Julie Booher

From now on, I’ll be blogging over at healthnutjulie.wordpress.com because of style preference. I’ll still be stalking Tumblr, too! Visit me there :) 

I started my day with a yoga class and I loved it. The effects of the class have lasted throughout my day: I feel relaxed, calm and focused. 

I often neglect yoga as a “real” workout, but I always eat my words after I walk out dripping sweat with shaking muscles. It’s the perfect balance to a regimen heavily focused on weight lifting and lots of cardio. Yoga improves mental health, the most important of all. It also provides flexibility, which is SO important in preventing injury during workouts.

I had some extra time today so I did a quick chest, shoulder, triceps workout:

• Incline bench (2 sets of 10, +10 lb. 2 sets of 8)
• Regular bench press (1 set of 10 with just the bar; +20 lbs. 2 sets of 8; then I used the bar to complete a “7/7/7” series—Read below for details)
• DB shoulder press superset with tricep extension
• Inclined DB Flyes superset with tricep pushdown
• Assisted dips superset with DB side lateral raises and DB front raises

I’m also trying to incorporate sprints into my workouts, so I followed up with 10 minutes of sprints on & off. (Walk for one minute at 3.5 mph, run one minute at 9 mph)

I swear if I could, I’d spend all day at the gym. Unfortunately, I have other priorities to attend to. I’m off to class.. See you later!

Have any of you tried hot yoga? What did you think?

Live easy, friends.

7-7-7 Bench Press Series

• Warm up with 10 full presses
• Bring the bar down to your chest and only press half way up 7 times
• Fully extend your arms and bring the bar half way down 7 times
• Follow with 7 full presses
• Repeat 3-4x 

I hope your morning is off to a great start! 

Today started out with a some grocery shopping and few of my staples…

Paleo “Oatmeal” and 1/2 cup egg whites + 1 whole egg

I tried the paleo oatmeal a few weeks ago and I’m hooked. It’s fantastic! I add a sprinkle of cinnamon, 1 tbsp of Chia seeds and a few strawberries. I’ve found that adding chia seeds stabilizes my blood sugar and helps prevent me from crashing quickly, which is very useful for hypoglycemia.
 

(Excuse the sideways picture… Newbie over here.) 

I’ve recently fallen head over heels in love with juicing. There are SO many health benefits from juicing and I’ve noticed improvements in my hair, skin and energy. On days that I juice first thing in the morning, I don’t need coffee. That’s saying a LOT coming from a coffee addict! 

Unfortunately, I don’t have a juicer. I buy my juice at a local health foods store. Whenever I can’t, I use a blender (which is still healthy and a great option since you retain all of the fiber.) 

My blended juice from this morning contained:

• A handful of kale
• A handful of spinach 
• 1 large carrot
• 2 apple slices

Add water, a few ice cubes and blend! Simple as that!

Do you have any staples in your diet? Anything you can’t go a day without? 

Live easy, friends. :) 

Guess who’s back? Back again…  

I’ve returned from my hiatus (with Eminem helpin’ a sista out!)  I’ll be posting later about “how life gets in the way” sometimes. Long story short, I’m just trying to find myself and my priorities. College does that to a girl.

A few updates:

• I became vegetarian in January.
• I finished my first half marathon in December with a finish time of 2:05!
• I’ll be running my next half marathon at the Chicago Rock n’ Roll Half in July. 
• I’ve completely submersed myself in weight training again. I’m seeing results and it feels oh so good to lift again.

I’ll get into the details about a few of these topics over the course of the week. 

I’m glad to be back! 

Live easy friends. 

(Source: rachelsfithealth)

mmend024:

420jc:

1. Be so strong that nothing can disturb your peace of mind.

2. Talk to all people about happiness, health, and prosperity.

3. Give all your friends the feeling of being valued.

4. Look at things from an enlightened point of view and turn your positivity into reality.

5. Think only of the best, work only for the best, and always expect the best.

6. Be as enthusiastic about the success of others as you are with your own.

7. Forget about past mistakes and focus your energy on the achievements of tomorrow.

8. Always make those around you happy and always have a smile for those who talk to you.

9. Take the time you need to improve yourself, but never spend time criticising others.

10. Be big enough not to feel unsatisfied, be noble enough not to feel anger, be strong enough not to feel fear, and be happy enough not to feel frustration.

11. Hold a good opinion about yourself and show that to the world, not through your words but through your work.

12. Believe that the world will be on your side, as long as you stay true to the best of yourself.

Carlos Gracie Sr. Founder of Brazilian Jiu Jitsu

should have a forever reblog button for everyone

(Source: domtsui, via okinawanwarrior)

I’m falling in love with running. Never thought I’d see the day.

Running outdoors connects me to nature and truly humbles me

(via fitlikemyboyfriend)

randomlancila:

Not smarter. Not nicer. Not better people. Not a scientist or an engineer or a teacher or a mother. Just thinner.

We as a society have to remember that when we see ads on TV saying ‘LOSE 10 LBS N 10 DAYS!’ ‘GET RID OF THAT UGLY FAT!’ ‘TAKE THESE DIET PILLS!’, our children are seeing them too.

When you’re complaining about how ‘fat’ you look in the mirror, your little sister or brother, your son or daughter, your cousin, the child you babysit, sees it. And they internalize it. It starts them on a LIFETIME of being obsessed with body image. They’re actually MORE likely to become obese because of hyper-awareness of body image and constantly feeling like they’re not good enough. They’re MORE likely to end up with an eating disorder.

It has to stop.

(Source: letstalkabouted, via beezelbubbles)

chasefear:

Easy Run: These light runs are best done at a conversational pace. Meaning, if you can’t run and recap last night’s episode of “The Bachelor” at the same time, you’re going too fast!

LSD: Excuse me?! No, not that LSD. In this case, the acronym stands for long slow distance, or the week’s longest run. The only kind of trippin’ runners might be doing out on the road is over their own shoelaces.

Recovery Run: Also lovingly referred to as “junk miles,” a recovery run is a short, slow run that takes place within a day after a long, harder run. This teaches the body how to work through a fatigued state - a dress rehearsal many runners will be thankful for at mile 19 of a marathon!

Speedwork: Aimed at improving running speed, these types of workouts can include intervals, hill repeats, and tempo runs (all explained below). In addition to getting faster and increasing endurance, speedwork, well, usually hurts a lot, too!

Interval Training: By alternating specific time periods of specific high and low intensity during a run, intervals are just one way to get faster, build strength, and see calories melt away.

Hill Repeats: Runners make like Jack and Jill and go up the hill (again and again) in this other cruel form of speedwork. Heading up at a 5K pace and recovering down at an easy jog or walk, the number of hill repeats per workout depends on experience and fitness levels. But the benefits from the pain? Speed, strength, and confidence!

Fartleks: A fartlek not only makes us giggle, it’s an easier form of speedwork for beginners. Meaning “speed play” in Swedish, fartleks are easy runs broken up by quick sprinting bursts. When changing speed though, the runner calls the shots (unlike more rigid intervals). So newbies can make it as fast and as hard as they can handle. That’s what she said.

Tempo Run: Usually done just once a week, tempo runs are a tougher form of speed training. Runners challenge themselves to hold a “threshold” (or comfortably hard) pace for a 20-minute period during a run - along with a good warm-up and cool down, of course.

Pick-Ups: Short, gentle increases in speed, or pick-ups, at the end of a run help aid recovery. Sorry, they unfortunately have nothing to do with these cheesy lines.

Strength Training: Runners need muscles, too! Among its many other benefits, strength training, or exercises performed with or without weights (think push-ups, squats, and planks), helps runners become stronger and prevent injuries. Their bodies take quite a beating while hammering it out on the road, so they need all the help they can get.

Cross-training: Runners should also squeeze in time for cross-training, or sports and exercises other than running that improve overall fitness and strength. Great examples of cross-training for runners include cycling, swimming, yoga, water running, and weight training.

Rest Day: Choosing the couch over the road at least one day a week allows a runner’s body to recover and repair muscles. We say rest days can still be all about marathons though - a “Friday Night Lights” marathon, perhaps?

(via fitlikemyboyfriend)