Happy May!

It's finally May and  the weather seems to be changing! With this new change it's been getting harder to stay inside and hit the books... But anyway it has been getting easier to be active and get a workout in! I will be having a new post up soon as I have been on school trip in NYC!!



Stay healthy, stay motivated, xoxo,
The teen health blogger

every little thing counts

My friend Leen & I were going on a walk today because it is finally nice outside here and we were comparing workout styles. I seem to find that we are very similar in mind and body! She reminded me and also reinforced some of my main motto's. We also discussed working out together which I think would be a lot of fun!

1. Doesn't matter how much just DO IT.
We are both very academic students and seem to find it hard to fit in a workout while also keeping up high grades. However one thing we both agreed on was to at least do a small workout to keep on track! Even 10 minutes is enough!

2. Mix up your workout.
It's fun to try different types of workouts and different things like yoga, zumba, jazzercise & my favoirte barre3.  If you're a runner try a new path or a new trail. Make sure you make your workout fun and exciting! So look for new workouts to do every so often to keep your workout fresh and fun!

3. Keeping your friends motivated helps you be motivated!
We were thinking of starting to run together and workout together! I feel like it would be a lot of fun to work out with a friend because you can laugh but also feel the 'burn' together! lol It's good to push each others boundaries and help each other grow!

I hope you enjoyed this post! As always leave suggestions and comments down below and pleassse subscribe!

Keep moving,
The teen health blogger -Nathalie

Get creative with your food

Lately I have been really into juicing and smoothies, so I am going to share 2 of my favorite smoothies of all time!

1. Chocolate, Peanut Butter & Banana Smoothie

Ingredients:
- 1 banana
- 1 cup of milk (approx.)
- 2 tbs of peanut butter (smooth or crunchy)
- 1 or 2 squirts of chocolate sauce

Blend all the ingredients together to get a heavenly smoothie that is also a little healthy! ;)


2. Strawberry Banana with a twist

Ingredients:
- 1 banana
- 1 cup of strawberries
- 1 cup of milk
- 1 strawberry yogurt
- 2 squirts of chocolate sauce

Blend it all together to get a creamy, fruity but also sweet smoothie!

If you have any other suggestions on your fav smoothies leave a comment below and please subscribe to my blog!

Thank you have a great day,
Nathalie

The power of 10 minutes ♥

If you're short for time and only have 10 minutes here is some ways to get moving and sneak in some exercise in your very tight schedule. 

1. Take your dog for a 10 minute walk. (Even if you don't have a dog find a friend or just go alone and enjoy nature).

2. Lift some weights while watching your favorite TV show.

3. Blast your music and dance around the house for 10 minutes! This is also a great way to blow of steam.

4. Do lunges down your hall way while on your phone call, you'll surely start to break a sweat.

5. Do a 30 crunches, 30 oblique twist, 10 push ups and a 30 second plank hold. Repeat this as many times as you can!  Here are other quick workout ideas!

5. Walk or bike to your next errand. You're getting a workout in and saving money on gas!

6. Take the stairs instead of an elevator. 

Hope this helped! 

Stay active, Nathalie xoxo

Tips & Tricks To Success

Embrace the pain
Most of us give up at the first feelings of pain, but I encourage you to embrace the pain. That pain you are feeling during or after your workout means that your body is changing and becoming stronger. You are most likely growing more muscle so be excited about that!

Don't count the reps 
Okay, I'm sure your thinking that is strange advice but it is true. Rather then counting the reps make sure you are doing things properly. It has been proven that its better to do less reps of a move done properly then to do a lot of reps of a move wrong. Sure it is okay to take a break but make sure that every rep you do is your best and done properly.

Don't fool yourself
Have you found yourself staring in the fridge thinking "ok I will have a piece of chocolate cake but if I put some fruit on top of it then it's healthy". If this is your mentality you need to make a change. Don't play those little mind games even though you know deep down you are wrong. However just like I've said many times before, everything in moderation so go ahead and have a little sliver of that cake!

I hope this has helped in any way! If you have any comments or anything to add let me know! Since it is also Easter today I wanted to say Happy Easter to those who celebrate it and Happy Sunday to those who don't!

Thanks and have a great day :),
Nathalie

A day of healthy eating

Here's a little idea of what a day of healthy living should look like..

Wakeup after 8 hours of sleep.
Get your beauty sleep!

Eat breakfast (try to eat no later then an hour after you wake up)
try to include one grain, one fruit or vegetable & one milk product everyday
check out this chart --> http://www.eatingrules.com/healthy-breakfast-flowchart.pdf

Have a mid morning snack
Instead of loading up on junk food try to fuel your body. Have a piece of fruit or some crackers that will fill you up and keep you going until lunch. Junk food will only leave you wanting more and unsatisfied. 

Lunch time
When it comes to lunch try to get one meat, one or two fruit or veggie, one grain & maybe one dairy product. Try to make healthier choices like having a whole grain bagel with peanut butter instead of a white bagel with cream cheese. Little changes will help you feel better and live healthier. 
Here's a nice article --> http://www.fitsugar.com/Best-Worst-Foods-Pack-Lunch-18654331

Afternoon snack
Follow the same principles as your mid morning snack.

Dinner
Try to follow these guide  lines when picking a healthy dinner. Don't forget about your daily intake from each food group. Aim to fulfil that everyday. 

Workout time

Try to get your 60 minutes of physical activities everyday. In our busy life's that's not always possible but try to get in at least 10 minutes a day. Whether you do a nice home workout, hit the gym, go for a run or even a brisk walk try to get moving and break a sweat. The more persistent you are with your workouts the better you will feel and your results will be!

Night time snack (if needed)

Depending on how early you eat dinner you might need a little snack. Try not to let this snack be to late at night and make it as light as possible. Stay away from man made carbs because that might cause you to have a hard time sleeping at night!

Hit the hay

Aim for 8 hours of sleep, I know what you are thinking that's hard to do. But try to get at least 7 or more hours of sleep per night! If you don't leave your body time to repair it won't be ready to workout tomorrow. Your body builds muscle while your are resting so remember to get to bed at a decent hour. 

I hope this helped! Have a safe, happy, healthy and blessed day!

Get moving xoxo, 

Nathalie

A Little Inspiration

here is one of my favourite fitness blogs.. all in the good of health!

http://fitness-problems.tumblr.com/

do it for YOU!

the only thing standing in your way is you.

Don't delay, don't say you'll get to it. Do it today.

nothing is impossible the word it self says: "I'm possible"!

Get Out Of Your Slump

If you have been slacking on your workout lately here is some suggestions to help you get motivated and back to your regular workout routine!

1. Get some new bright coloured workout clothes for spring!
There's no better feeling then when you put on some fresh kicks (shoes) and a bright shirt. That will surely get you motivated!

2. Start with one move
If you are having one of those off, slow days tell yourself "I will do one move". After you get started you aren't going to want to stop!

3. Make a new playlist
Take a bit of time to make a new playlist with some new pump up songs, your old music was probably making you bored! Just like our spring workout we have got to rev up our playlist to get those hot summer bodies! Here's some ideas: http://www.huffingtonpost.com/chris-lawhorn/workout-music_b_2782654.html

4. Make a inspiration board
I have got a inspiration board in my room that helps me stay motivated and shows me my accomplishments but also what I want to accomplish in the future!

This is my inspiration board! 

5. Switch up your workout
Try a new machine at the gym, a new workout sequence or take a new path on your run. Try new things to keep your workout fresh and fun!

I hope this helps! Have a healthy, blessed & happy day!

Much love xoxo,
Nathalie

Everything in moderation

Lately I have been inspired to start a new blog that focuses on teen health & fitness. I have been reading up on the internet and have noticed that there is so many myths and bad websites out there. Many are putting images and telling you to eat a certain way even though that is very unhealthy. So today I decided I'm going to start talking about everything in moderation, which is one of my favourite quotes.

Recently I was talking to some friends and they were talking about different smoothies and diets they were trying out. Some even said they will give up carbs entirely (which ended up failing). I find these diets are not good ideas, because even though they might help they are extremely hard to keep up and stick with it. So I personally think it is better to try to have a healthy life style that you try to achieve and keep up through out your whole life. I have been reading in to what is considered a healthy life style and what foods that should include and through out this process I have only found people that are extremely healthy eaters or vegans. Now being extremely healthy is all fine and dandy, I applaud you if you live your life like that.  But really how realistic is it to never have a treat or never have some carbs? Not very realistic in my opinion. I certainly couldn't give up junk food entirely. So today I'm going to share with you my top 5 key tips to living a healthy life with everything in moderation. 

1. Stay Active & Workout

• I try to workout at least 3 times a week. This can surely be a challenge with how busy life can get with school, work and having some what of a social life. However I try to squeeze in at least 10 minutes 3 times a week so that I don't quit. 
• Instead of hitting the gym like most do I find it better, more fun and a lot more convenient to do online workouts at home. I have been using this website which I love, love, love. It has many different workouts of 10, 30, 40 or 60 mins. So no matter how little time you have you can squeeze a workout in. It is also very affordable at only $15 per month.                     http://www.barre3.com

2. Think before you eat

• Yes it is really easy to go and grab a bag of potato chips or some ice cream whenever you're hungry but you have to use your will power and resist the temptation sometimes. 
• I try to think about how I will feel after I eat this. If I eat a bag of chips or a bunch of candy I know my body will feel gross afterwards. I find this really helps.

3. Indulge sometimes

• I know this slightly contradicts my last statement about thinking before you eat but like I said earlier in this post everything in moderation.
• So if at the end of the week you feel really satisfied with how you've eaten & worked out go for a small treat. 
• You have to remember that you can treat yourself in a small way, I'm not saying go an eat a whole chocolate cake or a whole bag of chips. But have a slice of cake, or a bowl of chips. A little reward for how well your eating has been going will keep you motivated. 

4. Write it down

• I know this sounds funny but I like to write down every time I work out on a calendar. This is a little reminder of how much you have been working out and believe me you feel really proud when you look at it. 
• This can also be a reminder if you haven't been working out that it's time to hit the gym or get out of your lazy slump again. 

5. Celebrate the little achievements and don't focus on the number

• I know what you are thinking, super cheesy but it's true. Try to focus on how your body feels and how your body has changed. The feeling when you can have enough strength to do things you never used to be able to do is amazing.
• Celebrate every little achievement like when you finally fit in to your jeans from last summer or when you finally finished that super hard work out. Those are the little results that keep you going to see bigger and even better results in the future. 

I hope this post has helped you a little in seeing that you don't have to workout everyday or eat kale to live a healthy life. Just remember it's about growing and learning what works for you and what doesn't in your life and for your lifestyle. Just remember stay motivated and don't give up!

Here is another chart that can help you out with key elements to a long, happy & healthy life! 

Please keep checking out my blog for new posts. 

and remember stay healthy, love,

Nathalie xoxo