Archive of ‘Fitness’ category

Kayla Itsines Shares Her Top Fav Foods

The Skinny Confidential x Kayla Itsines.
Kayla Itsines
is back!!

If you don’t follow her on Instagram, come out from the cave you’ve been residing in & get to it!

This girl is major in the fitness community ( clearly obvious by looking at those abs…but OMG, those abs ). I really, really admire her because she pretty much kicks ass in every way!

So anyway, today she’s sharing with her top ten foods exclusively with TSC readers…aka YOU!

Ok, I’ll hand ya over to Kayla:

Hi! My top ten foods are packed with nutrients, they can easily be incorporated into so many other recipes and most importantly, they’re delicious!

♡ ♡ ♡ Berries, Bananas, Yogurt, & Mint:

Besides being absolutely delicious fresh berries are an amazing source of antioxidants. Antioxidants are what help our body to protect and repair our cells from damage made by free radicals. Our bodies are exposed to free radicals naturally through our metabolism. We can cope with SOME free radicals but an overload can cause things like arthritis, damage to the eyes, & increased risk of heart disease or even certain cancers. Free radicals are often caused and increased by smoking, stress, alcohol, & poor diet.

Yogurt contains something called probiotics. Probiotics improve digestive health and keep your tummy healthy! Make sure the yogurt you choose has ‘live and active cultures’ on the label.

Banana’s are the only fruit that contain the amino acid tryptophan & B6 together. In combination, these two nutrients help to produce serotonin which is a natural produced hormones in the body that helps to alleviate mental stress. Bananas are also one of the best sources of potassium and an awesome source of energy!

I absolutely LOVE mint! I have it with almost anything. Aside from the refreshing taste and the smell, it can also aid weight loss in the health way. Mint is a stimulant. It helps to stimulate the digestive enzymes which absorb nutrients from the good you eat. It consumes the fat and turns it into usable energy for your body, rather than being stored and contributing to weight gain.

One of my favorite smoothie recipes :

Ingredients:

1 ripe banana

2 cups of berries ( strawberries, raspberries…whatever you like! )

4 mint leaves

100g of low fat yogurt

2 cups of chilled water or skim milk

The Skinny Confidential x Kayla Itsines.

♡ ♡ ♡ Avocados, pumpkin, turkey, almonds, spinach, & tomatos:

Avocado is one of those versatile ingredients that be used in or on, almost anything.

I personally like to use avocado instead of butter on my sandwiches/wraps. It’s full of healthy fats which reduces levels of bad cholesterol in the blood as well as lowering the risk of stroke & heart disease.

A local restaurant I like to eat at has the BEST mashed pumpkin on toasted rye bread. It keeps me full so long and tastes amazing. Pumpkin’s full of the antioxidant beta-carotene, which is one of the plant carotenoids converted to Vitamin A in the body. Vitamin A is essential for healthy, glowing skin, strong eyesight, & keeping the immune system strong!

We all need a good source of protein in our diet. I try to change it up regularly between red & white meat. One of my favorite white meats would be turkey. It’s so yummy & can be added to a lot of quick & easy meals. Turkey’s a huge source of protein. Eighty grams of turkey is equivalent to 65 grams of lean beef or lamb. Try swapping chicken breast for turkey next time!

Spinach is another really versatile veggie & can be eaten raw or cooked. You can add spinach into most meals or even in a smoothie. Just one cup of spinach has nearly 20% of your recommended daily requirement of fiber. Fiber helps digestion, maintain low blood sugar, & curbs overeating by keeping your full for longer. Try adding some to your next smoothie, or with your morning omelette. Add some tomatoes to your omelette for some extra zest too. A single tomato can provide about 40% of your Vitamin C requirement. Vitamin C is a natural antioxidant which prevents again cancer-causing free radicals form damaging the body’s systems.

Natural, unsalted almonds are a tasty and nutritious snack as well. They’re among the healthiest of tree nuts. Almonds contain healthy fats & protein which makes them a natural energy booster. Give them a little roast in the oven for a warm, sweeter tasting snack!

Love, Kayla Itsines

{{ More on Kayla’s programs here }}

The Skinny Confidential x Kayla Itsines.

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The Skinny Confidential x Splash House Playlist

The Skinny Confidential talks health, diet, and fitness.

Boy oh boy, have I got a treat for you guys…

A brand new playlist!!

If you’re anything like me, you need la música when you’re sweating sooooo…

Here ya go: a new sweaty, sexy playlist by me & my girlfriend/political blogger/music guru, Jordan.

First things first, remember a couple weeks ago when I told you guys I would be at Splash House in Palm Springs, CA. this weekend?

If not, let me refresh your memory, TSC x LED//Goldenvoice//10|50 will be hosting:

 

The Skinny Confidential x Splash House.

Fun, right?

We get to throw back a couple vodka/water/lemons, listen to rad music, & enjoy the sun ( << in my case under a gnarly hat/umbrella…LOL ). If you’re coming to the event, make sure to say hi!!

If you’re unable to attend, I gotcha covered with this lil playlist.

The Skinny Confidential talks health, diet, and fitness.

And pssst, if you’re looking for other workout playlists, check these bad boys out:

♡ TSC Workout Playlist

♡ TSC Summer Workout Playlist

♡ TSC Does Europe Playlist

♡ Kick Yo Ass Into Gear Playlist

♡ TSC’s Champagne Dance Party Playlist

♡ The ‘Sweat the Cookies Off Your Ass’ Playlist

{{ via Spotify }}

And of course, the new workout playlist: The Skinny Confidential x Splash House.

Ok, so what’s your favorite, can’t-stop-listening-to song lately?

Do tell.

Anyway, hope to see you hotties at Splash House this weekend!!

xx l

{ Gold headphones here // gold playing cards here }

The Skinny Confidential talks health, diet, and fitness.

Click to shop.

Different, Rad Fitness Wear

The Skinny Confidential x Carbon38.

The Skinny Confidential x Carbon38.

I’m so over the basic workout wear!!

If you’re like me, you’re always wearing workout clothes…like, always ( anyone w/ me? ).

And the last thing I want to do is rock what every single person in the universe is wearing.

So when I discovered this get-up by Carbon 38, I was smitten.

But honestly what’s better than a MESH, black sports bra?? Seriously though.

When it comes to working out, I’m obsessed with off the shoulder tops. They’re effortlessly chic with a little sex kitten-esque vibe. Pretty much I’ve been searching for a sports bra that goes well with my off-the-shoulder tops.

AND THIS IS IT.

The Skinny Confidential x Carbon38.

The Skinny Confidential x Carbon38.

I’ve been rocking this dime 24/7.

For the record: I kinda wear it under everything because it gives any outfit an insane pop of coolness.

On this particular day I paired the top(s) with these purple striped mesh pants. This outfit was the perfect transition from coffee to fitness to work to dinner.

Obsessed!

Anyway…I’m ready to mix it up in general when it comes to workout wear. Anyone with me?

Happy Thursday, xx. L

{ Photos by: Sam Montefleur }

The Skinny Confidential x Carbon38.

Fitness Time: Keeping It Sexy With Ankle Weights

The Skinny Confidential talks ankle weights.
Ankle weights are so in.

A couple years ago, I bought some cheap-o ankle weights at Marshall’s & my friends and I would wear them to hike Torrey Pines ( << a super popular hiking spot in SD ). And then POOF!! One day I completely forgot about them.

Until three weeks ago, when they came back into my life ( thx God! ).

Fitness guru, Kayla Itness & The Hills vixen, Kristin Cavallari Instagrammed them & the thought of ankle weights hit me like a bat out of hell.

Oh-M-gee. Lightbulb!

I immediately went on Amazon to buy a pair. I had strict requirements though: they needed to be black ( too much color is annoying, plus black is chic ), adjustable ( they can go from 2-10 pounds— I like 8 or 10, personally ), and diverse ( I wanted to be able to use them as wrist weights too ).

When my weights came in the mail a week ago, I rocked them like nobody’s business.

I wear my sexy weights while I’m cooking, cleaning, doing laundry, walking Pixy, working, &/or to the gym ( new mom, Kristin Cav does leg presses with them so of course I had to try ankle leg press-ups ).

Here’s the thing: TSC is all about quick, easy, effective tips that make life easier. So hellllooo, ankle weights.

This source says that ankle weights have several advantages: “extra exercise is provided to the hamstrings, quadriceps and glutes, which have to exert more energy. This can also lead to an increased heart rate over what you normally experience when walking, making for a cardiovascular benefit.”

Note: make sure you’re careful while walking with them; think: tight abs & good posture! You don’t want to strain the muscles.

So.

Basically the point of today’s post is simple: invest in any pair of ankle weights. You can find them at any local Target or Marshall’s & they’re super inexpensive ( think: $16 bucks ). It’s a healthy, easy investment towards health.

Kind of a no brainer, don’t ya think?

Also, if you see a blonde walking around the grocery store in San Diego with black ankle weights, come say hi! ; )

xx le

{ If you’re looking for an ankle weight workout, click here }

Short Workouts With A Real Big Payoff

The Skinny Confidential talks diet and fitness.

The busier I get, the less time I have to sweat.

I know, I know this sounds depressing but actually it’s been a blessing in disguise.

Why?

Because I’ve learned how to workout smart, in a shorter time frame ( think 25 to 30 minutes ) and I burn double the calories.

Say what?!

Basically I’m doing interval workouts all the time now.

Intervals get heart rate super high & then bring it back down throughout a workout. Remember when I did this post on running? Ok so, I’m doing that but on an Elliptical for thirty minutes three days a week. I wear a sexy, lil heart rate monitor & bring my heart rate up & down throughout the workout. BTW: 30 minute intervals is way more effective than steadily going on the Elliptical for an hour straight.

Also, with 30 minute intervals I’m burning calories hours after the workout.

The metabolism functions much better with intervals because it logs serious overtime after completing the workout.

Love!! I mean, right?!

The other three days a week I’m doing TSC workout plan ( which I’ll share in the next couple months ). These are 27-30 minute workouts that will kick your ass. Again, perfect for busy girls on the go. The workouts are good old fashioned squats, lunges, tricep dips with a Skinny Conf flare. Each day was put together in a meticulous way to help people ( & myself ) attain tone & lose fat as quick as possible.

This source states: “less time in the gym doesn’t mean you have to sacrifice fitness if you know this secret: Interval training. Research shows that interval training—workouts in which you alternate periods of high-intensity exercise with low-intensity recovery periods—increases fitness and burns more calories over a short period of time than steady-state cardio ( you know: just doing the same thing for your whole workout time ).”

Another source goes on to say “your body likes to be on cruise control, because that’s where it’s most gas efficient. But when you push on the gas pedal, as you do in intervals, your body becomes less efficient and has to burn more calories to do the activity. And these quick-but-killer efforts may be the closest thing you’ll find to a magic calorie-burning bullet. You not only log less sweat time ( which is kinder to your body ) but also continue to incinerate calories at an increased rate even during the walking or jogging recovery periods.”

An hour workout is awesome every once in a while…

BUT honestly? An hour in the gym five days a week just isn’t realistic ( for me, at least ).

Side: there’s a lot of fitness bloggers out there that are balls-to-the-walls freaking gnarls, man.

They eat, live, and breathe fitness.

That’s just not my style. To each its own though— if you’re in to that, cool, but you probably won’t like this blog!

My mentality is keep the workouts quick, effective, & accessible.

Anyway, I’m super excited to share TSC fitness program with you guys! I can’t wait!

In the meantime, cut the hour shit out. Go to the gym— push yourself to the limit in those 30 minutes. Get your heart rate up. Sweat. And then? GTF outta there!! You got a life to live!

If you’re spending more time at the gym than you do at home, stop! If you’re working out for hours a day, stop! If you think more is more, it’s not!

Keep it simple, stupid.

Anyone with me? x lauryn

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