Fit Little Blog

The Scoop on Protein May 20 2014, 11 Comments

When trying to build muscle or lose weight, protein is crucial. Figuring out the best time to take it can be tricky, but luckily for you we've got the scoop on when the best time is to power up with protein.  

The most important time is right after a workout. Your muscles are like a sponge and need instant nutrition for muscle recovery and growth.
Right upon waking: Same thing, you've just gone 6 to 8 hours without proper nutrition. Your body needs protein quick.  
Right before bed: You're able to sleep for 6-8 hours, which is a long time to go without protein. Could you imagine going throughout your day (when awake) not eating for 6 to 8 hours? 
Half hour before a workout: This sets up the "anabolic window" before your workout and provides your body with adequate nutrition so that the effects of weight training (weight training breaks down the muscle, called catabolic) are not as severe. 


Wedding Workout: Squatting for the Swimsuit April 17 2014, 0 Comments

Whether you're sweating for the wedding or just working on your bikini bod for summer, these stability wall squats will help to get you swimsuit ready!

Step 1

Starting Position: Place a stability ball against a wall and gently lean against it, positioning the top of the ball into the small of your back, but making contact with your tailbone, low- and mid-back. Your feet should be positioned 6 - 12" out in front of your body, feet hip-width apart with toes facing forward or turned out slightly.

Step 2

Pull your shoulders blades down and back. Do not allow your low back to pull away from the ball. Gently lean into the ball, as you shift your weight into your heels. Place your hands on the front of your thighs.

Step 3 

Downward Phase: Inhale. Keep the tailbone, low and mid-back against the ball as you bend your knees, and begin to lower the body. Push back with your hips, allowing them to drop under the ball. The ball will glide down the wall with you as you lower your body toward the floor. Do not move the feet. Keep your knees lined up with your 2nd toe. Continue to lower yourself until challenged or until your thighs align parallel to the floor. Hold this position briefly.

Step 4

Upward Phase: Exhale and slowly push your body up away from the floor. Extend your hips to bring them back underneath your body. Continue pushing upward returning to your starting position. To help develop the foundations of good squatting form, emphasize dropping your hips down and slightly under the ball, and avoiding driving your knees down and forward.

Wedding Workout: Hammies for the Honeymoon March 30 2014, 0 Comments


Fit Little Recipe: Turkey Meatloaf January 28 2014, 1 Comment

 

What You'll Need:
1 pound lean ground turkey
1 cup cooked brown rice 
1 egg
3/4 cup plain, low fat yogurt 
1/2 cup finely chopped onion 
1/2 cup finely chopped red, green or yellow bell pepper 
1/2 cup low sodium soy sauce or tamari 
1tsp sea salt 
Fresh ground pepper to taste 
1tsp crumbled dry oregano 
1 tsp crumbled dried basil

Preparation 

Preheat oven to 350 F

Combine all ingredients in a large mixing bowl with a pair of clean hands.  Prepare a loaf pan with nonstick cooking spray and place mixture inside.  Bake for about and hour. Remove from oven and let stand for 10 minutes before eating.  Enjoy! 

Nutritional Value (per serving)

Calories 149| Calories from fat 15| Protein 20g| Carbs 12g| Dietary fiber 1g| Sugars 3g| Fat 1g| Sodium 285mg

 


Wedding Workout: Shoulders January 22 2014, 3 Comments

Thanks for tuning into our first workout post on our Fit Little Blog!  We wanted to start off with one of the most important parts of the body for wedding gowns: the shoulders!  Below, you'll read about two different exercises that will help you tone up and shape up this area. Please find us on Instagram @FitLittleBride to see Trainer and Co-Owner of Fit Little Bride showing the correct form for this workout! 

Seated Shoulder Press

Sit securely on a stability ball with your back in a rigid posture. Raise a set of dumbbells to the ready position where your elbows are in line with your shoulders.
  • To execute the movement, exhale as you exert an upward pushing effort. Bring the dumbbells together at the top of the movement before slowly lowering the weight back to the starting position.
  • Keep your core tight throughout the movement not only to stay on top of the stability ball, but also to work your abdominals as much as possible.
Tip: The closer your feet are positioned together, the more your core will be engaged as you perform the movement.

Front/Side Lateral Raise

Standing with your feet together and your hands at your side, raise the dumbbells upward in a lateral position until your wrists are parallel with your shoulders.
  • In the same continuous movement (keeping your elbows completely straight) rotate your arms inward until they're extended out in front of you.
  • Then, in a slow and controlled manner, drop the weight down to your thighs. This only constitutes a half rep. To complete the rep, retrace the same movements back to the starting position. Your hands should be at your side.

Tip: Keep constant tension on your shoulders by not completely relaxing in the downward positions. Keeping the dumbbells 3-to-4 inches away from your thighs will create maximal loading on the muscles. 

Generally speaking, most people benefit from performing 10-15 repetitions and 2-3 working sets of a particular exercise. This will differ based on your training history, current fitness level, and goals.  Women focusing on maintenance should stick to 2-3 sets of 12-15 repetitions. Individuals aiming for mass gains should perform 3-4 sets of 8-12 repetitions. In order to gain strength, you should perform 3-4 sets of 6-10 repetitions. 


Hello Fit Little Bride Fam! January 22 2014, 1 Comment

Thank you for tuning into our first ever blog post on www.fitlittlebride.com!! We are so excited to start sharing with you some of our favorite recipes, workouts, photos and Fit Little Bride updates here every week. 
You'll see that most of our posts will be tailored towards our "Sweating for the Wedding" theme, but almost anyone who is fitness oriented should be able to relate to what we are sharing. 
As always, we love to hear your feedback, so please let us know what you'd like to see more of!
Looking forward to chatting more with you soon!

Alex and Caydi