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Fitness

Treadmill vs. Outdoor Running: Which is Better?

Are you an avid runner? Have you ever wondered whether running on a treadmill or running outside is better for you? I have, and although I like to run I struggle running long distances in the Miami heat and humidity! So instead of running outside during the summer months I love to run interval sprints on a treadmill and when the temps finally cool down I love taking in the beauty of Miami on foot.

According to this article from Baptist Health South Florida “Both treadmill running and outdoor running provide great benefits to health and fitness levels,” said Marcela Todd, a certified Road Runners Club of America (RRCA) running coach and head coach of Friends in Training. Running in any way, shape or form treadmill or otherwise can “help to manage weight, relieve stress, prevent depression, boost confidence, keep cholesterol and blood pressure levels normal and are a great way to stay healthy overall.”

Treadmill running has many benefits including:

  • Less impact on your joints. Most treadmills have built in shock protection that helps take pressure off your ankles, knees, hips and low back.
  • You can determine the intensity of your workout by adjusting the speed and incline which can help keep your pacing more consistant.
  • You can ward of boredom by watching TV or videos.
  • You can always run no matter what the weather is like outside. Day or night. Rain or shine.

TW-Fit Tip: Try Alternating running and power walking on an incline 30 seconds of running followed by 30 seconds of active recovery (power walking or jogging) to get a truly heart pumping, metabolism boosting workout!

Running Outside Also Has Many Benefits Including:

  • It has been scientifically proven that being outdoors in nature can boost mood and prevent depression.
  • Because you do not have a tread belt running outside you have to propel your bodyweight forward which makes for a more challenging workout.
  • If you are preparing for a race or special running event the only way to fully prepare is for you to run outside in the exact conditions the race or event will take place. Although you can adjust speed and incline on a treadmill you can never fully simulate running outdoors.

At the end of the day exercise is exercise and the most important thing is that you get your body moving! Put one foot in front of the other and go for short bursts of intensity with a little bit of active recovery to follow or forget the world and “Run Forrest run!”.

Make sure to head over to Baptist Health South Florida for more on treadmill vs. outdoor running debate! And if you are in the Miami area Baptist Health South Florida offers free run clubs for you to find your tribe!

 

Propel Hydration Workout Series-Taylor Walker Fit

A special thank you to Propel Water for bringing us together and sponsoring this post! If you are in L.A. make sure to get your tickets to the fitness festival today. Click here for more on the sweat fueled event! 

Last week I had the opportunity to travel to IDEA World Fitness Blogfest with Propel ElectrolyteWater.  Propel Electrolyte Water has created innovative and fun fitness CO:LABS nation-wide for an incredible sweat-fueled  series that will culminate with a fitness festival in L.A. August 12-13.

At BlogFest we were able to dive deeper into powerful topics in this ever-changing and growing market that is fitness blogging which was fantastic, but I would have to say the best part about attending was the S-W-E-A-T and spending time with my favorite blogger babes! The first morning in town the ladies and I decided to meet at 6:30 A.M. for a team workout! There is strength in numbers and we created a quick circuit of medicine ball lunges and squat presses, burpees, treadmill sprints and Spiderman planks. It was just what the doctor ordered to get used to the desert air and get our mind and bodies ready to take on the day. Over the course of the two days we also had our Propel Workout where we took a low weight-high rep class the Victoria Secret Angels made famous: ModelFIT Sculpt. You may have even seen my Instagram Live from that workout, and I am truly sorry for the many shots of my boo-tay (pun intended). I had to set it up quickly, but if you missed it this workout is similar to barre in that it helps your body create the long-lean muscle mass that many women covet.

We also had the opportunity to try Strong by Zumba which admittedly was one of the hardest classes I have taken in a long time. We rounded out the week with Pop Pilates by Cassey Ho. Cassey is a YouTube sensation and now I can see why! Her energy was off the charts and it was the perfect core driven class to lengthen and tone.

The ladies and I were so inspired by the week that we wanted to team up  and create a workout exclusively for you…our fabulous readers!

  1. Start with a Cardio Burst from Amber of Every Once in a Style
  2. Move on to Arms with Jeana of A Sweat Life
  3. Get that booty burn with Legs and Booty Blast with me!
  4. Follow it up with Abs from Torey’s Treasures
  5. And finish up with flexibility/regeneration with To Live and Diet in LA

Next up is my leg and booty blaster:

Repeat each exercise for 1 minute each 3x through! 

Place the band around your thighs making sure it is not around your knees. Start with your feet hip distance apart and squat down. Straighten your and extend your leg at the top. Do 30 seconds on the right and 30 seconds on the left.

Place the band around your ankles and perform jumping jacks for one minute.

If you need balance find a wall or a chair. With your feet parallel pitch your body forward and your leg backwards before pulling in and driving the knee up. Perform this exercise for 30 seconds on right and 30 seconds on the left.
Sit on the floor with one leg square in front of you and one knee over the there. Flex your foot and kick your leg back. Bring your arms to prayer position for more of a challenge. Perform 30 seconds on the right and 30 seconds on the left.

I hope you enjoyed our workout. Make sure to follow all of the other blogs for some MAJOR fitness and fashion inspiration you cannot miss!

 

Propel Electrolyte Water Hydration & LA Fitness Festival

*This conversation has been sponsored by Propel Electrolyte Water. As always all opinions are my own.

Happy Friday Eve! I finally made my way back to Miami after a week in Las Vegas with the Propel Team before heading on over to work with my Zappos.com family. Tomorrow I am coming at you with a five part workout series that will surely kick your boo-tay (pun intended), but before that I wanted to share some fun facts about watermelons and share a discount code for the Propel Electrolyte Water celebrity infused Fitness Festival in L.A. coming up on August 12th & 13th.  You have seen this post from our Miami CO: LABS and this one from our kick-off event in New York so I am very excited to invite you to our last event in Los Angeles which is sure to be EPIC!

Photo by Judy Walker Photography

Summer is still in full swing and the heat and humidity are at an all time high. If you are anything like me then you need to find ways to cool down and stay hydrated! I think watermelon is the perfect summer fruit because it is 92% water, helps the body detox, is chock full of vitamin C, B6 and lycopene which is particularly important for cardiovascular and bone health. Oh, and it is also delicious and rich in natural electrolytes like potassium!

When you sweat you lose more than just water. You also lose important electrolytes such as salt and potassium that are important for maximizing performance and keeping your body properly hydrated. Enter Propel. The only water with enough electrolytes to put back what you lose in sweat. And Y-E-S the watermelon flavor is bomb.com., but there are tons of flavors to chose from. Check them out here!

The Propel Fitness Festival in L.A. is coming up very soon! There will be celeb workouts by Shay Mitchell and Haley Pasternak and Kardashian trainer Gunnar Peterson and Scott Foley with Samantha Ronson and tons of incredible classes to choose from including: Barry’s Bootcamp, The Vixen Workout, Prevail Boxing, Fast Twitch and more! If you are in the L.A. area on Aug 12-13th this is a can’t miss event and I have a discount for you!

Photo by Judy Walker Photography

To purchase your tickets click here and enter the code ‘TENOFF’ for a discount exclusively for you! I would love to work out with you in L.A! For tomorrows workout grab a band and a buddy and prepare to get U-G-L-Y!

Flexible Meal Planning: My Week in Food

Strict meal plans work for some people and others like flexibility! I LOVE flexibility and a flexible meal planning is the only way find balance in my hectic life. I love to cook. I know what works for my body and I love offering my clients new recipes and ways to “un-diet”.  My goal through this blog and my health coaching is to help men and women create lifestyles that are abundant in nutrient dense foods like complex carbohydrates, whole grains, healthy fats and more greens than you could ever ask for! And YES, complex carbs and healthy fats have been clinically proven to aid in weight loss and a healthy well rounded diet. Carbohydrates are NOT the enemy; however, processed carbohydrates are.

 My style of coaching is a guided discovery approach to weight loss which is why I feel a flexible meal planning is a great way to stay on track while feeling completely in control of what you consume. The number on the scale should not be a major focus, but with a lifestyle overhaul and a focus on healthy eating, weight loss will simply be a bi-product of a healthier lifestyle! [HOW BOUT DAT?!]  When you feel good on the inside I guarantee you will glow on the outside.

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Baptist Health South Florida “MeLaβ” at the Frost Science Museum

Last week I had the honor to spend some time with Baptist Health South Florida at the grand opening of the Philip and Patricia Frost Museum of Science in Miami! The Frost Science Museum is located a hop, skip and a jump away from the American Airlines Arena and Bayside Marketplace and is the perfect place to spend an educational and super fun weekend with your family. The museum boasts a planetarium, aquarium, a space exhibit, a seeing exhibit and of course The MeLaβ brought to you by Baptist Health South Florida.

I was so excited to spend an afternoon at the museum and learn all about eggplants at “Veggie Phobia” where we learned tons of fun facts about eggplants and made the most delicious eggplant dip known as Baba ghanoush. Wow! It was one of the best  I have ever tasted and here is the full recipe!

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The Meetup-A Mindful Living Experience

 “Get together, sweat together, create together.”

Click here to sign up for “The Meetup” today! 

Amanda and I could not be more excited to bring this event to life! Our sole purpose for creating this series stems from the desire to create a platform for women to connect with each other. We have realized how empowering it is to have colleagues, friends, women in our circle that are also on their own professional journey to share ideas, collaborate and often just spend time with. The series is centered around creating a tribe of women that help and encourage each other to grow, highlighting some of Miami’s local businesses and talented female entrepreneurs all while enjoying a little sweat session to break the ice.

If you are an entrepreneur and want to join our event we are offering both vendor and sponsorship opportunities.

How We’re Doing it

The concept is simple: we get together, sweat together, and then have our guest speakers lead the theme or conversation of the night. We enjoy some lite bites and drinks and connect with each other. Topics will be focused on mindful living and business development. After the event, we’ll make sure everyone stays connected through our private Facebook group. By attending one of the events, guests have access to the group where we’ll continue to provide great content to help everyone grow and manifest their goals and dreams.

We are so excited to be able to bring this into fruition; something we’ve been searching for in the community for so long.

Join Us on August 2 from 6:30-9 P.M at the Nobu Eden Roc Miami Beach.

Meet The Team:


TAYLOR WALKER SINNING

BLOGGER, FITNESS MODEL, CPT

Taylor is a certified personal trainer, nutrition coach, fitness model and content curator of health, fitness and lifestyle blog: TaylorWalkerFit.com. Taylor tries her best to ‘walk the walk and talk the talk’ as an ambassador for healthy living! She blogs about fitness trends, healthy cooking and athleisure style to inspire her readers to live the healthiest, balanced and most fashion- forward lifestyles possible. Her goal is to empower women to be their best selves in the most real way possible. “Drink the wine, eat the burger, do the sit-ups, celebrate you and live the happy-healthy life you love and deserve.” That is Taylor Walker Fit.

AMANDA MESTRE

FOUNDER ICON SPORTIF, CPT, RYT-200

Is an all-around health and wellness enthusiast, Amanda has been a trainer and yoga for athletes teacher in the Miami community since 2008. In 2016, Amanda launched ICON SPORTIF, a luxe active fashion destination, working to create a platform where the modern, movement-obsessed woman can find her favorite styles to take her from the street to the studio.

We hope to see you there!

UB Toner™: Lift and Tone Your Upper Body Anytime Anywhere


*This post is sponsored by UB Toner™. Thank you in advance for supporting my favorite brand partners! Without them this blog would not be possible. As always, all opinions are my own.

Video by Catarcione Productions

When I started TWF.com home fitness was the name of the game! Not much has changed over the past few years other than the fact that I am constantly on the road for work. As you know, I am always looking for new, innovative and convenient ways to fit in my fitness so the UB Toner™ seemed like the perfect piece of equipment for at-home or on the road use.

When I was offered the chance to try the UB Toner™ I could not resist. You see, the UB Toner™ naturally helps lift your breasts by strengthening your pectoral muscles in less than ten minutes per day, three to four times per week. I know I have not had babies, but weight fluctuations and hormonal changes have left my B cups in a much less perky state as opposed to my gravity defying chest of college days past. As you know, age and babies can also cause your lady bits to bow down and if you are a “naturalista” like me you may be in need of a little bit of help in the lift and tone department. I also like the idea of resistance training without the need to do a single push-up!

The UB Toner™ works by utilizing triple resistance technology – as the device provides eighteen pounds of resistance upon both motions of pushing in and out with the device, as well as utilizing and working your own back muscles.  With the UB Toner™ slow and steady wins the race! You can tighten, tone and lift by performing for four simple exercises 10, 20 or 30 times! I was pleasantly surprised with how fast I felt my upper body working. The resistance is attainable yet challenging. To make it harder you perform more repetitions. To make it a little less challenging you perform fewer repetitions. You can use the UB Toner™ anywhere: at your desk, in your living room or even in your car on a long road trip, only if you are a passenger! Safety first.

Watch today’s YouTube video above for the full workout and click here to get your UB Toner™ today!

 

Inflammation Fighting Foods

Inflammation has been a very  hot topic of discussion this year. If you struggle with gas, bloating and constipation  you are most likely dealing with inflammation of the digestive tract. Inflammation i caused by a variety of processed foods we consume such as: sugar, processed carbohydrates like pizza and white pasta, vegetable oil, processed meats and grain fed meat. The Standard American Diet otherwise known as S.A.D. (Ironic right? I think not.) is full of processed foods that can lead to inflammation, allergies, asthma, heart disease, diabetes, heart disease and obesity. All of which are plaguing our country today.

The good news is that if you struggle with any of the above issues you can actually tackle your inflammatory issues with antioxidant rich foods such as: leafy greens, berries, tomatoes, nuts and seeds, olive oil and fatty fish. This article from Baptist Health South Florida states that it is best to get your nutrients from the natural source, food, rather than supplements. “The reason is that supplements aren’t regulated by the FDA, so their potency levels can’t really be trusted.”

Here is a short meal plan to help fight inflammation:

Morning Detox Drink: 8 oz water, 2 Tbsp. apple cider vinegar,  juice of one lemon and a dash of cayenne pepper.

Breakfast: 2 egg whites plus one yolk scrambled with spinach, onions and tomatoes.

Lunch: Quinoa grain bowl with avocado, grilled chicken, greens, red onion, 1 oz. feta cheese and slivered almonds topped with a drizzle of olive oil, red w one vinegar and oregano.

Dinner: Macro platter with 4-6 oz. salmon, asparagus and 1/2 sweet potato.

Dessert: 1 C Berries with coconut whipped topping.

For more advice on inflammation fighting foods check out this post from my friends over at Baptist Health South Florida.

 

Workout Wednesday: Tabata Style

Video by Catarcione Productions

Remember this post about Tabata from 2015?! Well, guess what? I still love interval training and I still love Tabata! Because as I always say: “Tabata makes you hotta”! Tabata is a form of interval training where you perform an exercise for 20 seconds followed by a 10 second rest. This style of training revs your metabolism and helps you burn more calories throughout the day. I recommend doing this workout first thing in the morning to get your blood pumping and ready to rock the day.

For today’s workout all you will need is your bod and a timer! If you do not have room to sprint simply perform high knees as fast as you can. Performing this workout on the sand added a whole different layer of tough!

BTW my next Facebook Live will be the morning on July 4th! Around 9 AM…mark your calendars today.

6 Ways to Get Your Man to Eat Healthy Without Him Knowing

My husband is an Ohio guy through and through. He loves meat and potatoes and has little to no concept of portion control. If you would have told me four years ago  last year that he would be eating quinoa, kale and black bean burgers I would have thought you were N-U-T-S. These days, he still likes to indulge, but he is  more dedicated to his health and wellness than ever before and I could not be more proud!

Today, I have six tips to help get your man living a healthier lifestyle…Without him really knowing it.

Pre-Make a Healthy Breakfast or Keep a Fruit Bowl Front and Center: I love making overnight oats or breakfast burritos that Cory can warm up or eat on-the-go. If he has healthy options available to him first thing in the morning he is more likely to make healthier decisions throughout the day.

Lighten Up his Favorites: Does he like fried buffalo wings? Yea mine too! Opt for lighter options that still have the same flair. For example: Grill a chicken breast, slather it in buffalo sauce and top it with diced celery, red onion and a sprinkle of blue cheese crumbles.

Just Add Bacon: Think salty, sweet, creamy, crunchy and savory when you create a dish and your man will never be dissappointed!  If I am making a kale salad with avocado, mango, red, onion, quinoa and pumpkin seeds; a sprinkle of bacon takes this salad from good to great with the added salty crunch! If you tell your man it has bacon in it. I guarantee they will go back for more.

Send Him Articles Here and There: I could not get Cory to even think of quitting soda for the longest time. I would explain how bad it was for him and how diet soda was even worse for his body. He was addicted and I had to give up! That was until he read an article in the Wall Street Journal about the health hazards of soda. he quit cold turkey that day! Let’s face it. Some of the stuff we say is fluff, but if there is hard evidence from a publication he knows and loves. There is no more denying it!

Take Him to Your Favorite Local Healthy Spot: Miami Squeeze is a local dive juice and health food spot here in North Miami. I love going there during the week for a veggie wrap, grain bowl or a ginger shot. Cory used to come with me reluctantly and order the only unhealthy thing on the menu….a chicken or tuna melt. Now, he gets a large ginger shot and a vegetarian platter or Wrap Me Wrap (a mediterranean wrap). The waiter even knew his order yesterday before he said it! He now goes there right after the gym and is making healthier choices every day! (I am one proud wifey)

Positive Reinforcement: It may sound silly, but telling your man you appreciate them making an effort or that they look  “hot” when they drop a few lbs. really helps makes all the difference!  We feel good when they tell us we are beautiful; so why not place the shoe on the other foot?!

If you have any more tips to add make sure to write them below!