Jogging Tips For Joggers and Non-Joggers!

I start two days out of the week with a 30 minute jog around the track at my local park. And, over the span of my fitness journey, I have acquired some jogging tips that I wish to share with all of my fierce followers. (Joggers and non-jogger are both included!) Read on for more!

1. First and foremost, remember to always consult a trusted medical physician before undertaking exercise/diet regimes! You need to know how much you can handle emotionally and physically in order to achieve the maximum benefits.

2. Never say you cannot exercise because you can't afford a gym membership! Your local public park is like a free gym membership! So, stop the excuses and get your running shoes on already!

3. Bring water- ALWAYS! If I'm going on a 30 minute jog, I make sure I bring a bottle of ice cold water to keep hydrated. Rule of thumb says you should drink 4 to 6 ounces of water every 20 minutes during your runs. This prevents dehydration!

4. Know when enough is enough! You should feel a little breathless, but you should not feel overly breathless. Additionally, if anything pains you while exercising, take a moment and understand the origin of the pain. Consult medical attention accordingly or stop exercising and take a break. Come back to it after a day or two of recuperation.

5. Pick the right clothes, and wear them appropriately! If it's colder, wear a jogging jacket and long pants. If it's hotter, wear shorts and a tank top. Remember to wear sunblock to protect your skin! A cap is also helpful in keeping UV rays off your face. Also, sunglasses protect your eyes. Plus, they make you look really cool.

6. Pick the right shoes! Light mesh sneakers are in right now. They are light, flexible, and offer great support. Plus, they come in some super cute styles and colors. I might add that this is my favorite part about jogging.

7. Get the right playlist! Your favorite music can pump you up during your workout sesh. Make sure you remain alert while exercising though! I would suggest taking out you earplugs while crossing streets. And, while parks tend to be safer areas to run, you still have to be careful! Personally, I have one ear to listen to my favorite tunes and one ear to listen to my surroundings.

8. Attention Non-Joggers: Not a jogger? I suggest going for a brisk walk until you can work your way up to jogging. After that, try running. Find the right pace for you, whether it be walking, jogging, or running. They all contribute to building strong muscles and bones, burning calories, and improving cardiovascular fitness!

That's all the jogging tips I have for now! I hope I have inspired you to get moving!

Good luck!

xoxo,

Kelsey

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Multigrain Blueberry Pancakes Recipe!

Add some insta cuteness by having Pac-Man gobble up the blueberries!

Made fiercely by Kelsey

Makes 2 servings
Suggested Serving Size: 3, 5" pancakes
Calories per serving: 420

Fierce Ingredients:
-3/4 cup Arrowhead Mills Multigrain Pancake & Waffle Mix

-1 tbsp. Vegetable Oil

-1/4 cup egg whites
-1/2 cup plus 2 tbsp. Almond Silk Milk

-1/2 cup blueberries
-1/2 cup sugar free syrup (drizzle after cooking)

Directions:

1. For fluffy pancakes, beat egg whites in big bowl.

2. Add in Almond Silk Milk and vegetable oil in same bowl.

4. Add in pancake mix.

5. Stir all ingredients until lumps disappear. DON'T stir too much!

6. Cook on a preheated (375°F - 400°F) lightly oiled griddle/pan.

7. While on uncooked side of pancake, add in blueberries as desired. 

8. Turn when bubbles form on surface and edges begin to dry.
9. Plate pancakes. Top with sugar free syrup and other desired toppings.

*Thicker pancakes= less liquid. Thinner pancakes= more liquid.*

Add fresh blueberries on top of cooked pancakes for a decorative look! If you'd like, stir in 1 tsp. vanilla, 1/2 tsp. ground cinnamon, and/or 1/4 cup chopped almonds in the mix prior to cooking!

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Ice Cream vs. Frozen Yogurt: A Sweet Food Review!

So, last weekend I faced the ultimate dilemma one can encounter on the boardwalk. Should I have ice cream or frozen yogurt? Which one did I pick? Drum roll, please... FROZEN YOGURT! Really, it's a no brainer! It's a lighter option. No, I am not saying frozen yogurt has no sugars whatsoever. But, I am saying it has less fat, and typically less sugar than ice cream. And, they taste virtually the same! The only difference seems to be the nutritional gap between the two. Let's compare...

2 Cups of Generic Ice Cream
Calories: 579 cal.
Total Fat: 32 g

Sugars: 61 g

2 Cups of Kohr's Frozen Yogurt

Calories: 128 cal.

Total Fat: 0 g

Sugars: 28 g

My frozen yogurt was bought at Kohr's Frozen Custard, Inc. (located on Point Pleasant's boardwalk in NJ). It only has 8 calories per ounce and wait for it- NO FAT! So, you can say that I savored my sweet strawberry frozen yogurt twistee without an ounce of guilt. Plus, it was pretty! Choose from a variety of flavors including peanut butter, pistachio, and blueberry! Skip the waffle cone for an even lighter option.

Remember, I am not saying not to eat ice cream. Life without the "real stuff" every once in awhile is downright miserable. Ice cream is an occasional treat, but for those times you want to keep it light, frozen yogurt is your ticket to fierceness!

5 fierce stars for this fierce frozen yogurt dessert!
★★★★★

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Fierce Tip #3: Eat Pizza (The Right Way!)

Multigrain Pizza with Low-Fat/Sodium Cheese & Broccoli

Here's an eyeopener for a lot of people. You can eat cheese. Heck, you can eat bread. Whoa, you can eat bread! Neither is detrimental to your diet. In fact cheese is high in protein and calcium. And, those dreaded carbs everyone wants to avoid? Well, based on a 2,000 calorie diet, 45-60% of your caloric intake should be from carbohydrates. Why? Carbs are the body's preferred type of energy- fast energy. Plus, whole-grains give you necessary fiber.

So, why does pizza get a bad rep? It all comes down to quality. Yes, pizza can be super fattening and very unhealthy if done the wrong way. Majority of cheeses are high in sodium, saturated fats, and cholesterol which can lead to heart disease and high blood pressure. White bread offers little to no nutritional value. And, more times than not white bread is processed.

And, this is why you need to order pizza the right way. Many restaurants and pizzerias are now offering healthier choices. Choose multigrain crust and low-fat and low-sodium cheeses instead. Also, consider adding a fresh veggie on top. Veggies add vitamins and nutritional value to your pizza! My personal faves includes broccoli, mushrooms. fresh garlic, onions, and red peppers. I would try and steer clear of bacon and sausage, as that only adds to the total fat. Trust me, the veggies will not only suffice but satisfy!

Greek Pizza
(Multigrain crust, feta cheese, tomatoes,
olives, arugula, onions, light balsamic drizzle)

It also comes down to... potion control! Having two slices of pizza once a week is not going to damage your waistline. If you eat nothing but pizza every day for dinner, that's another story. Hey, I wish I could eat pizza every day, but everything must be eaten in moderation, hence balanced diet.

An extra fierce tip to eating pizza that I have acquired as of late is blotting. Yes, taking a paper napkin and slightly blotting before you gobble can save you calories and unwanted fat. Studies say it shaves only 36 calories, but I think the most beneficial part is the fat that is removed. I'd rather it be on a napkin than in my arteries! For the best blotting, simply lay napkin on top of warm pizza. The "pizza blot" does not work on cold pizza since most of the fat has been absorbed already. If you do it on steaming hot pizza, however, the cheese will stick to the napkin which is quite unpleasant. Let the pizza cool off, but not too much, before blotting.

Pizza is a dish best served without the guilt. If you follow the above tips, I assure you there will be no guilt, just delicious pizza. As for this teenage girl, she will not be giving up pizza anytime soon. And, why should I when pizza can be fiercely healthy?

Well, that's all I have for today's fierce tip. Peace... 

-a! Get it?

I'm a cornflake.

Continue being fierce.

-Kelsey

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Yoga Pose of the Day: The Tree Pose

Tree Pose on the Beach
Note: Place foot ABOVE or BELOW the knee.
Here it is slightly above the knee.

The Tree Pose Benefits:

• Stretches: thighs, groins, torso, and shoulders 
• Strengthens: ankles and calves 
• Tones: abdominal muscles 
• The Big Benefit: Balance and coordination!

Betcha didn't know...

The Tree Pose is known as Vrksasana (pronounced vrik-SHAH-suh-nuh) in Sanskrit!

Instructions: 

1. Stand in Mountain Pose (Tadasana), with arms at sides. Distribute weight evenly.
2. Shift your weight to your left foot. Bend your right knee and use your hand to place it on your inner left thigh. USE CAUTION: NEVER rest your foot against your knee.
3. Your pelvis should be directly over your left foot. Make sure hips are aligned.
4. Lightly place hands on hips and straiten back. Press palms in a prayer position in front of chest.
5. Focus on one point in front of you. Keep proper form as you inhale. Extend arms overhead with palms still in prayer position.
6. Hold position for one minute. 
7. Release pose by stepping back into Mountain Pose. Repeat on the opposite side.

Remember, stay balanced. And, as always, stay fierce!

xoxo,

Kelsey

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Starbucks Refreshers™ Beverage Review

Yes, this girl documented her first trip to Starbucks. No, you shall not judge. My first trip to Starbucks occurred on the 8th of August at approximately 5:42 P.M. My drink of choice was a Very Berry Hibiscus Starbucks Refreshers™ Beverage. My opinion of it? Yum!

The Very Berry Hibiscus Starbucks Refreshers™ Beverage has real fruit juice! Plus, the whole blackberries add a nice touch. Think you won't get the necessary caffeine without your beloved frappe? Think again! This beverage is shaken with Green Coffee Extract for a boost of natural energy! This icy, refreshing drink will give you the right amount of sweetness without the calories. At just 70 calories, sip on this refresher fiercely.

This drink deserves 5 fierce stars!

★★★★★

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Fierce Tip #2: Choose the New "It" Burger!

Salmon Burger w/ Thinly Sliced Pickles, Onions, Tomato, Spinach, & Light Chipotle Mayo
on a Multigrain Kaiser Roll
Another healthy tip: Take out fatty french fries and put in freshly steamed broccoli instead!

The all American beef patty topped with two slices of yellow cheese may make your mouth water. But, did you ever consider the fat within the good ol' American classic? It can lead to heart disease, diabetes, and other dreadful diseases. But, you still want a burger and you're bored of veggie and turkey burgers. Here's a better option... SALMON!

Here are three reasons you should grill up salmon burgers and put 'em in your diet!

1. Salmon has omega-3 fatty acids!

The most beneficial omega-3 fatty acids occur in oily fish, especially salmon! Once you add a healthy amount in your diet you can lower your risk for heart disease, Alzheimer's disease, depression, diabetes, high blood pressure, multiple sclerosis and rheumatoid arthritis, according to UCLA's Brain Research Institute and Brain Injury Research Center. Salmon is more than just tasty food. It's a disease preventing machine!

2. A salmon burger provides filling protein! Dare I say it, it's better than a veggie burger!

I can attest to this next statement. Salmon is a high-quality protein. Sure, veggie burgers may provide you with some protein (especially those black bean burgers!) But, if you are craving a heavier meal, perhaps after a workout, you want something filling. And, that's why I choose salmon over veggie. Plus, the omega-3 fatty acids found in salmon and other oily fish break more readily than vegetarian products, like flaxseeds and walnuts. Yay for salmon!

3. Salmon allows you to catch up on those zzzzzs!

Salmon has an all-natural sedative, tryptophan. So, grill up a salmon burger for dinner and you could get a better night of sleep!

Additional notes...

Salmon can be grilled, steamed, baked. The possibilities are endless. A salmon burger just exemplifies its versatility. Plus, a yummy salmon burger is a different, tasty way to get the omega-3 fatty acids you need!

Recommended servings of salmon per week: 3

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