This is a Sponsored post written by me on behalf of GNC. All opinions are 100% mine.
Have you seen GNC's new commercial? I feel like I've been showing everyone lately. GNC is centering their new campaign about beating average(#BeatAverage). We are ALL about this. Who wants to be average when you could be so much more? I find it absolutely inspiring and motivating. Look at the commercial below.
How awesome is that commercial? There are so many truths in it. How often have you made an excuse in order to not workout? How many times have you "forgotten" to workout? It happens to all of us. But GNC is challenging us to be greater, to be stronger, to be more focused. GNC is here to help us beat average. I appreciate that which is why I've been trying to show everyone that commercial, to inspire them to beat average.
GNC has been around for almost 80 years, originally called the General Nutrition Center. It started in Pittsburgh as a place to go to live well and perform at your very best level. This is still very relevant today. If you aren't performing at your best level, why are you performing at all? When we strive, we should strive for the top of the top. We should be pushing our mind and body to get to that point we haven't ever achieved before. Average is blah, average is not for winners. Average is for those who want to just "get on" through life. No push, no struggle, no achievement. When you work hard, the rewards are endless.
I hope many are with me when I say I want to conquer "Average." Let's conquer and beat Average. No longer do we need a society with run-of-the-mill people. Let's push to the top, push ourselves to struggle through the pain for the path to greatness. If you're with me for this, stop over to GNC Live Well and join #TeamGNC along with Hungry and I. Average is not for us. Beat average to stay hungry and fit!
Sometimes it’s tough to get a workout in. It could be a number of things that prevent you from getting to that workout. Maybe you just don’t have enough hours in the day. Maybe you had a bad day and your energy is drained. Maybe you have time but other people or commitments are stopping you. These are all things we may be able to get around. But remember, something is better than nothing.
Don’t feel mad at yourself because you didn’t fit in your entire workout in, be appreciative that you at least got that activity in. Things will prevent you from doing everything you want to do and that’s just life. That doesn’t mean we hang our heads in defeat. We still did something. From a trainer’s perspective, that’s huge. A few minutes of activity can be the make or break deal for losing weight, keeping your heart healthy, or defeating the threat of diabetes. Seriously.
Find some motivation that you stepped out the doors and onto the pavement for a walk instead of cramming lunch into your desk. Find some happiness in the fact that at least you got ten minutes on the elliptical instead of none. Find some inspiration that you at least hit most of the shoulder muscle groups instead of all. Find joy in the fact that your dog is now happier that you two enjoyed exercise together. Find a smile after you get ten minutes of interval bike training in instead of your planned thirty.
The bottom line is to stay positive. You at least did something. Your body will be grateful for that. I struggle with this too–not getting my full workout or what I planned. But hey, life happens sometimes and you gotta improvise. Try to take the positives out of each situation, each moment of exercise even though it may be small. That’s the best way to stay hungry and fit!
Every day we hit the gym, there’s the same old people–the regulars, as you might call them. And they’re doing their thing, rockin’ their usual workouts or keeping up an inspiring routine. We smile and wave our talk about our goals. We help each other on sets and thank each other. It’s a good relationship. However, this post isn’t really about us “regulars.” It’s about the brave ones.
Rockin’ my new shoes
The brave ones? We’re talking about going to the gym, right? Yes, so I may sound a little odd or dramatic, but I speak the word brave in the full meaning of the word. I am talking about the “new” people to the gym. Whether it’s an overweight person, a girl braving the weight room, or just plain new in the gym, we respect the hell out of you. The gym is pretty damn scary the first time around. You think everyone is staring you down, judging you, making fun of you, but they aren’t. I can speak for a large part of the fitness community that we have deep down respect for you being brave enough to get your foot through the door.
That you have the guts to hire a trainer because you can admit you need help with your goals. That no matter what your body type, you’re going to come into the gym to do your workout and you’re going to have a smile doing it. Honestly, seeing these people can be the highlight of my workout. No joke. I literally feel a surge of pride seeing them, so proud that they are here to get a workout in and they are facing their fears. Mad respect. Completely.
So here’s to you. Facing your fears and stepping into the gym to tackle your journey for health. We of the fitness community raise our glass to you and serve you some serious respect. Just do YOU, be yourself, and have confidence in what you’re doing. And know that we others seriously respect how hard you’re working. You inspire us. As always…stay hungry and fit!
Question of the Day: What inspires you at the gym?
This is a guest post by Billy Henry. Billy Henry has been an extreme sports nut ever since he experienced his first sky dive on his 21st birthday. He is very interested in trying out BASE jumping next.
As sports fans, some of us are always searching for the next big buzz, seeing how far we can push the envelope and raise the ceiling. Once you’ve exhausted all the more conventional avenues though (snow sports, skydiving etc), is there really anywhere left to go? This article strives to offer an answer to that question, by exposing readers to a raft of more unconventional extreme sports from all around the world.
If you really want to feel like James Bond, there is no extreme sport quite as exhilarating or daring as BASE jumping. The sport involves free-falling from a bridge, a building or any incredibly tall, inanimate object with a parachute attached and opening it on the way down. With adequate training, BASE jumps can be achieved almost anywhere, but there is a set calendar of events for enthusiasts, where they congregate to perform ‘mass jumps’. Of course, this is NOT a sport to be taken lightly. It requires plenty of training and a strong stomach as any mistakes made could be potentially fatal.
No this isn’t some kind of bizarre euphemism; we’re literally referring to medieval style jousting here. You might have thought jousting died out along with court jesters and ‘fair maidens’ but jousting is still alive and well today, but it’s certainly not for the fainthearted! If you’re not aware of the basics of jousting the sport involves two heavily armoured ‘knights’, charging at one another on horseback whilst carrying an 11-foot lance. The aim of the game is simple; knock your opponent off their steed before they knock you off yours. Competitors can reach up to 30 miles an hour and as such, jousting is a decidedly dangerous extreme sport that requires great riding skills, a solid centre of balance and significant upper body strength. Events take place all over the world, from New Zealand to California. The ‘Harcourt Park World International Jousting Tournament’ held annually in New Zealand draws up to 10,000 people every year.
This is a sport that requires a certain amount of experience in climbing and nerves of steel, as you’ll be climbing vast ice caves supported only by your own wits and a seemingly infinite (and definitely fatal) drop. The largest indoor ice wall in the world is actually located in Scotland at Kinlocklevan. This is a great place for beginners and seasoned professionals alike to train and gather their skills. Once you’ve tackled the artificial snow and have acquired a decent level of training and equipment, you can move on to the real deal. Needless to say however, a great level of fitness is absolutely necessary!
Even the title of this one is exciting right? It’s also surprisingly literal. Of course for most people, the sight of one of the world’s most active volcanoes would cause them to turn tail and run as fast as humanely possible in the opposite direction. But of course, you’re not “Most people”, are you. Volcano boarders are daredevils who choose to travel down the Cerro Negro volcano in Nicaragua wearing just some thin overalls and a pair of goggles on a thin wooden board. The active volcano is located just outside Leon in Central America and has erupted 23 times in the last 160 years. Boarders can either stand or ride their boards like snowboards down the mountain (indeed, the ash is almost the consistency of snow) or sit and sledge down the steeper sides. Over 10,000 people have boarded down Cerro Negro since 2005, do you fancy joining their ranks?
A time trial event generally held on incredibly steep, rough terrain and often featuring jumps, rock patches and other obstacles, downhill mountain biking is an extreme sport that requires not just the right gear, but a steady hand and a clear head. In many ways, downhill mountain biking is a little like downhill skiing, in so much as how the basic principles of the sport function. The UK is not known for its snow though, but we do have quite a few incredibly mountains. Snowdon especially is something of a Mecca for downhill mountain biking enthusiasts from all over the world. This is a sport that requires a decent initial investment when it comes to gear, but if you visit SportPursuit.com you’ll be able to find a bunch of reasonable offers on some of the best mountain biking equipment money can buy.
We’ll end with an incredibly odd one. Taking two already potentially dangerous sports and combining them into one even more dangerous sport, the relatively new sport of Limbo Skating is essentially exactly what it says on the tin. You’re basically taking limbo dancing and adding skated into the equation. The results are something akin to a dance, only a dance that could easily end with a broken back if things go wrong. The most famous limbo skater in the world is the young Indian boy Rohan Ajit Kokane, who is able to skate horizontally with his body only 8 inches above the ground! His record is to skate underneath 20 cars whilst almost completely horizontal!
Of course we’ve only scratched the surface here. Other unconventional extreme sports that should earn themselves a place on any fanatics bucket list include ‘Bike Polo’, ‘Sled Dog Racing’ and ‘Drift Diving’ (like a roller-coaster, only on your back and in the water). So get out there and get stuck in!
As Hungry and Fit, we are always on the go (yes I include Hungry in this because he actually uses this razor as a 6 foot 210 pound man).Whether it’s to the gym, to one of our favorite dining spots, to a local trail, or to another country! We are on the move. With that movin’ and groovin’, we certainly need products that can keep up with us. Enter Venus Snapminirazor.
The pictures can’t quite describe how mini it is. I was shocked. It is the smallest razor I’ve ever had. And that is a good thing. It comes in this neat little container, similar to the size of a pill case. I love it because it’s so easy to transport and bring anywhere I need. I’ve been keeping it in my bag (which comes with me everywhere) because you never know when you might need it. We all know those moments when you’re the one with the prickly legs. Awkward. So without me even realizing it, it’s become my perfect handy accessory I can sneak anywhere. The other night at the gym after a good back workout, I decided to loosen up and let my mind clear with a good swim. Good thing I had put my Venus Snap in my bag! I easily took care of the problem before I jumped in the pool. So handy. I love things that are actually useful.
Slip it out of your bag!
Gettin dat calf action at the gym!
So now you know how useful it is, let’s learn more about the actual product. It is the Venus Embrace razor, first and foremost. You may be wary about how small it is, but the grip is easy to handle. It comes with that pivoting head that Venus makes which makes it actually hard to cut yourself. And I know I already mentioned how awesome the cute compact carrying case is, but seriously, you can take it with you anywhere! I wish I had this on our New Zealand trip because from almost sleeping in our car to finding rooms in hostels, this is something you want small and compact.
See how little!
And voila
So next time you’re at Target, pick up one of these bad boys. I promise it’s the perfect must-have accessory to your everyday life. Gym? Yes. Beach? Duh. Hiking? Easy and done. List can go on and on. That’s why the Venus Snap is perfect for us because you know we are always active and on the go. So just do yourself a favor and join the awesome club so you’re not the porcupine of the group. Use the Venus Snap to stay hungry and fit!
I was selected for this opportunity as a member of Clever Girls Collective and the content and opinions expressed here are all my own.
Lately with Trader Joe’s opening and all, I have been pounding down delicious but not-so-healthy stuff. I’ve still been doing my workouts and eating mostly well, but I haven’t been focused. It’s time to get back into the groove. So it’s time to put aside the multiple slices of banana cake, overdose of “Gone Bananas,” and gorging of licorice. It’s time for moderation. I’m not saying I’m doing away with all sweets or junk (after all I’m not in contest prep), we still have to have our Hangry & Fat (obvious alter egos) moments, but it will be limited. Roughly a 90/10 type of deal. I’m going to lay it out nice and clean for myself and for you if you should join me.
The dangerous stuff…
Operation Be Healthy, Feel Great
Overview: To make you feel great, you need to treat your body well. This means focusing on proper nutrition first. Following a rough 90/10 ratio of healthy to indulgence, moderation through limiting treats and “cheat” meals. Follow a workout split and try to follow as closely as possible. Rest days should be few, but workouts will be varied. Clean eating is the main focus
Rule #1: 3 cheat meals per week. Whether that be a piece of cake, a pizza dinner, or going crazy with nachos. Count each one, but it can be WHATEVER you want. 🙂
Rule #2: Follow a workout split and stick to it. Make workouts a priority. Schedule them and plan them for the entire week. 1 rest day per week allowed.
Workout Split (not including cardio):
Legs (to support my 2014 goal of squatting 200lbs)
Back (to support my 2014 goal of 8 pull-ups in a row)
Arms + Shoulders
Core
Circuit (always fun to try new circuits out there and switch it up)
Yoga (because damn, my hamstrings are tight)
Chest (to support my 2014 goal of benching 100lbs)
I am happy with my shoulder progress though
Rule #3: Each strength workout should be matched with a cardio workout at least 5 times per week. Not including multiple walks with the pup
Rule #4:Meal plan at least the night before. I know Chris and I well enough that I’m not going to commit myself to Sunday meal planning (though I should). We are too spontaneous for that. Instead, I will write down a lunch and dinner plan each night so we don’t end up ordering pizza when I’ve spent all my cheat meals. Meals should look like a lot of veggies, clean carbs, and protein (including tuna, tofu, and protein drinks).
Rule #5: You are allowed dark chocolate, but girl, take it easy. For myself, I will allow myself a square of dark chocolate after one meal per day. That should satisfy my sweet-craving and allow some willpower to stop myself from eating 12 Gone Bananas at once.
Chris and I split a pint of Glacier ice cream a few nights ago
Rule #6:Get rid of the crap now. This means that today I am bringing in the stuff I know that will tempt me (again, I am not restricting myself completely, just want to stop any binge or gorging on stuff) to work! That Trader Joe’s strawberry licorice or the banana cake I baked will be out of the apartment and into some grateful mouths. Sounds like a nice switch.
Rule #7:Meditate every day. Because meditating makes me a happier, healthier person. Simply that.
Pharrell’s “Happy” is what goes on in my head
Rule #8: Record everything. I personally use MyFitnessPal (add me: nanathetiger), but I’m open to any kind of recording. Recording what you eat and exercise really helps you see what you’re doing with your body and also gives motivation. Record even the bad stuff!
I think that’s good for now. This will last for the entirety of March and I will see how I feel at that point. It may be eight “rules” but really they are just guidelines on paper to help me remember my goals and how I want to accomplish feeling great every day. It’s not about the way I see myself in the mirror, it’s how I feel sitting in this chair, writing this post. I feel blah, so I want to clean up my habits. Pure and simple. It’s not that we are super unhealthy–we are close to the opposite. But I want to step it up a notch. I’m ready to sweat hard with clean nutrients in my body. Who’s with me? Join me for #marchmadnessforhealth. Yes I just made that hash tag up. Let’s do it up!
Question of the Day: What makes you want to get healthier?
PS- We recently learned that we got accepted as a FitFluential Ambassador. We are THRILLED about the news. More information coming your way.
This is a guest post by Eva McElwain Tucci AKA Gammianne and mom to Hungry
I think that the majority of us would agree that it has been a rather unusual and harsh winter with near record snowfalls in many areas of the country. I was always an active and physical child, however, a Phys Ed assignment my sophomore year in High School led me onto the path of a more organized exercise regime (Thank you Mrs McCormack!!). Our assignment was to choose two sports which we either had to participate in , or choose a spectator sport. As my family was somewhat limited on funds (I am one of nine children) I chose to roller skate, an activity which I had been attending with my Church Group for years and asked my teacher if I could design an exercise plan for myself as my second activity. Being a nerd and overall highly graded student, I was given the go-ahead. That was in 1975 and little did I know when I made that decision that I would be choosing a path for life .
Although disabled in 2008 by a rather serious spinal cord injury at C5, I have been exercising since 1975 and spent many years being a gym rat. I do routinely go to the gym five or six days a week although many of my exercises have been curtailed due to injury and I do have limitations in what I am permitted to do .
Currently away from home , I have not been to the gym since December 22nd (yikes). Instead, I have been largely walking which has been challenging with all the ice and snow (I cannot afford a slip and fall) so I am writing about how to walk outdoors safely in this weather as I have heard too many stories about people slipping, falling and breaking bones and they are much younger than I , not to mention in physically better shape.
The photos in this post show my daily walk (read more at Winter Ninja). It has not been plowed and there are many icy patches as well as uneven terrain. So..what do I do ? I have been walking on top of the snow, simple enough as there is traction to be had there. Rather than walk on the pathway , which is riddled with patches of ice as well as frozen slush making for a ridiculously easy scenario to slip and fall I keep myself on the snow, which today was covered in an icy coating . I am heavy enough to make an impact but light enough not to sink in. Other days there has been more snow and I have,again, learned about limitations.
The weather has warmed up a bit and that crunchy upper layer is uncertain. Again, I walk with great trepidation over any areas that are icy and I definitely recommend avoiding them (beware as if there is a thin coating of snow there is almost certainly ice beneath that, which is quite dangerous) . I was walking last week and the snow was not solid enough ..there was neither tracks or footprints and at points I was slipping in to the ankle while the other leg went in knee-deep. NOT smart…I did happen to fall into a puff of soft snow, and possibly , for the first time in my life I stopped in my tracks and turned around and went back which is something my younger and more fit ego would never have permitted. At almost 55 and with some serious injuries I made a decision to not take the chance and that is okay .
I still go out daily and check the terrain. Yesterday, after yet another snowfall, I went to a familiar and quiet neighborhood and walked around the streets (and in the streets when necessary) . It is almost always possible to get in some type of exercise…you need to know yourself, your limitations and be wise about what you are doing . It is always possible to stay Hungry & Fit as I am a testament to this. Hungry used to fall asleep in the crook of my body while I was doing sit-ups when he was a baby. 🙂
A long time ago, I started this series about alternate forms of “cardio” and suggested swimming. It was a pretty popular post and we got tons of questions about how to incorporate it into individual’s workouts. Now, since I have started working out a bit… again, it struck me that I should state my opinion on jumping rope.
Every discipline has its hero. Buddy Lee is that man when it comes to jump rope and as a result of watching a recent Buddy Lee video, I decided to go back to trying to get my jump rope game in its proper place. Two weeks ago, with my heavy rope, after 20 minutes of double-unders, I finally got a triple under and then stopped before my shins split in two. It’s challenging yet simple, effective yet easy, and there are tons of ways to jump rope… so let’s talk a bit about them in this introduction to jump rope.
Buddy Lee! (Image source)
Most people hit the machines when they need to burn calories or perform their “cardio.” In gyms, the easiest ways of doing this, keeping track of time, your heart rate and burned calories is with a machine such as a bike, treadmill or elliptical. Steppers are getting more popular although I love Jacob’s Ladder (Google it). As I mentioned before, swimming is more difficult because it is naturally more challenging and also makes it harder to really keep track of the calories you burn. Jump rope is in a similar realm which is why you don’t see it being used as a typical form of cardio.
Preparing for jumping!
But that’s enough of me dragging on, let’s look at some terms and what you need to consider.
1.There are different kinds of ropes. Cheap ropes. Expensive ropes. Light weight and heavy weight ropes. Ropes made of leather, sand filled rubber, cable and more. Your goals and style will dictate what kind of rope you should buy. If you are like me, you have just about every kind of jump rope. My recommendation is to buy a cheap one first before you make a bigger investment since not everyone enjoys it. Once you get serious, look at Buddy Lee’s line of jump ropes. (I’m not sponsored or paid by them, but they have served me well over the years.)
2. There are different kinds of workouts where you can jump rope. Do you want to have fun? Are you trying to get certain results? How about a little bit of both? Is it your warm up for a muscle workout? Is it a cool down or maybe even a part of a circuit? Jump rope can fit anywhere in there and whether you are a boxer, martial artist, sport athlete, or someone trying to stay in shape, it can be very beneficial to you.
3. There are different ways to jump rope. You can go for an hour straight or go in intervals. You could use a heavy rope for five minutes of single unders and then skip to a cable speed rope for a minute of triple unders. You could stay in place or move in any direction. You could stay on flat ground or integrate boxes into the workout. Any of these can help take away the monotony that is often associated with jumping rope for fitness.
4. There are different techniques. Some people at this point might not know what single, double or triple unders are. The name refers to the number of times the jump rope goes under your body. Heavier ropes make it more difficult while speed ropes typically make it easier. You can touch your toes or heels to the ground, use the full foot, alternate feet, hop laterally, high knees, kick your butt, essentially there are tons of variations and you can make your own up. Just remember to take your joints into consideration to properly distribute the impact throughout your whole body.. not just your ankles, knees, hips, spine, etc.
5. You can play with weights. I typically throw on some extra weight. When I used to jump rope every day, I would use a 40 lb weight vest, two 10 lb ankle weights, two 5 lb wrist weights and two 3 lb hand weights. That way I could jump at 306 lbs and then drop down to 225 and feel the difference. Be smart when adding weight, in terms of where and how much you add.
I am going to link a motivating Buddy Lee video below and eventually do a full YouTube video on jump rope because it is my personal favorite form of “cardio.” Look forward to more content on jumping rope and let me know in the comment section below about specific questions referring to technique, workouts, products, and what is right for you!
OH, and how could I forget to introduce Buddy Lee, an American hero and one of the greatest individuals in the world of fitness. He is an Olympic wrestler, International motivational speaker, and trainer to US soldiers and professional MMA fighters. I’m not anywhere near as skilled as Buddy but I have my own style that focuses on power and explosiveness, which is highlighted when I do triple unders with a regular rope with 100 lbs of added weight. Jump rope to stay hungry and fit!
Now this may be a review and critique of Neila Ray’s workouts, but I want to in no way de-value her workouts. I think what she is doing is great. She is a graphic designer that puts workouts into a friendly and accessible way. I love when people get other people to workout. The action to help other strive for health should always be appreciated. That being said, I wanted to give you how I felt about eight of her workouts, how they treated me, and just a basic review.
Neila Ray likes to put workouts into themes. The ones that my friend, Jamie, sent me are pretty much Superhero workouts with the exception of Jedi and Stormtrooper. I did these eight workouts as a workout challenge, doing one after the other. I didn’t exactly see how the exercises related to their respective superheroes, but I was game to try it. All of them did not require weights which is great for people who don’t have a gym or home gym. Again, I never want to diminish people trying workouts, I am simply giving my own take.
Day 1: Flash
I have no knowledge about the superhero, Flash, so I cannot comment on how the exercises relate to him. But I am assuming it has something to do with speed. This was surprisingly one of the toughest workouts of all eight. The high knees with the other exercises was a difficult combination and definitely left me gasping for more air and sweating. For me, un-weighted squats almost have no effect on me since I’m used to squatting 95lbs or so. A little repetitive with pushup/plank position.
This is labeled “Part 1” because you will get Fit’s gym bag in a few posts later! There is no definitive answer to this one since I have so many gym bags for different gyms and types of workouts. I stock different bags depending on what and where I plan on working out. We have a huge amount of our own workout equipment and once again, depending on my goals and plans, this can change greatly. I will, however, say what I always have in my gym bag… 90% of the time.
Creepy picture of my gym bag!
Tiger Balm. A lot of it. Ultra Strength tins and Muscle Rub tubes. Whenever I am sore or stiff, I like to apply some muscle rub to my muscles and/or ultra strength to my joints. I have a pocket that holds about two of each.
The other side pocket has a few locks. I usually keep a combination lock and a key lock, with the key in it. I workout at a few facilities and most of them provide lockers but no locks. I don’t typically bring a wallet to the gym and I keep my phone on me for music and recording my workouts but I would rather someone not steal my clothes while I am swimming so I have to drive home in my towel.
The front section, in my normal gym bag that I have been using lately (one of Alana’s old soccer bags), holds my staple swimming gear for my post-workout recovery swims. I have my towel from Korea, a size 30 Dolfin ugliezzzzz drag suit, Speedo contoured paddles, and prescription Speedo vanquishers with a bungee.
In the big section, I usually keep my Flexsports elastic wrist straps, an old leather belt, a heavy resistance band, two utility jump-ropes, a clean gym towel, my Big & Little’s snapback/trucker hat, some knee wraps, two Captains of Crush (right now a Trainer and Level 1), a Lacrosse ball, ProGryp circle grips, 3B Kinesio tape, an Aylio heavy hand extensor band, and a pair of Madgrip utility gloves.
Those are the staples. Clothes change, supplements change, footwear changes, and additional gear changes, again, depending on the workout. I might bring a weight vest, ankle weights, wrist weights, different grips, fins… who knows… we have a lot of stuff.
I didn’t include all the details such as color, brands, sizes, etc but there is a lot of information here. I usually try to workout with as little equipment as possible, but it is nice having it available if I decide to use it. So there you have it, that is my current staple gym bag.
If you are looking for something specific but you are unsure, feel free to ask and we can point you in the right direction! Remember any additional equipment should be used a tool but never a crutch! Use it to improve but use it in moderation and don’t let it use you! And as always…stay hungry and fit!
Question of the Day: What do you have in your gym bag?
