Do FASTED cardio to BURN FAT

Screen Shot 2014-04-15 at 1.09.58 PMEver wonder what it takes for your body to tap into your fat stores to use for energy? Well, fasted cardio might be your best answer. Usually when you workout during the day, the body uses the energy and nutrients in your GI tract to provide energy for your workout because they’re readily available. But when you sleep and workout on an empty stomach–> you’re working out in a “fasted state” and because it’s been hours since you’ve had any nutrition, your insulin levels are low. Isulin inhibits lipolysis (breaking down of fat stores) by blocking the metabolic process of releasing fatty acids, but when it is low- your body can release these fatty acids to be oxidized for your fasted cardio, thus you burn more fat. (aka: PRIME TIME TO SHED THE FLUFF) However you should do fasted cardio in a moderate pace because if you increase your intensity, you body taps into your stored carbohydrates as a fuel source for a different stage of oxidation. Do it for about 30-45 minutes everyday to see results. My favorite fasted cardio includes: jump roping, running or spinning (I LOVE TO SPIN :] <–try it! )

I started doing fasted cardio this year because I like to get cardio out of the way early so I can focus on my lift in the afternoon, but besides burning more fat stores, I have noticed a dramatic change in my attitude and energy for the day when it is done. YES, it is HARD to get up, but once you’re UP, it just gets easier from there. When my alarm goes off, I do a couple stretches and then I get up and cant wait to start my day with fasted cardio. I feel more energized, the endorphins kick in and I have “me” time in the gym. Or if the gym isn’t open– I’m the girl jump roping in the floor’s lounge jamming to avril lavigne pandora or summer hits of the 90′s sweating like crazy. It’s become part of daily routine, my roommate probably thinks I’m crazy, but I love it because its one of my favorite parts of my day.

Do it, I promise you won’t regret it. I do advise trying to get a decent amount of sleep before hand, because that is extremely important for your health, too. If you need a little motivation to get started, try a cup of coffee before hand or just glass of water with lemon.

for more information go here:


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Strength Training and Cardio Bursts!

Ever go to the gym when you’re short on time and aren’t sure what to do to get the most out of your work out? I would definitely recommend doing a strength training with cardio bursts workout. It’s similar to a HIIT (Click to find more info on HIIT) workout, but more effective when you’re trying to tone up! I usually work out twice a day, getting my fasted cardio (look forward this week to find out more on this topic) in, in the morning and my strength workout in the afternoon after I’ve gotten some good energy and nutrition under my belt to fuel my muscles to do strength training.
During my strength workout, I typically burn 400-500 calories in an hour because I keep my heart rate up with cardio bursts. Keeping your heart rate up will keep your body warm and flexible, ready for strength exercises, burn more calories, and…kick your butt :)
**When strength training or doing any workout, I advise having a plan when going to the gym–>it makes you more efficient when using your time and you won’t have much down time standing around thinking about what to do**

Here are couple examples of my cardio bursts and strength training workouts. I love doing circuits because 1. They make time go faster 2. They provide variety and work all different muscles 3. It’s more exciting and not so boring! 4. If you’re short on time you can do a bunch of exercises in a short amount of time to hit all areas.

Below are some workouts you can print out or copy down for your next one to try. You’ll see below an Arms workout, Legs Workout, or both depending on your preference. I like focusing on one area each day to make sure that I work those muscles really good and then move on to a different area the next day allows that part of my body to rest.
You can fill in your own exercises with this basic outline! –>
A circuit of 5 exercises. Do 1 exercise: 3 sets of 10 repetitions, 1 cardio burst for a minute, next exercise. Repeat the circuit 2-3-4 times.

Armslrgsarms and legs

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IIFYM, Eat your ice-cream without all the guilt…on a diet?!

Screen Shot 2014-03-23 at 2.39.41 PMIIFYM is one of the best things that has ever happened to me this past year. IIFYM stands for “if it fits your macros.” Now you might be wondering what macros are, macros are the macronutrients in the foods you eat: carbohydrates, fats, and proteins. This has also been called “flexible dieting” if you’ve heard it elsewhere.

The macronutrients are the sources of energy that one must receive the most abundant of (not sugar and sodium). Carbohydrates and Fats are the main sources of energy and carbohydrates provide four calories per gram while fats provide nine calories per gram. Protein helps replenish muscles and helps with metabolic processes providing four calories per gram. With that being said, not all calories are equal because they come from different macronutrients and each macronutrient provides its own function and role in the body.

Some people might follow IIFYM and eat a whole ton of junk and processed food, but as a health enthusiast and someone who likes to eat clean I fit a lot of nutritious food in my macros, along with some sweets like ice cream and chocolate and peanut butter. Additionally I know my body functions differently than others; therefore I know bad/greasy foods hurt my mental clarity and body.

I love IIFYM because it’s not restrictive and works for my fitness and health goals while also allowing me to have my favorite things. I think all foods are okay in moderation as long as they’re taken in at the right time and amounts. Therefore, my coaching plans I will be creating will follow along with IIFYM.  My clients will have different macros because everyone’s composition is different and needs different amounts. (look forward to more info this week in a post)

Macronutrients are easy to track in the app “My Fitness Pal” and help you figure out what you need more or less of through out the day. Get a consultation in April and I can help you get started on the right track toward your own goals by making you a customized plan for an extremely great price….(I’m a college student who doesn’t like to spend a lot, and understand the pain of paying for expensive programs…so the prices are low because I want to help as many people as possible and know spending a lot of money on customized programs is common, but I promise you will be pleasantly surprised with your in-depth customized plan and results tailored for you…starting at $12)


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A cookie thats good for you?? you’ve gotta be kiddin’

I’ve finally discovered the perfect cheat treat. It’s not even really a cheat, its actually one of the best quality Screen Shot 2014-03-03 at 7.16.03 PMprotein bars out there. Quest Nutrition Bars! You can eat them straight as they are, warm them in the microwave, broil them in the oven, bake them, or add them to cereals, yogurts and anything you desire!

They have about 20 grams of protein, 1 gram of sugar, 20 grams of carbs, 10+ grams of fiber and under 200 calories. A couple of reasons that I really like these protein bars are they don’t have any odd flavor additives that upset my stomach, they are relatively large in comparison to most protein bars :) , they taste amazing, and have very few straight forward ingredients.

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I buy mine on and amazon and my local GNC when I’m out. They’re perfect for snacks, pre workout, post workout, breakfast and dessert. Iherb allows you to get $5 or $10 off your first order if you use the code “wow123″ or will provide you a code when you sign up as well. If you’re interested in buying single flavors you can do so on their website at  Use the code “onaquest” for free shipping.

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(click to see closer)

My favorite flavors so far are Chocolate Chip Cookie Dough, Cookies n’ Cream, Double Chocolate Chunk and White Chocolate Raspberry! They really do satisfy a sweet tooth and I never feel guilty eating them...unless I eat more than two a day because they’re not as cheap ;) I think I like these flavors the most because they have huge chocolate chips that taste amazing! Sometimes I put them in the microwave and put melty peanut butter on top as a dessert, its so good!

You guys should check them out and try them and I promise you won’t be disappointed. They’re better tasting than other protein bar out there.Screen Shot 2014-03-03 at 7.14.44 PM

**What’s to come?? I have extremely exciting news to share about a future addition for the blog and my life! I will be updating my about me shortly as well. I realized it’s a little behind from last year and haven’t had a chance to edit it! Articles on supplements, pre-workout ideas, recipes, workouts and also healthy tips coming your way this march to help that spring break bod!! stay tuned and stay motivated :)
Posts for motivation and spring break tips:
Spring Break Motivation Tips
3-2-1 workout!
Healthy ideas
More Motivation!




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Gain the Freshman Fifteen, or can I Eat Clean?

As I’ve begun my second semester at Indiana University, I’ve realized there are so many misconceptions of the health of students in college life. The “Freshman Fifteen” is quite a funny myth. From dining courts to vending machines to restaurants and convenient stores, there is certainly an easy way to eat clean and healthy. So how do I do it?



1. Salad Bars- I think my favorite thing about the food courts would have to be the easy access to unlimited amounts of salad and fresh ingredients available everyday. I love making salads at home, but sometimes it takes a lot of work to get all the ingredients prepared and ready for the week. Anyways, I get a salad at least once a day and they just weigh them and you’re ready to go!

2. Convenient stores- From oatmeal, to fresh fruit, trail mixes, yogurt, healthy choice meals, hard boiled eggs, protein bars and many healthy snacks, it’s easy to always have healthy treats on hand. my go to are the nut mixes and protein bars. Also my favorite snack is the “Pirates Booty White Cheddar Popcorn,” the only downfall is that it’s addicting and easy to eat in one sitting!!

3. Vending Machines- vending machines are located in some of the dorms and have access to trail mixes and water/vitamin waters which is nice when I’m on the go…except for they can get expensive!

Great Place For Salads on Campus "Malibu Grill"

Great Place For Salads on Campus “Malibu Grill”

4. Restaurants- It’s surprising how many restaurants have vegan and healthy options on campus. For a few months I was eating vegetarian and was always looking for good tasting meals that were meatless and it was quite simple to-do.

5. Guiltless Pleasure- For those days I have a sweet tooth, I go to the C-store and pick up yogurt covered raisins or dark chocolate. There is also a red mango near by, which I have started going to on the weekends to make a greek-froyo parfait for lunch or desert. They’re so good and I feel less guilty because the greek frozen yogurt has more protein than the other flavors, so I feel more satisfied and full!

6. Microwaves and Fridges in the dorm- It’s so nice having my own fridge in the dorm. I keep yogurt, fruit, IMG_6413hummus and veggies, frozen grilled chicken and ice for smoothies/protein shakes in there. I also lovehaving a microwave to make soups, popcorn, and sweet potatoes from the store!


I thought it would be difficult to manage time for working out in college, but I’ve found it very simple! At the beginning of the semester I would wake up e aryl to go on morning runs around campus at 8am, however, as time moved forward, my body was not able to get up that early anymore and I started to do afternoon workouts. Here are some other reasons why its difficult to gain the Freshman Fifteen:
-Walking to class takes up at least an hour a day for me, sometimes 2 depending on where my classes are! Thats an easy 3-4 mile walking distance right there! And don’t forget about going to friend’s dorms or going out at night to hang with friends.


average distance everyday!

-The gym: I’ve been fortunate to be part of the Fitness and Wellness LLC at Indiana University and my dorm has a gym on the first floor. Yes, I’m spoiled, but I’m very thankful for it because of the extremely cold winter we’ve been having.

-Campus Gym- I’ve only been here a few times because it’s always crowded, but the gym also offers free fitness classes for students to participate in!

So HOW do you GAIN the freshman fifteen? Eating junk thats conveniently located in all of the cafeterias, c-stores, going to the ice cream shops and drinking and ordering pizza at night, or just ordering out all the time. The other guilty pleasure I have on campus is called “Baked” a cookie place that delivers. We’ve only ordered it a few times because its a bit pricy, but oh so worth it :)

**AND guess what’s coming up in a couple months…Spring Break!! Look forward to More healthy tips and posts! Hopefully everyone is staying warm this winter, it’s been a cold one where I am!!


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o jolly, free giveaway!

I hope everyone is enjoying the wonderful holiday season! I would like to announce that I am opening up the free giveaway. I will be drawing the 5 winners on January 1st, I thought I was going to do it before Christmas, but I thought that this would be a good time because the free giveaway will include many healthy treats that can lead you toward maybe a new year’s resolution! Possibilities include: protein bars, trail mixes, snacks for on the go, protein mixes, nut butters, and more. good luck and happy holidays!!

So how do you enter the giveaway? All you have to do is post a comment here on what you’d be interested in receiving. I have a few ideas, but may change them up if I like the new ones better. Additional entries: post on Facebook about healthadvoation, tweet about healthadvocation, pin on pinterest about health advocation. Link each way in a comment to verify additional entries :) Screen Shot 2013-12-09 at 11.42.14 AM


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sweet & healthy holiday treats!

I’ve been so busy with tests and school, so I apologize for not posting consistently… but I will definitely put a few posts up before leaving for school again. Being home from school feels like such a holiday itself! A few of the favorite things I missed the most are being able to bake and always having fresh fruit around the house, OR being able to drive and get healthy fruit and veggies! 
Now that it’s almost time for the holiday, I get to start baking and fixing up yummy eats! I like to indulge on holidays with treats, but holidays always have tons of healthy options like veggie trays and fruit trays. I’ve decided to try out a couple new things ahead of time to see if I like them; like sweet potato quinoa stuffing and skinny pumpkin bars and they turned out great. A couple of my favorite snacks will be made too: chocolate covered strawberries and chocolate covered pretzels and oatmeal raisin cookies are always my go-to indulgences! 
Here are a couple of the recipes, I will post the skinny pumpkin bars tomorrow just incase you’re still in search for ideas!

Quinoa Sweet Potato Dried Cranberries StuffingScreen Shot 2013-11-25 at 4.21.55 PM

• 1/2 cup red quinoa
• 1/2 cup original quinoa (white)
• 3 medium sweet potatoes, peeled and diced
• 1/2 medium red onion, chopped
• 1 garlic clove, minced
• 1 tablespoon extra virgin olive oil
• 2 teaspoons of cumin
• 1/2 cup dried cranberries
• 1/4 cup pecans, toasted
• 3 tablespoons of parsley, chopped
• salt + pepper to taste


  1. In a medium saucepan, add 1 + 1/2 cups water,  quinoa [total 1 cup], season with salt and bring to a boil. Reduce heat, cover and simmer about 15 minutes, until all the  water is absorbed. Remove from heat and let cool.
  2. Preheat oven to 375 degrees.
  3. Cover baking sheet with foil, spray with non-stick, add sweet potatoes, onions and garlic. Drizzle with olive oil and season with salt and pepper, toss to coat. Roast for 20-25 minutes, until soft.
  4. Combine sweet potatoes and onions with cooked quinoa. Drizzle with olive oil [optional]. Stir in cumin, cranberries, toasted pecans and parsley.  Season with salt and pepper.

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Chocolate Covered Strawberries: Thanksgiving Day Style
-Strawberries (I get big packs from Costco)
-Chocolate Morsels, any flavor
-Party City has orange chocolate if you want to be really festive!
-Festive Sprinkles

1. Pour Chocolate morsels into a bowl along with a little drizzle of oil
(the oil is key to keep the chocolate from getting hard when dipping things into it)
2.Microwave for 30 second intervals until it has a smooth consistency when stirred
3. Dip strawberries into chocolate and sprinkle as you desire.
4. Put them in fridge until the chocolate hardens and enjoy!
**In December: look forward to FREE healthy giveaways! 
(my favorite healthy snacks). You will be able to enter this giveaway by commenting on my blog starting in december. The winner will be chosen on December 21st. Come back later to check it out!! Follow me on twitter @healthadvocatio to be notified quickly!
**Tomorrow - I will be posting a fitness post and a couple more holiday recipes :)


Filed under Nutrition