Vacation Workouts | Workout Wednesday

Some might think it is just plain crazy to work out while on vacation. A quick 20-30-minute sweat session in the morning though can leave you feeling way less guilty about indulging in food and leave you feeling energized for the rest of day. 

Here are a few of my favorite exercises that can be done anywhere at any time. The first examples are all body weight exercises:

-Jump squats

-Knee Ups

-Side lunges

-High Knees

-Body Planks

-Push Ups

-Burpees

-Bicycle Crunches

Staying in a hotel? No problem- Give this a try!

- One-Leg Burpees, Cross-Body Toe Touch, Elbow Plank Hops, Squat Jumps with Alternating Side Leg Lifts, Seated Ab Scissors. Complete this routine 5 rounds with minimal rest. 

Just because you are on vacation doesn’t mean you have to throw your fitness out the window. Try a mixture of these on your next vacay and feel the difference. Remember, a quick workout is better than no workout!

SUPPLEMENTS | WORK OUT WEDNESDAY

    Many people ask me about supplements, vitamins, and drinks. With a fitness crazed world, it sometimes is hard to decide what is right for YOU. I generally answer the questions to people by starting with, " What are your goals?" and, "Are you currently taking anything?"

    I have a list of my favorites and will share them below. Please consider your overall health and ask a doctor if any of these are unclear.

1. Multi-Vitamin- Vitamins are GREAT, but there are many, many kinds. Try to buy a vitamin that promotes overall health and includes Vitamins C, B, and D. My favorite is VitaFuse Multi for Women
2. Branch Chain Amino Acid (BCAA)- GREAT for muscle recovery and soreness. BCAA's help to restore folic acid in the muscle and repair the tissue as it regrows. My favorite is NLA for HER, Her Aminos. 
3. Primrose Oil- GREAT for your hair, skin, and nails. Enough said. All women should take this!
4. A Probiotic-  They are great for digestive health, immune support, and over health. They also help to kill bad bacteria in your intestines. My favorite is NLA for HER, HER Probiotics.
5. Fish Oil- GREAT source of healthy fat! Any over the counter fish oil is great, try it! 

    Give some of these a try and see how you feel. Remember, Supplements SUPPLEMENT your health care routine. They enhance it, not fix it! You have to also eat well and exercise in order to use supplements! 

FIT PREGNANCY | WORK OUT WEDNESDAY

By now y’all know I am due with #2! I wanted to write this blog for those of you out there that might be pregnant already, are thinking about becoming preggo, or have had kids! First off, you are BEAUTIFUL! Don’t fear about your changing body, embrace it and allow me to give you some tips about having a fit pregnancy.

There are 4 rules of thumb I like to consider when working out and being preggo-

• Type
• Time
• Intensity
• Frequency 

When considering what type of workout, think about what would make you feel the best. Is that spinning, lifting weights, swimming, or yoga? Pick an exercise that you enjoy and can maintain throughout your pregnancy. 

Time is precious! When pregnant and working out, I like to keep with my normal routine, but perform the exercises quicker at max intensity (lower weight) This will help with blood sugar regulation, increase metabolism, better sleep, and improve cardiovascular health. 

You are fearless! Get intense! Here is the rule- if you can’t hold a conversation with the person next to you, you are over working and need to back off to allow better oxygen flow to you and your baby. If you can breathe and feel great, push it and be a boss!

How often should you get your sweat on? Most doctors will tell you if were active and working out before you became pregnant, then you have the green light to continue the same regimen. Just be mindful and listen to your body. If you are sore or tired, take a rest day. 

So, what is right for you? You know your body and are in tune more than anyone. Be smart, be determined, and be proud of that growing bump and know you are sexy and glowing! (Note: always stay well hydrated and consult with your doctor with any questions) 

WINTER RECIPES | WORK OUT WEDNESDAY

There's only a few more weeks left of winter! We're celebrating the season with some yummy and healthy winter inspired recipes! These are great for post-workout meals, because they're filling, but still light!

CROCK POT FAJITA TACOS

-1 lb. chicken or ground turkey

-1/4 cup yellow onion, finely diced

-1/2 serrano pepper, finely diced(if you like spice!)

-1T chili powder

-1t cumin

-1/2t paprika

-1/2t onion powder

-1/2t garlic powder

-1/4t salt

-1/4t pepper

Place all ingredients in a crock-pot and turn to high. With a wooden spoon, break up the ground turkey and mix with spices. Let cook for about 2 hours, stirring every half hour.

PUMPKIN COCONUT OATS

1.5 cups quick cooking oatmeal (gluten free, if gluten sensitive!)

¼ cup shredded unsweetened coconut

2 Tablespoons ground flaxseed

½ cup  Pumpkin Puree

3 cups milk (almond)

1 teaspoon vanilla

2 Tablespoons honey

Stir all ingredients and refrigerate overnight. You can also mix in almond milk in the morning, if you prefer to wait!

Frozen Fitness | WORK OUT WEDNESDAY

The holiday season is finally over, and the new year is in full swing. You can feel the weather getting colder, and your jeans getting tighter. You can hear the voice in your head telling you, “Skip the gym, that baggy sweater will cover a few extra pounds." It's great to make New Years resolutions, but not if you constantly use the excuse, “Come January 1st, I’ll get back on track…" then quit a few days later. Don't just start, keep yourself accountable to continue! Here are some tips to stay motivated this season...

• Switch it up - Take a class at your local gym, follow along with YouTube workouts at home, or take a yoga class, but don't let yourself get bored.
• Set a BIG goal - ... But remember to celebrate the small steps you take to get there.
• Get a Buddy - Help keep each other accountable.
• Embrace the Cold - Throw on a big sweatshirt or thermal wear and go for a brisk walk or run outside.
• Stay Healthy - Don't push yourself if you feel you're getting sick. Listen to your body!
• Reward yourself - Don't cut out all of your favorite foods, just cut down your portions!

Put in the work this winter to show off your bod this summer. Embrace the cold now, to be a HOT babe later.

Winter FITNESS FASHION | WORK OUT WEDNESDAY

Ok, I get it. You want to look cute when you workout. I agree, some clothing can actually give you motivation in the gym! I know Ive caught myself glancing in the gym mirrors saying, “ Cute outfit, BB, those Nike’s sure do make my backside look tight!” 

But what happens when you just want to enjoy a run outside or get some fresh air and you need to layer up? Here are my go-to picks for cold weather clothing that is still fun and fashionable!

1. A cowl-neck pull over. The cowl-neck provides warmth while also allowing you to still breathe. You can pull it up over your head for extra warmth. Its fun, loose fitting style will pair great with any leggings or yoga pant.
2. Cold Weather Compression Pants. Under Armour has their claim to fame on these babies, but you can also find them in different brands at half the cost! I highly suggest getting these for outdoor workouts. Keep your legs warm to get through that workout!
3. Fitted Stocking hat with ponytail slit. You want the hat to protect your ears from the cold. If the hat has a spot for the ponytail, odds are it will fit your head better and stay on. Be sure to get a snug fit; sweat can cause a hat to loosen. 
4. Touch Screen gloves. Want to keep moving to that tune on your run outside? Get some gloves that allow you to use your phone and keep your hands warm!

Try these out and beat the cold! 

HITT Workout | Fearlessly Fit

  A HITT workout is my favorite kind of workout. Firstly, HITT means high intensity interval training. This is my favorite kind of workout because it's quick and powerful.

  If you're like me you have a busy lifestyle, you don't have 2 hours to work out every day. HITT workouts can take as short as 15 minutes. Check out this workout listed below. It's perfect because it involves simple movements, but trust me you'll be sore tomorrow. Good luck my fearlessly fit girls!! 

Introducing Sara Jasper: Fearlessly Fit

Hi, My name is Sarah and I’m working exclusively with Alisha to help her clients get  their bodacious bodies into prime photography form. I’ve been in the health and wellness industry for 5 years, helping clients with fitness, lifestyles changes, and diet. I have a degree in Exercise Science and a Masters in Health Promotion.  Outside of my passion for helping people feel great about themselves I also love cheesecake, red wine, french bulldogs (or puppies in general), the state of Ohio (go bucks!), and a great pair of shoes.

What does it mean to be fearlessly fit? It means not feeling guilty about that last bite of succulent cheesecake, or that handful of chips. It means being fearless in your own body. It is not a long grueling workout seven days a week, or a crash diet. Being fearlessly fit is a lifestyle change that you can make to get you feeling and looking AMAZING. Too many times we hear clients that want to do photo shoots, but are just waiting to “lose just 10 more pounds”, or “just tone up a little more”. Well guess what ladies, I’m here to help! Making small changes in your day-to-day lifestyle are GUARANTEED to make you feel great, lose weight, and tone up!  Time after time my clients have gotten to where they have not only lost weight and toned up, but KEPT IT OFF!  Today is the day to make a change with your lifestyle to becoming a healthier individual. Whether you want to tone up right before an upcoming session, or you want to book a session 3,6, or 9 months from now, I am here to help!  

My program doesn't involve a gym membership, or hundreds of dollars at the grocery store to change your diet.  I am going to show you how to become a fearlessly fit female by changing just small things you already do day to day. I hope you are ready to take this journey with us! 
Sarah Jasper