rope overhead ext
1-2 Triceps Exercises- kickbacks, bench dips, body-up, close DB press, close grip bench press, dips

For Weight Loss

Add additional cardio: 15-30 mins every workout (except workout#4) and two 15-30 mins HITT workouts
Higher reps, lower weight with less rest between sets
Super-set exercise or perform a circuit with exercises
Can substitute or reduce arm workout with additional cardio

For Muscle Mass

Add additional two 15-30 HITT workout
Lower reps, higher weight, and more rest for recovery
Challenge muscles with drop sets, pyramids, twenty ones, high volume sets
Can substitute or reduce arm workout for additional workout to a problem area

Upper Body Foam Rolling Routine

Exercises Warm-up

I have mentioned the importance of foam rolling in this blog post. Therefore, I wanted to share an upper body foam rolling routine. This routine is great to reduce soreness and tension from workouts or from sitting at a desk all day. Foam rolling is like a great message without having paying a cent.

Remember when foam rolling, slow down, relax, and breath. Before each step in the routine, I recommend holding for a few seconds, feeling the pressure of the body against the foam roller. Also do the same for any tender spots found during rolling.

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1. Lower Back: Place the foam roller right beneath the hips and hold on to it so that it doesn’t slide out from underneath. Sit there for a second. Then bring arms to the side of the body for balance and bring the knees up, so that they are perpendicular to the ground. Roll gently from side to side. Hitting the tailbone, secrum, and upper glute area. Lean over to one side and stay there for a few seconds and repeat onto the other side.

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2. Middle Back: Place the foam roller down to the middle of the back. Bring hands to the side of the head, and sit there for a few seconds. Interlace the hand on the back of your head, bring the hips up and roll the foam roller up and down the back. Roll over slightly to one side, roll, and same for the other.

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3. Upper Back: Focus a bit more on the lower trap,turn the foam roller vertically, and lay on it directly. Place hands on the ground for balance. Then make small rolls side to side, leaning into the roller in order to hit the deeper area of the upper, middle part of the back.

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4. Shoulders: Turn the foam roller again horizontally, and place over the back, and walk the feet out, till the hips are on the ground. The foam roll should be right, above the shoulder blades. Spread your arms along the side of the head, and roll from side to side. Also move the arms up and down or moving arms if like doing a snow angel.

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5. Neck: Place the foam roll behind the neck, look side to side slowly, moving the neck against the roller. Be careful here, because it is delicate area.

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6. Lat Muscle (Entire Back): Flipping the body over the side, place the foam roller underneath the armpit, arms above, hips on the ground, and do little rolls vertically. Also, roll slightly body back and forwards, but not onto the ribs. Then do the other side of the body.

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7. Chest and Front Shoulder: Place the foam roller at a 45 degree angle, place the between the chest and shoulder blade, body laying on the ground, and begin to roll. Also bring feet up for balance and roll back and forwards, applying pressure where needed. Then do the other side of the body.

How to Start 2017 New Year Goals

Lifestyle Self Improvement

“Most people overestimate what they can do in one year and underestimate what they can do in ten years.” – Bill Gates

It’s this time of year again to think of what new year goals to accomplish for 2017. But it is important to remember that even if you don’t accomplish your 2017 goals it’s working towards the goals that matter. Because taking steps towards what you want is better than not moving forward at all.

All goals should be measurable rather with numbers or results. Here is our 2017 goals, we didn’t add our measurable to this post because the numbers are a bit personal for us. My sister and I have own separate goals, but we do share a few.

1. Take online classes to improve the blog

2. Complete a Spartan Race or all three.

3. Join a volunteer organization and give back.

4. Increase muscle mass and loose fat.
5. Read more books on a variety of subjects, from business to autobiographies, etc.