• Exercise on the Go! Because You Can, You Know?

    Hey, Busy Bee!

    Time to focus on your body all day every day without anyone knowing you are getting your workout on!

    Here are eight exercises  you can seamlessly incorporate into your daily routine!

    1. Stay confident with your posture
      Your trunk, or core, is the center of your body. Start to constantly engage it. This will not only help keep your core tone, but it will give you a nice confident posture!
    2. Commercial break workouts
      Watch TV and workout! Here is a link to my last article that has a fun challenge for you to complete every time you watch your favorite show.
    3. Grocery bag bicep curls
      Evenly distribute the weight of your groceries in each hand and give a little love to your biceps!
    4. Squats while you brush your teeth
      Many dentists say you should spend 2 minutes brushing your teeth—that’s at least 4 minutes of squats a day!
    5. Enjoy the scenic route
      Take the long way to each and every destination, even if that means you have to park at the back of the parking lot.
    6. Lunge down hallways
      At home or in the office.
    7. Calf raises while you are waiting
      Whether you are waiting for your favorite salad, or for the bathroom get those calf raises in!
    8. Dance and laugh as much as possible.
      Get your groove on and giggle until your abs are on fire to burn a few extra calories.

    Dance, laugh and stay confident with these eight moves all while creating the best version of yourself!

    Peace & Love,

    Emily Burkhard
    @thehealthyhustle

    Feature image via Bjoern Ewers.

  • The Commercial Break Workout You Have to Try!

    Hey, TV Heads!

    Yes, you! Don’t have enough time to hit the gym because your favorite TV show is on tonight? Don’t worry, I totally get it! That’s why I created this special workout just for you!

    Presenting, Emily Burkhardt’s Commercial Break Workout!

    A 30-minute show typically has two to three commercial breaks, each lasting roughly two to three minutes. That’s six to nine minutes of free time for you to get your heart rate up!

    I’m challenging you to complete the following three circuits during the commercial breaks of your favorite show. Watching a 60 minute show? Repeat the workout!

    Commercial Break #1:

    20 Couch Up/Down
    Step up and down off of the couch. Alternate which leg leads each time you step up.
    10 Decline Push-Ups
    Plank position with your hands on the floor and feel on the couch. Keep your back flat and push-it-up!
    25 Russian Pillow Twists
    Sit in a V position, grab the pillow of your couch, hold it close to your chest with your elbows out, and swing your torso from left to right keeping your arms stable.
    Repeat 2x

    Commercial Break #2:

    25 Jumping Jacks
    Go big with these!
    20 Couch Squats
    Feet shoulder width apart, squat your booty down until it touches the couch, and come back up.
    20 Couch Sit-Up
    Lay down on the ground with your feet under the couch to stabilize you while you do your sit-ups.
    Repeat 2x

    Commercial Break #3:

    25 High Knees
    Stand up, and get your knees as high as you can.
    10 Couch Dips
    Tricep dips using the couch.
    25 Couch Climbers
    Hands on couch in plank position, drive your knees one at a time to your chest.
    Repeat 2x

    Time to turn on the TV and get your sweat on!

    Peace & Love,

    Emily Burkhardt
    @thehealthyhustle

  • Please Stretch! It's Really for Your Own Good

    Hey, hey!

    Do you feel tight before, after, or during your workouts? It’s your body’s way of telling you to give your muscles a good stretch!

    Because there are SO many different ways to stretch, I wanted to share some of my favorite techniques!

    Whether I am teaching a bootcamp or working one on one with a private client, I always begin the workout with dynamic stretches—moves that get their bodies moving while also loosening up their muscles. Once we are finished with the workout, I implement a series of static stretching to target specific muscle groups and to bring their heart rate down.

    If the studio or the client has a foam roller on hand, I will use one of my favorite forms of stretching, myofascial release, before and after their workout. Foam rolling applies pressure and really releases any tension in the muscles.

    As an ACE Certified Personal trainer, I love to use their definitions to help you understand the different types of stretches.  

    Dynamic Stretching:
    Unlike static stretching, dynamic stretching requires the use of continuous movement patterns that mimic the exercise or sport to be performed. Generally speaking, the purpose of dynamic stretching is to improve flexibility for a given sport or activity.

    An example of dynamic stretching would be a sprinter doing long, exaggerated strides to prepare for a race.

    Static Stretching:
    The most common stretching technique, static stretching is executed by extending the targeted muscle group to its maximal point and holding it for 30 seconds or more. Usually performed after your workout.

    There are two types of static stretches:

    • Active: Added force is applied by the individual for greater intensity
    • Passive: Added force is applied by an external force (e.g., partner or assistive device) to increase intensity

    Myofascial Release:
    Through the use of a foam roller or similar device, myofascial release relieves tension and improves flexibility in the fascia (a densely woven specialized system of connective tissue that covers and unites all of the body’s compartments), and underlying muscle. Small, continuous back-and-forth movements are performed over an area of 2 to 6 inches for 30 to 60 seconds. The individual’s pain tolerance will determine the amount of pressure applied to the target area.

    Enjoy your workouts, and don’t forget to stretch before and after!

    Peace & Love,

    Emily Burkhardt
    @thehealthyhustle

     

  • Why You Should HIIT! (+ A HITT Workout)

    Hey, hey!

    To HIIT or not to HIIT?

    If you want a quick workout that you can do anywhere (no equipment necessary), is super efficient, and boosts your metabolism to get you on an all-time endorphin high, then you HAVE to try HIIT workouts!

    What does HIIT stand for? High Intensity Interval Training.

    During this type of interval training, you will get your heart rate up multiple times by pushing yourself outside your comfort zone. The idea is to give quick pushes of extreme energy (all-out) before resting in short (or active) recoveries.

    While equipments aren’t necessary, you can also do fun HIIT workouts on a bike or even a treadmill!
    For example, I am an instructor at Flywheel Sports, and all of our workouts are HIIT workouts. Riders push through speed or resistance for short periods of time and recover between each push (or interval). I am obsessed with and believe in our workout, because riders must give the ride their all! 

    Are you ready to rev up your metabolism and burn fat for hours after your workout?

    Well, your wish is my command! Complete this following workout ANYWHERE!

     

    Do Anywhere HIIT Workout
    45 seconds – Jumping Jacks
    Rest 15 seconds
    45 seconds – Squat Jumps
    Rest 15 seconds
    45 Seconds – Mountain Climbers
    Rest 15 Seconds
    45 Seconds – Burpees
    Rest 15 Seconds
    45 Seconds – Lunge Jumps
    Rest 15 Seconds
    Repeat 3X


    Get in this quick workout so you can enjoy the rest of your day!

    Peace & Love,

    Emily Burkhardt
    @thehealthyhustle

  • Try This 5-Minute Morning Warm-Up!

    Good Morning and Happy Monday!

    What better way to start your day (and your week) than waking up, moving your muscles, and getting your blood pumping?

    Forget the sugar-loaded coffee from your favorite barista, these moves will get you fired up in no time!

    Complete each move for 30 seconds
    Jumping Jacks
    Squats (or Squat Jumps)
    High Knees
    Sit-Ups
    Butt Kickers
    Plank Up/Down
    Bicycle Crunches
    Lunges
    Push-Ups
    Jumping Jacks

    Turn on your shower, start your stopwatch, and before you know it you will be fueled with natural energy to start your day strong!

    Oh, and don’t forget to HAVE FUN!

    Peace & Love,

    Emily Burkhardt
    @thehealthyhustle

  • How to Build Stamina for Your Workouts

    Hi, Guys!

    Regardless whether you’re trying to build mental or physical stamina, my tips will help you reach your goal! Since I’m all about making exercise fun, I’ll be concentrating my efforts on improving your fitness stamina.

    Here are four tips and a workout to get you going!

    “Believe in yourself and forget the nerves!”

    Remove negative words from your vocabulary. Yup, do it now.

    Instead of saying “I can’t” or “I’ll never run a marathon,” flip those statements to “I will” or “I would love to start training for a marathon.” Disrupt those negative thoughts and turn them into positive ones! Have self-confidence, follow your dreams, and kick your doubts to the curb.

    When people are nervous, their hearts are usually racing and their palms are more or less sweaty. If we turn this scenario on its head, wouldn’t we realize that these reactions are the same reactions we naturally get when we’re excited? Instead of psyching myself out, I trick my mind into feeling excited instead of nervous. For example, I will often say, “I am SO excited for this event or I am SO excited for this long flight!

    “Eat, drink, and sleep like you want to build stamina.”

    When you put your body outside its comfort zone (a.k.a. when building stamina), you need to treat it well with healthy fuel. Eat natural, non-processed foods that ARE meant to go into your body! Drink more fluids that you think you need! Because your body is being put through more mental and physical exercise than it is used to, you need to supply it with an adequate amount of sleep to balance your hard work!

    “Grab a buddy!”

    Don’t be in it alone. Find a friend or workout buddy who wants to build their stamina as well. You will keep each other accountable and push one another to your respective maxes!

    “Last but not least, training is key.”

    Building stamina doesn’t happen overnight. To gain more stamina, you will need to overexert your body with both aerobic and anaerobic workouts.

    Aerobic vs. Anaerobic
    Aerobic: low to moderate intensity prolonged exercises
    Anaerobic: short and very high intense exercise

    I love circuit training because it challenges my strength and incorporates both aerobic and anaerobic endurance. It is like a one-stop shop to building stamina.

    Now you are ready to workout! As you do this workout and begin to feel comfortable with the circuit, start reducing your rest time by 5 seconds.

    Circuit Workout

    Warm-Up
    Skipping
    High Knees
    2 rounds – 30 sec each move

    45 sec rest

    Circuit #1
    Jump Squat
    Jumping Jacks
    Skaters
    3 rounds – 30 sec each move

    45 sec rest

    Circuit #2
    Oblique Crunch
    Donkey Kick
    Flutter Kicks
    4 rounds – 30 sec each move

    45 sec rest

    Circuit #3
    Crunches
    Alternating Curtsy Lunge
    Squat
    Lunges (alternate during 30 sec)
    Standing Calf Raises
    2 rounds – 30 sec each move

    45 sec rest

    Circuit #4
    Bicycle Crunches
    Plank Up/Down
    Plank w/ Shoulder Taps
    Plank w/Hip Up&Over
    3 rounds – 30 sec each move

    45 sec rest

    Repeat Warm-Up

    Cool-Down/Stretch

    Building mental and physical stamina will help your body, your career, and life in general!

    Peace & Love,

    Emily Burkhardt
    @thehealthyhustle

  • Blast Your Love Handles with These Moves!

    Hi, Guys!

    Feeling a little extra love in your midsection after the holidays? Me too.

    Excess abdominal fat is, unfortunately, one of the hardest areas to done. While you can’t target where to lose fat, a clean diet and a good workout can help you strengthen and tone your core. What are you waiting for? Let’s get to it!

    Warm-Up:
    30 sec high knees
    30 sec jumping jacks
    30 sec butt kickers
    Repeat – 2nd round faster

    Mountain Climbers
    3 sets of 30 reps

    Bicycle Crunches
    3 sets of 30 reps

    Elbow Plank w/ Hip Dip
    3 sets of 20 reps

    Side Plank
    3 sets of 30 sec

    Fire Hydrants
    3 sets of 15 reps (each leg)

    Russian Twists
    3 sets of 30 reps

    Standing Cross Crunch
    3 sets of 30 reps

    Repeat Warm-Up

    Cool Down

    See? That wasn’t too bad! Now you are one step closer to a toned midsection! Who doesn’t love that?!

    Peace & Love,

    Emily Burkhardt
    @thehealthyhustle

  • Try These Clean Holiday Treats!

    Happy Holidays, Everyone!

    While this time of year is usually the happiest, it’s not always the healthiest. From cookies to fried latkes, many people (myself included!) find it hard to escape the unhealthy temptations.

    A sweet lover through and through, I am usually overwhelmed by the amount of sugar-filled treats that come by way. Do I get sick of them? Um, hello! Never! But, I do know it’s not the best idea to ride a constant sugar high.

    That being said, I’ve come up with a couple recipes to make your holiday indulgences more or less guilt-free.

    Let’s get a cookin’!

    PRO TIP: Bring one of the following treats to your next party! Should you feel the need to let loose (a.k.a tell yourself you’ll start that diet tomorrow), you can snack on these yummy and nutrient snacks instead!

    Peppermint Chocolate Bark

    4 oz. unsweetened baking chocolate
    ¼ cup coconut oil
    ¼ cup honey
    8 drops peppermint essential oil

    Place chocolate and coconut oil in double boiler on medium high heat. Once it is all melted, turn off heat and add the honey and peppermint essential oil. Place on parchment paper lined baking sheet and in fridge or freezer until hardened. 

    Donna’s Hot Nuts

    2 egg whites
    2 cups roasted almonds
    2 cups roasted cashew nuts
    2 cup walnut halves
    2 tbsp curry powder
    1 tbsp ground cumin
    1 ¼ tsp cayenne peper
    1 tsp ground cardamon
    1tsp ground cinnamon
    2 tbsp honey

    My mom’s recipe! Mix everything together and place it on a baking sheet. Bake for 45 min at 250°F.

    Coconut Oil Fudge

    ¾ cups coconut oil
    ¾ cups cocoa powder
    ½ cup coconut milk
    ⅓ cup raw honey
    2 teaspoons vanilla essential oil
    A pinch of salt

    Mix the ingredients together and put it in the fridge to harden.

    5-Ingredient Brownie Bites

    2 eggs
    1 banana
    2 scoops of Quest chocolate milkshake protein

    Mix and bake at 350°F for 12-15 minutes. Spread a little Nutella (not so clean) or nut butter (clean) and top with crushed nuts.

    Save the calories and eat the sweets!

    Peace & Love,

    Emily Burkhardt

    Feature image via One Little Project

  • run, run, run get moving, like, now

    I’ve been running again.  

    Not as in an easy jog around the neighborhood. I mean full out, heart-pounding, sweat-dripping, running. It feels excellent to be moving, to feel my body in motion, so alive, so powerful as I dart through the cobblestone streets of lower Manhattan. When’s the last time you really moved?

    As a newly minted 30 year old, I’ve been reclaiming hobbies of my youth that have fallen by the wayside with the passage of time. I was a cross-country runner in high school. If I tried really, really, hard I could get a mile behind me in under 6 minutes. Miles 2 and 3 of my races weren’t quite as fast as that first one, but hey, a girl could try. And now all of a sudden, after years of pilates and yoga, even in the brisk temperatures of a winter that’s closing in on us, running is joyful again.

    The best part of rediscovering something you love is the consideration of what to wear when doing said activity (at least if you’re a lady who lights up at the notion of new workout tights like myself). I have stacks of gear that fit the bill, but it sure is fun to treat yourself to a few new items to encourage the flow of motion. For me, I’m a lululemon lover, and for my runs I’ve turned to them to keep me protected from the elements so I can get out there, and just…enjoy.

    Sprinting through Tribeca in the Rest Less 1/4 Zip and Featherlight Tights.

    I love a new black tight, and the transparent panels on the back of the Featherlight, along with an enviable V-shaped crop at the ankle gives some edge to my new go-to. They’re thin without letting in the cold around you, so moving quickly doesn’t feel cumbersome whatsoever. Sweat-proof and quite flattering, I’m going to pick these up in the iridescent color as well.

    Just Keep Running…

    …Just Keep Running…

    To stay warm up top, I LOVE the fittingly named Rest Less 1/4 Zip, especially in this festive pattern and lovely heather grey. It’s really warm without being overwhelmingly thick, just like the tights featured here as well.

    Cruising Down Collister Street.

    A Final Stretch…

    Take it from me, getting outside when it’s chilly is far more invigorating than it is daunting.  Whether you’re running, hiking, rowing, cycling, power-walking, snow-shoe-ing, or whatever-ing, just get out there, like, now.  For your many gear needs, check out some of my other faves from lululemon’s newest collection.


     

    Photography by Stephanie Cheng.

  • The Four Fitness Apps I Live By

    Hey, hey, smart phone addicts!

    Always an arm’s reach away from your prized posession? I feel you. With Instagram, Facebook, Twitter, and Snapchat all the more popular these days, it’s hard not to be “connected.” At least your fingers are getting their workouts, right?

    Well, you’re not entirely wrong. Double tapping DOES burn calories… just not as much as we’d like to think!

    Why not try a full body workout or health regimen instead? Here are four of my favorite apps I use to maintain a healthy lifestyle. I find that they hold me accountable for my actions and motivate me to push harder around the clock. Who knows, you might just get more out of them than carpal tunnel 😉

    My Fitness Pal

    Whether you’re looking to maintain your weight, lose some, or gain some, this app makes keeping a food and excercise journal super easy. Not only do I use it everyday, but I also use it with a majority of my clients. My Fitness Pal is an amazing tool for those who need a little help holding themselves accountable. You can share what you’re eating with your friends and they can do the same. Best of all, they have the world’s largest nutrition and calorie database (of over 5 million foods) so it makes logging your macros a breeze!

    Spotify Running

    Music is one of my main motivators when I am running. Just in case you didn’t know, Spotify has a channel for dedicated runners. It helps you find your running tempo before turning that tempo into beats per minute all while building out playlists based on your listening preferences. Seriously, go check it out!

    Pact

    Pact makes it easy to get hella competitive with yourself! It creates powerful incentives for healthy living. You basically:

    1. Commit or make a weekly Pact to exercise more or eat healthier and set what you’ll pay other pact members if you don’t reach your goal.
    2. Meet your goals or use the Pact app to track your progress.
    3. Reap the rewards or earn real cash for living healthily from the members who don’t.

    I have played around on this app, and think it can be a great asset for people who love competition and people who are trying to lose weight. A few of my clients have used it and said they love it because it forces them to stick with the healthy lifestyle when their money is on the line!

    HealthyOut

    Going out to dinner, but still want to stay healthy? This app allows you to do both! HealthyOut finds dishes at local restaurants that match your diet and nutrition preferences. It makes dinning out a healthy activity! I tell all of my clients to plan ahead when they’re going to restaurants so their mind stick with healthier options instead of the more calorie-heavy alternatives. This app does all the work for you!

    App it out and stay motivated!

    Peace & Love,

    Emily Burkhardt
    @thehealthyhustle

  • 5 Ways to Stay Healthy During the Holidays

    Happy Holidays, Everyone!

    The end of the year is always a great excuse to eat, drink, and be merry with your family and friends. Unfortunately, however, if you don’t watch your intake, those extra drinks and treats can stick with you for months after the holidays.

    While you should definitely celebrate and enjoy yourself, here are five big tips to keep in mind when managing the extra calories!

    popcorn_soda

    1. Don’t drink your calories!

    Stay CLEAR of all the sugar-loaded “holiday” cocktails and opt, instead, for a wine spritzer or light beer. This will allow you to drink more without overloading on the calories. Yup, you heard that right! Drink more!

    2. Bring a healthy dish to share.

    Holiday parties are usually chock-full of unhealthy dishes. Anytime you get an invite, offer to bring a fun fruit or veggie tray. Even if you are the only one that eats from your dish, you’ll still have one healthy option to load up on!chicken_potato

    3. Stay Hydrated!

    Regardless the occasion, you should already be drinking  8oz of water every hour. Because people tend to stuff their faces with sodium-rich foods during the holidays (guilty as charged!), a majority often feel sluggish or hungry when they actually may just be thirsty or dehydrated.

    4. Eating rule: Veggies > Holiday Treats > Fruit

    Pack half of your plate with fresh vegetables and fruit—and no, green bean casserole does not count. Begin by filling your tummy with the greens and interspersing them with small portions of your favorite holiday eats. Then, finish everything off with a piece of fruit to trick your sweet tooth!
    i_06-82_120328-cut-foods-36738

    5. Wear your skinny pants!

    I didn’t think of this one until one of my clients texted me Thanksgiving morning saying she was wearing her “tight pants” to avoid overeating. While we all want to wear our strechy jeans and yoga pants during the holidays, wearing something tighter can help you feel full faster.

     

    I would love to hear your tips for staying healthy during the holiday season! What helps you might inspire others!

    Eat, Drink & Be Merry!

    Peace & Love,

    Emily Burkhardt

    @thehealthyhustle

     

    Cut Food Photography via Beth Galton

  • A Day in the Life of a Fitness Fanatic

    Hey, you guys!

    Have you ever wondered what fitness instructors do during the day when they aren’t teaching? Well, every day is slightly different for me, but that’s exactly what I love about my “job”—new adventures, clients, goals, and dreams!

    Here’s what gets me out of bed to make confident, energized, and smiley people.

    b9541961a4de61f48e651861b4c3aa677:00 A.M. — Wake up, Drink Water, and Shower

    I usually wake up as soon as my alarm goes off in the morning. Before I hop in the shower, I drink a full glass of water to get my day started. I then focus on my breathing (in the shower) to calm my nerves and mentally prepare for the day.

    7:30 A.M. Big Breakfast

    • 1 small sweet potato
    • 1 big scoop of almond butter

    This meal has stayed constant in the past few months. Not only is it super filling, but it also gives me the right kind of energy to start my morning adventures.

    8:00 A.M. Train a Fabulous Client

    Every client has his or her set of goals, but the main focuses tend to be weight loss, building body mass, and increading endurance. Because my clients and I always have fun, I really look foward to this part of my day!

    9:30 A.M. Take a Fitness Class

    I try to get a workout in even though I also instruct my own classes and train with my clients. I take this time to work on my own body. Flybarre, for example, compliments all the other excercises that I do, which makes it the perfect fitness class to fit into my busy schedule.

    10:30 A.M. Instruct a Flywheel Class

    I rock out and ride for 45 minutes to some incredible tunes with equally incredible riders. Never tried an indoor cycling or Flywheel class before? Come check out one of my classes! I promise to take excellent care of you! #NEVERCOAST

    11:30 A.M. Shower #2

    Yes, I shower two to three times a day. So much SWEAT!

    tumblr_m2t0chq1bo1ru53gio1_128012:oo P.M. Travel, Snack, and Listen to Music

    I usually run from session to session, but when traveling longer distances, I take the train, or, if I’m in a hurry, grab an Uber. While traveling,snack on an RXBAR and scroll through Spotify Discover Weekly to find new music.

    12:30 P.M. Train ANOTHER fabulous Client

    Woo-hoo!

    1:30 P.M. Lunch with Friends (or Solo)

    I use this time to hit the reset button and get focused for the second half of my day. Sweetgreen is usually my go-to. My current favorite lunch is their Chicken + Brussels salad (with Kale for greens) of course!

    2:30 P.M. Plan Life Goals, Fine Tune my Playlist, Plan Workouts, Write

    Yes, I spend a portion of every day planning my future goals. I am constantly thinking of ways to grow and to inspire others to find their maximum amount of joy. I also use this time to make playlists for my upcoming classes, create workouts for my clients, and write articles like this one! If I have time to spare, I pop into Lululemon for some retail thearapy!

    screen-shot-2016-10-26-at-10-00-12-am5:30 P.M. Flywheel or Train Another Client

    Every day is different, but I either have more fun with my Fly family or my amazing clients!

    9:00 P.M. Shower #3

    The “work” day is done! Phew! Once I get home, I eat dinner and use the down time to decompress. Zucchini noodles (Zoodles) with ground turkey and tomato sauce is a personal favorite!

    I always aim to get into bed by 11 p.m. to catch a full eight hours of sleep. It’s the secret to my crazy amount of energy during the day! Shh!

     

    Thanks for coming along with me on my city-wide journey. I hope to see you soon in real life!

    Peace & Love,

    Emily Burkhardt
    @thehealthyhustle

  • How to Stay Healthy on an Airplane

    Hi Everyone!

    Paula recently asked me for tips and tricks on how I keep healthy during short and long-haul flights. If you know anything about my greatest loves, then you’ll know that I absolutely adore traveling–especially with Zach!

    On my recent trip to Dublin, Ireland, I came up with a list of things I do to minimize exhaustion and jetlag and maximize smiles and fun.

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    BEFORE THE FLIGHT

    Walk Around The Terminal

    Because we’re usually told to arrive at least 45 minutes before our flight time, we spend a majority of it going through TSA and waiting to board. Instead of twiddling your thumbs and tapping your feet, take a walk around the terminal to get your blood flowing before sitting on your flight.

    Put On You Compression Pants/Socks

    In 2013, I developed a blood clot in my leg from a little too much traveling. For health reasons, I had to wear these uncomfortable compression socks that go all the way to my hips. I recently, however, discovered these yoga-like compression pants that are now my ultimate go-tos. Ask your doctor what type of compression gear you should be wearing because we all have different needs!

    Dress In Layers

    You never know what temperature it is going to be on the plane. You may either be sweating to death or ringing the call button non-stop for an extra blanket. Come prepared and layered for both situations. You’ll feel more comfortable bundling up in your own clothing! I usually wear a scarf to the airport because it can double as a great blanket. Plus, it’ll help ward off all head colds!

    Pack A Snack

    Flight food is usually filled with sodium. Because the dry air makes you dehydrated, there’s no reason add any more sodium on top of your pre-existing misery. Instead, bring snacks that are high in protein. It’ll help you feel full longer. I always pack RXBars with me where ever I go!

    Dramamine

    If you suffer from crazy motion sickness, this is the medication for you!

    Pack A Water Bottle

    The airplane’s dry air that will make you extremely dehydrated. Drink one bottle of water before boarding and at least another during your flight. Try to drink 8 oz. for every hour you are in the air. We usually drink when we think we are thirsty, but to be safe, prepare ahead and stay hydrated before it’s too late.

    DURING THE FLIGHT

    Use Sanitizer

    Pack travel-sized anti-bacterial wipes to disinfect your seat, armrest and buckle before you sit down for your flight.

    Get Out Of Your Seatda268824a437896725446735dedc4be4

    Get up and walk as much as possible, even if you don’t have to use the bathroom, to keep your blood flowing. I always try to select an aisle seat to avoid interrupting my neighbors. 

    Stay Active In Your Seat

    Bring your knees to your chest, pump your legs, shrug your shoulders, roll your neck, and shimmy! Just keep the blood flowing!

    Avoid Caffeine and Alcohol

    As I have and will mention a few times, the flight will make you dehydrated. Caffeine and alcohol will only add to your misery. Try your best to avoid it and drink water instead!

    Drink Water

    You know the drill: stay hydrated!

    AFTER THE FLIGHT

    Drink As Much Water As Possible

    What? More water? YES! Replenish your body!

    Shower and Moisturize

    Wash off the airplane air with a nice hot shower and load up on your moisturizer. 

    Exercise

    Get your blood flowing right after a long flight. If a full on workout doesn’t work for your schedule, make sure to walk, take the stairs at the hotel, make time for quick 5 minutes of cardio sesh to get the blood flowing again.

     

    Wishing you happy AND healthy travels!

    Peace & Love,

    Emily Burkhardt

  • Four Fitness Games You Have to Play

    Hi Everyone!!

    When with friends, games are a great way to get the night started. When solo? Well, they’re just as great a way to pass time!

    So why not get a workout in by playing a game?

    Playing fitness games are the perfect way to stay healthy and fit all while having fun. Here are four games you can play by yourself, with your friends, or even at your next family get together.

    Feel free to customize the moves in each game to make the workout best for you, your friends, or your family.

    Deck of Cards Strength and Cardio Workout

    Number of reps = number on the card. J=11, Q=12, K=13 and A=14.

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    Red Cards: Strength
    Diamonds = Push-Ups
    Hearts = Lunges
    Diamond Face Cards = Plank Up/Down
    Hearts Face Cards = Squats
    Black Cards: Cardio
    Spades = Burpees
    Clubs = Butt Kickers
    Spades Face Cards = High Knees
    Clubs Face Cards = Jumping Jacks into Squat

    Flip a Coin Core Workout

    Every move is performed for 30 seconds.

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    Heads

    High Knees
    Bird Dogs
    Plank Jacks
    Crunches
    Mountain Climbers
    Russian Twists
    Plank V-Ups
    Mountain Climbers

    Tails

    Bicycle Crunches
    High Plank
    Full Sit-Ups
    High Knees
    Oblique Crunches
    Bicycle Crunches
    Full Sit-Ups
    Plank Jacks

    Repeat 3x

    Full Body UNO Workout

    *Number Cards – Must complete the number of repetitions indicated corresponding to the move associated with the color you pick up.

    _mg_1253Red = Squats
    Blue = Sit-ups
    Green = Lunges
    Yellow = Push-ups
    Skip = 30 seconds high knees
    Reverse = 30 second jumping jacks
    Draw 2 = Draw one card and perform the move TWICE
    Wild Draw 4 = 4 burpees
    Wild Card = Pick any move and complete 10 reps

    Roll The Dice Workout

    You only need 1 dice. 1st roll decides time, 2nd roll decides move.

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    1st Roll

    1 = 1 minute
    2 = 20 seconds
    3 = 30 seconds
    4 = 40 seconds
    5 = 50 seconds
    6 = 60 seconds

    2nd Roll

    1 = Jumping Jacks
    2 = Burpees
    3 = Plank Up/Down
    4 = Bicycle Crunches
    5 = Squat Jumps
    6 = Mountain Climbers

    Get your sweat on and have FUN!

    Follow me as I play these games this week.

    Peace & Love,

    Emily Burkhardt

     

  • Find your runner’s high 3 different ways!

    Hi Everyone!

    Do you want to be happier? Get fit without spending any money? Relieve stress? Be high on life?

    Well, guess what? Running can make all of those wishes come true!

    My favorite thing about running is that you can do it anytime, anywhere. All you really need is your body and a great pear of sneakers. I, personally, like On-Running Clouds because they are designed to work for everyone.

    Screen Shot 2016-09-06 at 1.16.17 PM
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    A marathon runner, I’ve come to realize that sometimes I achieve runner’s high and sometimes I don’t. That said, I want to help you reach that euphoric feeling as often as possible. This, however, will require you to push your body out of your comfort zone–far, but not far enough to feel defeated.

    I have built three different workouts for three different running scenarios. They include the gym on a treadmill, your local track, and the great outdoors. These workouts are designed to help get you to get “runner’s high” without putting too much stress on your body.

    THE TRACK

    Grab a friend and try this track workout together!

    Lap 1: Run

    Lap 2: Long Sides – Side Shuffle, Short Sides – Walking Lunges

    Lap 3: Run

    Lap 4: Long Sides – Sprint, Short Sides – Power Walk

    Lap 5: Run

    Lap 6: Long Sides – Grapevine, Short Sides – Power Skip

    Lap 7: Run

    Lap 8: Long Sides – Sprint, Short Sides – Power Walk

    THE TREADMILL

    Running in place at one speed for a long time can become very repetitive. Chances are, you might go a little crazy.  Here I’ve created a 10-minute interval training that you can repeat as many times as you would like. Remember:  the more time spent, the more miles traveled.

    3 min light jog

    30 sec sprint

    30 sec speed walk

    30 sec sprint

    1 min light jog

    30 sec sprint

    30 sec speed walk

    1 min light jog

    30 sec sprint

    30 sec brisk walk

    30 sec sprint

    1 min light jog

    THE GREAT OUTDOORS

    Oftentimes, you’ll set out for a long run, still have endless miles ahead of you, and start to feel bored. Turn your workout into a game!

    Make a killer playlist and do the following:

    • New to running? Run during the chorus and walk the rest of the song.
    • Avid runner? Run the whole song, however, pick it up and sprint during the chorus.

    Screen Shot 2016-09-06 at 1.27.16 PMMake sure to STRETCH before and after each run. I have found myself very sore after a run because I didn’t take the time to stretch and loosen my muscles. You don’t want lack of stretching to trigger your mind that running isn’t fun!

    Follow me for more fitness tips and motivation!

    Happy Running!

    Peace & Love,
    Emily Burkhardt

  • TheLoDown