Just A Little Nike Inspiration!

I think the main reason I love the Nike brand so much is the fact that their mission is to help people WIN. No matter what it is they want you to succeed in what you are doing. Their mission statement: 

"To bring inspiration and innovation to every athlete in the world." 

On the Nike website below their mission statement they quote "If you have a body, you are an athlete." They  have faith that anyone and everyone can reach their goal in life, and they want to be that little voice in your head telling you to keep going. Just do it. 

source: girlsgonesporty

Source: motivationblog

 Source: believetoachieve

 source: daringtolivefully

 Source: mobli

 source: nikestadiums

source: sometimessweet

 source: trainwithheidi

 

source: weheartit

Farrell's Extreme Bodyshaping: The Best Workout Programs Out There!

         About a month ago, I started a workout program called Farrell's Extreme Bodyshaping, and it was probably one of the best choices I have made in a long time! The program consists of 45 minute workouts 6 times a week. We do high intensity kickboxing every other day and on off days we do resistant bands alternating upper body and lower body.

     
           I am doing the 10 week session right now and we are currently in the 6th week. I have already seen amazing results! I am a lot stronger and more toned. My endurance compared to when I first start is phenomenal. I feel and look SO much better. I really like the fact that the program assigns each person a personal coach. The coach works with you throughout the 10 week session. They keep you motivated and help to answer any question or concerns you may have. They also provide you with a meal plan that lays out all 6 of your meals for each day everyday of the week, which is important because the correct nutrition is key to 70% of weight loss. They also give you what they call a "fun day", one free day per week to indulge on anything you want!

       
           Another great aspect of Farrell's Extreme Bodyshaping is its encouraging environment. During the workouts everyone is always pushing and encouraging one another to keep up the hard work. It helps so much when there people around you constantly motivating you to keep going! There are people of all ages working out together. From high school students, young adults, parents, and grandparents, you will find literally every age participating in the "kick butt" workouts. I have tried a lot of different workout programs such as spinning, Pilates, step, and Zumba, but none of these provided me with the high intensity and enjoyment I get when I do Farrell's. I absolutely love the program and can't wait to continue the program even after my 10 week session is over. I high recommend everyone to try it out ASAP. It truly is an amazing program that will definitely get you back on track for the lifestyle you have always wanted!!

         Check out their website to learn more and find a location near you! http://www.extremebodyshaping.com/index.cfm

                                           

                                           

Smoothies to Serve Your Every Need

The best part about smoothies are they serve so many different purposes and they can be extremely good for you depending on the recipe you use. Smoothies are also quick and easy thing to throw together, and they taste great! I found a website that has a bunch of really good recipes for all different uses of smoothies. Check out a few of them.

Pre-workout Smoothie: drink this smoothie about 30-60 minutes before you plan to work out and you will have more energy to burn

• 1/2 cup frozen strawberries/blueberries/mixed berries
• 1/2 banana 
• 1/2 cup low-fat Greek yogurt
• 1/4 cup milk (skim, almond, or soy)
• Ice cubes

Post-Workout Smoothie: it is important that you replenish your muscles after a strenuous workout. This smoothie is perfect for taking care of that and it helps to re-hydrate the body.

• 1 dash of cinnamon 
• 1 tablespoon natural peanut butter (or almond butter) 
• 1 medium banana (preferably frozen)
• 1/3 cup low-fat vanilla yogurt
• 1/2 cup almond milk
• 1 cup ice

Weight Loss Smoothie: this is perfect for losing weight because it is low in calories. It is also full in nutrients and keeps you fuller longer!

• 1 tablespoon chia seeds
• 1 scoop whey protein powder
• 1/2 medium banana 
• 1 cup frozen mixed berries
• 3/4 cup milk (skim, almond, or soy)
• 3 to 5 ice cubes

Energizing Smoothie: this smoothie will wake you up and give you the energy you need to make it through the day!

• 1/4 teaspoon cinnamon
• 1 frozen banana
• 3/4 cup frozen low-fat vanilla yogurt
• 1 cup chilled strong black coffee

The Hangover Cure: if you need something to kill that headache and get you moving after a late night, this smoothie is just what you are looking for.

• 1 teaspoon freshly grated ginger
• 1-2 teaspoons almond butter 
• 1 banana
• 1/2 cup low-fat yogurt
• 1/2 cup Pomegranate juice
• Ice cubes

The "Goodnight" Sleep Smoothie: this smoothie is perfect just before bed. It will put you right to sleep and you will get a good night rest.

• 1 tablespoon peanut butter
• 1 tablespoon sesame seeds
• 1/4 cup pitted cherries
• 1/2 banana
• 1 cup milk (skim, almond, or soy)
• Ice cubes

If you really like these smoothies check out the website http://www.superskinnyme.com/smoothie-recipes.html/2 for even more great smoothie options!

Warm Workout Clothes for the Cold Weather!

With the cold weather rolling in it is important to stay warm when running outside. Nike has a bunch of different options that are just what you need to stay warm and comfortable. Here are a few of their options!

If you want to see more check out their website!
www.nike.com

Mix Up Your Workouts: Fun and Enjoyable Ways to Workout!

Doing the same workout every day can get really old and dull especially now that it is getting cold out and you can't get outside to exercise. The gym routine can be hard for anyone to stick to consistently  That's why you need to mix up your routine! There are many different things you can do that you wouldn't even consider, but they are actually really good forms of exercise and they are enjoyable! Here are some different ideas you can do for fun. The best part: everything can be done indoors, so you wont have to put up with the cold weather! These activities are bound to keep you moving without even realizing it.

One of my personal favorites is going to Sky Zone. Sky Zone is a trampoline park. What does that mean? It is a gym that consists entirely of trampolines from wall to wall. It is a great activity to take the kids to or even going with a group of friends. This experience is enjoyable for people of all ages and it is something that I recommend everyone try out. The best part is you get to have a lot of fun and get a great workout in at the same time!

                                                    

Another great idea to mix up your workout routine is to try out indoor rock climbing. Rock climbing makes for a great full body workout! It will test all of your muscles. 

Going to the roller rink is a perfect option for a Friday night activity. You get to enjoy great music, friends, games, and dancing. Who doesn't like roller skating?

If you looking for an activity to do that doesn't involve pulling out the check book, "Just Dance" on the Wii is just what you need! You wouldn't think that a video game could be a form of exercise, but trust me it will make you sweat. You may even be soar from it the next day. They have a large variety of popular songs for you to dance to and it is enjoyable for everyone even if you aren't the best dancer in the world.

Aerial Yoga: Defying Gravity!

I have always really enjoyed doing yoga, so when I came across aerial yoga (also known as AntiGravity Yoga) I was instantly interested to find out what it was all about. So I went on the internet to learn more and the first thing I came cross was  this YouTube video...

Having to do this for a workout everyday? I am all in! I read that many people believe Aerial Yoga is even more of a stress reliever and relaxing than just your traditional yoga. I also read that not only is this exercise fun and enjoyable, but it is also great for relieving compressed joints and aligning the body from head to toe. 

This technique of yoga originated from athletes and gymnasts, and it incorporates various dance, Pilates, and calisthenics. It allows the individual's body to get into shape while realigning the body from the compression of gravity. 

Unfortunately, there are not any facilities in my area that offer this type of amazing program yet, but I am definitely going to keep my eye open for it when it does come around. This type of exercise is becoming extremely popular, so I am sure it won't take long before someone incorporates it into their gym and I can't wait to test it out! 

It is recommended that when you do try out Aerial Yoga to stick with tight fitted clothing because more baggy clothing can get stuck in the trapeze. I provided below some Nike clothing ideas that would work great for this line of exercise. 

                                   

                                       

Quick and Easy Meals You Can't Resist!

Being a college student I am constantly on the go, so I have found it difficult to eat healthy all the time. Lately, I have been on the search for healthy meals that I can whip up really quick and still taste great. I have also found that it is really helpful to make enough food for two meals when I am cooking and then I just throw the extra food in some Tupperware containers, put them in the refrigerator, and then warm it up quick the next day. I can now get everything done I need to during the day and still have time to fit in my healthy meals! I have provided some of my favorite recipes I have found so far along with the websites I found them they on. Many of the websites have several other recipe options also, so I highly recommend checking them out. Enjoy!


Chicken and Broccoli Alfredo: Prep time 10 minutes, Cook time 15 minutes

Ingredients

• 3 boneless, skinless chicken breasts, grilled and cut chunks (makes about 2 cups)
• 2 cups roasted broccoli florets
• 8 ounces fettuccine 
• 2 tablespoons extra virgin olive oil
• 2 tablespoons flour 
• 1 cup fat-free, low sodium chicken broth
• 1/4 cup plain FAGE total 0% greek yogurt
• 1/4 cup skim milk
• 1 pinch ground netmeg
• 3/4 cup freshly grated Parmesan cheese

Directions

In a pot of boiling, salted water, cook the pasta. Drain and set aside.

In a medium saucepan, heat the olive oil over medium-low heat. Add garlic and cook, stirring frequently, until the garlic is golden, 1 to 2 minutes

Whisk in the flour until smooth, about 2 minutes. Gradually whisk in the chicken broth, Greek yogurt, milk, pepper and nutmeg. Bring to a low boil, stirring constantly. Lower the heat and simmer, stirring gently, until the mixture thickens, about 3 minutes. Stir in 3/4 cup Parmesan.

Add cooked chicken and broccoli to sauce mixture, followed by the cooked pasta. Toss to combine and serve with more Parmesan, if desired.

http://www.celebrations.com/content/skinny-chicken-broccoli-alfredo

Turkey, Avocado, and Hummus Wrap: Prep time 5 minutes 

(Probably one of my favorites!)

Ingredients

• 1 whole wheat tortilla 
• 2-3 tablespoons red pepper hummus
• 3 slices low-sodium deli turkey
• 1/4 avocado, sliced
• Pickle slices

Directions

Spread tortilla with hummus, then layer turkey, avocado, and pickle slices. Roll, then slice. 

http://www.fitnessmagazine.com/recipes/quick-recipes/lunch/lose-weight-lunches/?page=3

Shrimp Scampi: Ready in 2 minutes!!

Ingredients

• 24 large frozen shrimp, peeled
• 1/2 cup spinach leaves, chopped
• 1 teaspoon olive oil
• 1 clove garlic, crushed
• 1/2 teaspoon dried basil
• 1 or 2 splashes of hot sauce
• sesame seeds (optional)

Directions

In a large microwavable bowl, mix all the ingredients together, tossing well to coat the shrimp. Microwave for 1 minute. Remove and toss well again. Microwave 1 minute and 15 seconds more. Sprinkle mixture with sesame seeds if desired.

http://www.womenshealthmag.com/fitness/quick-meals-1

The Nike+ SportWatch GPS

Nike is always focused on coming out with new gear that can help in making anyone's personal workout the best it can be. I recently bought one of Nike's SportWatches that includes GPS. I got the sleek all white band with the black display, and I absolutely love it! This watch helps me track my runs through its GPS powered by TomTom. It tacks my times, distance, and pace making it easy to view my progress. I really like it because I can use it anywhere I run, whether I want to hit the streets or just stay on the treadmill it tracks everything. After I finish my run, I then load it to my computer where it displays my route and allows me to set new goals. I really do think that this is an awesome product. I highly recommend going out and getting one for yourself ASAP!

Here are the four different styles they have. Choose yours and get running!

Also!... Everyone likes to run in style. Top of your new SportWatch with some sharp Nike workout apparel. Below I picked out an outfit that I think goes great together. Its comfortable and looks fresh too! And its perfect for running in this cool fall weather.

There are several sites where you can find great clothing options like these including:
Nike.com, Finishline.com, Footlocker.com, Eastbay.com, Sportsauthority.com, & many more!

Customize Your Own Nike Shoe!

I am obsessed with Nike shoes. I have more pairs than I can count on one hand. The thing I absolutely love about Nike and their shoes is that they give me the option to customize almost any style of shoe with the colors I want. I have the option to choice every color from the Nike swoosh to the color of the under mesh material.

The best part is how easy it is to customize your own shoe and you get to see every angle possible of the shoe, so you can preview each piece. Once logged on to Nike.com, you can bring down the taps on the top of the page. Select the Shop tab, and under either Men or Women there is a Customize tab. By clicking on the tab, you are taken to something like this.

Scrolling down the page, you can find all of the different styles of Nike shoes to choose from. Once you find the style you like select "Customize It." I decided to customize the Nike Free Run 3 iD. After that you can begin customizing. This will take you through 7 different steps in order to design your very own shoe.

Step 1. 

Choosing the color of the "Upper" shoe, and whether or not you want Matte or Reflective. Keep in mind that the Reflective option will cost an extra $5. My shoe looked like this after the first step...

Step 2. 

Choosing the color of the Mesh material...

Step 3. 

My favorite step. Choosing the color of the Nike Swoosh. I decided on a pink swoosh to match the color of my Upper material...

Step 4. 

Picking the Lace color...

Step 5. 

Deciding the color of the Midsole...

Step 6. 

Choosing the Midsole Rim...

Step 7. 

The Final Step. Deciding on the what your Tongue Top iD. You can either put the Nike on the tongue or choosing to put your own words on the tag. I decided to put "Just Do It" on my shoe...

Complete!

Now that you have gone through all of the steps your own personal Nike shoe has finally been created! Keep in mind the shipping process may take about four weeks in order to reach your door step, but it is totally worth the wait. Enjoy your new pair of personalized shoes. Use your them to take your training to a new level. Just Do It!

The Motivation You Were Looking For...

There are always those moments in time when everyone needs motivation, or a little "pick-me up". Whenever I am in a slump, I always go in search for some motivational and inspirational quotes. Once I come across that one quote that really hits me, I take time to soak up the full meaning, and keep moving on. Here are some quotes that will hopefully be your motivation and help keep you working towards your healthy living style. Enjoy!

"We are what we repeatedly do. Excellence, therefore is not an act but a habit." - Aristotle

"The only way of finding the limits of the possible is by going beyond them into the impossible." - Arthur C. Clarke

"Without inspiration the best powers of the mind remain dormant. There is a fuel in us which needs to be ignited with sparks." - Johann Gottfried Von Herder 

"Happy are those who dream dreams and are ready to pay the price to make them come true." - Leon J. Suenes

"Go confidently in the direction of your dreams. Live the life you have imagined." - Henry David Thoreau

"The ability to convert ideas to things is the secret to outward success." - Henry Ward Beecher

"You miss 100% of the shots you don't take." - Wayne Gretzky

Nike+ FuelBand

Results. It something everyone wants to see. No one puts in the sweat and hard work expecting nothing out of it.  When it comes to working out and training results only come through progress. The only problem is progress isn't always easy to see. Nike understands this, which is why they created the Nike+ FuelBand. The FuelBand keeps track of your every movement whether it is walking, running, or playing a sport. It can literally track all of your daily activities.

Start off your day by setting a goal. The Nike FuelBand will show your progress throughout the day starting out red and gradually turning green as you come closer to reaching your goal. You can also see the time it took you to conquer your goal, calories burned in the mean time, and steps taken.

The best part about the Nike FuelBand is that it allows you to challenge yourself. Once you reach a goal you can bump it up, getting better and better every day. It tracks your progress bringing you closer to the results you are looking for.

If you want to learn more about the Nike FuelBand check out http://store.nike.com/us/en_us/?l=shop,fuelband&cp=USNS_KW_0611081618

Don't forget to follow @Nike and Me! @ohernk