How to Prep for a Long Weekend

Prepping for a long summer weekend rarely involves finding time to fit in a workout, and we don’t blame you! Summer is a time to enjoy life more than usual. Whether its drinking and eating at a street festival, partying on boats or wining and dining  on a cool summer patio; there’s no reason to deny yourself what you deserve after 265 days of hibernation. At Sweaty Reviews we agree that summer is the time to enjoy yourself, but we’d like to look good doing it! That’s why we’re bringing to you our favorite summer tips and tricks for turning up the heat right before the long weekend.

Take a HIIT class

Well this is a no brainer. HIIT cardio is the fastest and most efficient way to burn calories and speed up metabolism by implementing intense periods of plyometric exercises and interval speed work. Substitute one barre or relaxation yoga workout for an extra HIIT class this week and get extra energized for the weekend.

Studio Recommendations: Torch @ Studio Three // Cycle @ Studio Three // Total Body @ Shred415 // Booty, Barbells & Burpees Bootcamp @ Kick@55 Fitness // Total Body @ CrossTown Fitness

Energize with a Power Yoga

Not all yoga is created equal. Power Yoga will help release tension in your muscles while simultaneously energizing your body, giving you the boost you’ll need to enjoy your exciting adventures for the weekend!

Studio Recommendations: Power Yoga @ Yoga Six // C2 @ CorePower Yoga (favorite teachers Mar M and Chelsea G) // Hi-Def and Advanced Hi-Def @ Studio Three (power yoga plus strength).

Eat clean before the weekend

Loading up on veggies, fruit and lean protein while limiting carbs and sodium is the fastest/healthiest way to rid your body of bloat and excess fat right before you need to slip into that bikini.

Take your workout outside the studio

Sometimes the monotony of exercise comes not from a boring old run, but following the same routine over and over. If group fitness has been your go to the last few months and your Saturday morning fitness class is just not in the cards this weekend, try to hit the lake front for at least a 30 minute run, bike, or swim. Include short interval bursts of 45 seconds pushing at your peak effort.

Schedule a morning class

We all know that commitment is half the battle! Schedule morning classes the day of and after a long weekend in preparation and recovery for the long weekend.

(photo at kick@55 fitness in river north)

Happy and Healthy Fourth of July from Sweaty Reviews! 🙂

5 Better Options for your Halloween Candy

Ever heard the saying ‘a taste from your lips goes right to your hips?’. For the most part I don’t buy into that, I like to indulge every now and then and it doesn’t always have to reflect on my waste line! The problem with Halloween is that we end up eating WAY too much candy. I know I end up eating all sorts of candy I don’t even like that much JUST BECAUSE it is in front of me, whether at a work Halloween party or at a friends Halloween pregame.

Here are 5 BETTER options for your Halloween candy. Save your indulgence for foods that are WORTH it! … Not on 2 bowls of Special K, 3 pieces of turkey bacon, a handful of popcorn, 5 peanut butter M&M’s and like 3 pieces of licorice…

1.  On November 3rd, My Fit Foods is offering a Free Small Meal to customers who bring in their leftover individually wrapped Halloween candy to any retail location so that it can be donated to the Boys & Girls Clubs of America (Locations here)
2. Check with your local dentist office, many offices are offering $1 a lb for candy. They then donate it to  local charities!
3. Donate your candy to the troops! (Link here)
4. Find a teacher friend of yours and donate it to their classrooms (be wary of candy with nuts!)
5. There are a ton of fun recipes you can make with Halloween candy, save it and use the candy on your Thanksgiving desserts or Christmas cookies! (I promise you will save lots of money, have an excuse to get creative, and get lost on Pinterest for hours). Here is a great site for some ideas.

Remember the next day is the beginning of November (the month of the turkey). Now THAT is a time to indulge!

Found this cool map of America’s favorite candy by state! What candy are you?

 

Happy Halloween!

Sweat, Review, Repeat – Lindsey

 

5 Best Pre- and Post- Workout Snacks

Fueling before and after your workout is just as, if not more important than what you actually do in the gym. In fact, the most common mistake people make when starting or following an exercise plan has nothing to do with their actual workout. Aside from eating clean, consuming lots of protein and being mindful of carbs and fat, the answer really lies in how well you’re going to treat your body before your workout, in order to stay energized, and after to restore and build muscle.

Pre Workout (consume 1-2 hours before your workout)

1. 1/4 cup of cottage cheese or greek yogurt topped with 1/2 cup of whole grain cereal (Fiber One and Kashi make excellent choices) and strawberries.
2. Protein shake with 1 scoop of natural whey, 1 cup of strawberries, 1/2 cup of soy or almond milk and 1/2 cup of water.
3. 1 medium apple or banana with 1 tablespoon of all natural peanut or almond butter (go for almond butter over peanut butter whenever possible).
4. 1 piece of protein bread (or whole grain) and 1-2 hard boiled eggs (I usually eat one full egg w/ yolk and one white).
5. 1/2 cup of oatmeal and handful of almonds. Can also do yogurt and almonds.

Post Workout (should be consumed as quickly as possible or within one hour of workout)

1. 1/3 cup of quinoa, 1 cup of cooked vegetables (2 cups raw) and 3-4 oz of chicken. This is a great way to re-fuel after a high intensity interval training (HIIT) session.
2. Omelette with 1-2 whole eggs and 3 egg whites, veggies (can choose any but i usually do spinach, peppers, onions and tomatoes) cooked on Pam and served with a piece of fruit.
3. 1 piece of whole grain toast topped with peanut butter and banana. Glass of milk and handful of whole grain salted pretzels… Yes, pretzels and peanut butter! This snack is great after a long-distance run to replenish electrolytes and salt.
4. Protein shake with 1 scoop of whey, 1 cup of fresh or frozen berries, 1 tablespoon of peanut butter and 1 cup of water.
5. 1 orange and 1 hard boiled egg (perfect snack after a low-intensity workout).

Rule of Thumb: Carbohydrates should be used appropriately for energy and protein to rebuild muscle. Expended calories vary in each workout so over-eating or under-eating can easily derail your efforts. Listen to your body and stay in-tune to what it’s telling you. If you’re running out of energy during a workout, increase your calories or carbs before hand. If you aren’t building the muscle you want, increase the amount of protein after your workout.

(photos: www.greatist.com, http://www.cdn.builtlean.com; written by: Erica K) 

Quick, Easy And Healthy Baked BBQ Chicken with Green Beans and Roasted Tomatoes

When making dinner I always consider three things: Is it healthy? Is it easy? Can I make it without a grill? Well, this recipe hits all three right on the head.

5 Fat Burning Tips That Work

Keeping a good diet and exercising regularly is essential in maintaining a healthy body weight, but what do you do if you want to jump start a diet, shed extra pounds in a short amount of time or just flat out recover after a week of poor eating? When it comes to diet and nutrition, lifestyle changes are key. No fad diet, starving streak or over-compulsive exercise plan will take the place of what it takes months to achieve. However, when you’re in a bind, it helps to know some fast and easy ways to maximize your efforts and burn fat faster.

1. Do Cardio In The Morning- A trick used by bodybuilders to shed extra weight around competitions, “fasted cardio” is a way to get your body to burn extra fat stores by maximizing on the low insulin levels that occur after you’ve been sleeping. By doing cardio first thing in the morning on an empty stomach, you’re essentially forcing it to break down fat and protein vs. the food you just ate. High intensity interval training for 15-20 minutes or low-to-moderate intensity steady-state cardio is recommended. However, this should not take the place of your daily workout.
2. Spice Up Your Life- Spice up your life and stay away from salt to keep your body burning more fat and flushing out waste. Spices like cayenne pepper, cinnamon, cumin, ginseng, ginger and even black pepper have the power to boost metabolism, aid in detox and even provide an amazing abundance of antioxidants your body needs to fight off the day. Not sure how to incorporate them? Try sprinkling cayenne and black pepper in your morning eggs and see if you don’t feel that morning rev 😉
3. Eat As Raw As Possible- Rather than spending hundreds of dollars and depleting your body’s energy stores with sugared up juice cleanses, eat foods that are clean and raw. It is a big misconception that your body needs a juice diet to rid itself from unwanted toxins. Eating raw food allows your system to naturally cleanse itself by breaking from processed foods. Examples of raw foods include; fruits, veggies, whole grains, untouched proteins, oats, nuts, herbs and spices.
4. Decrease The Amount of Carbohydrates– If you’re active, it is almost impossible to do a no-carb diet for very long. However, decreasing the amount of carbohydrates in your diet and even staying clear of them for a day or two, will help you reduce bloat from gluten and other allergens. If you must incorporate carbs, make sure they are whole grain and eaten with protein. Eating a carb and protein together allows your muscle to absorb the protein faster and keeps you full for longer.
5. Start Your Day With Lemon Water– This is one of those weight loss tips that is not a myth. Lemons are acidic, but once they’re metabolized they have an alkalizing effect which aids in detoxification. Drinking a warm cup of water with squeezed lemons is recommended in the morning to help start the digestive process. You should also stay hydrated throughout the day to keep your body in flush mode.

These tips are safe and effective to incorporate when trying to shed extra fat and maintain a healthy/fit lifestyle.

(Photo: WebMD.com, Article written by: Erica Kogan)

HI-VIBE Superfood Juicery

Who Are They? Hi-Vibe Superfood Juicery is a progressive juice company that offers cold pressed juices, cleanses and so much more! The urban style shop, located in River North, guarantees high quality products and ingredients for a unique juicing experience. Their quality guarantee comes from the ‘intimate selection of suppliers and produce,’ ensuring some of the best hand-picked ingredients aground with no middle man in the process.

What To Choose? From juice fast to juice cleanse to everyday juicing there is really a lot of controversy surrounding the topic of juicing posing a surreal question; is juicing really good for you? Just like anything else, moderation is key. That is why I asked Nick (Hi-Vibe owner) to help direct me in selecting a juice that fit with my lifestyle; high in protein, low in sugar! 

Mood Mylk~ This savory drink sips like a shake and is exceptionally high in protein (about 30 g). It is comprised of healthy fats (hemp hearts, thai coconut, chia seeds, maca) and superfoods (maca, lucuma, mucuna, mesquite, hemp, spirulina, chlorella, ashwaganda), and is perfect for refueling your body after a workout. The drink was absolutely delicious and filling, keeping me satisfied for about 2 hours after my workout. Pricing: $12.00

G8~  The other drink Nick recommended was a low-sugar/low-carb mix of; kale, cucumber, celery, zucchini, fennel, cilantro, parsley and swiss chard (how about them greens!). The juice helps neutralize your body’s pH level and is a perfect ‘after coffee’ balance to start the day. The drink is roughly 100 calories and nutrient packed. Taste is a bit tangy, but refreshing. Pricing: $11.00  

Extras: The Hi-Vibe cafe is one of few juices shops in the area that sells cold pressed juices, cleanses, acai and pitaya bowls, superfood smoothies and Bulletproof coffee. Juice cleanses can be picked up or delivered with a $60 minimum. Samples of juices are available upon request. The staff are some of the friendliest people around and you’re likely to run into the owner on most days.

Would I recommend? I would absolutely recommend working in a nutrient dense juice or protein packed smoothie after any workout on a daily basis. My only issue with Hi-Vibe is that the pricing can get a little steep. However, the quality of the products and the customer service of the team is nothing but excellent (you get what you pay for!). On that note, I can honestly say that Hi-Vibe is more of what this city needs.

Sweaty Reviews Raffle:

We are raffling a $20 gift card (valid for any juice or item) away on our Sweaty Reviews Instagram (@sweatyreviews). To enter raffle, FOLLOW our page and LIKE the most recent photo of Hi-Vibe Superfood Juicery! 🙂

(Photo: Mood Mylk on Left; G8 on Right, Reviewer: Erica K)

Contact Info: 160 W Kinzie St. Chicago, IL 60654, (P) 312-7724-8423

My Produce Box @ Door to Door Organics

Who Are They? Door to Door Organics is an online grocery service that delivers Farmers Market Produce right to your doorstep. They work with local farmers and vendors to offer the highest quality and freshest food and produce right to your door. All of their products are USDA Certified Organic and sourced locally whenever possible.

How It Works: The service allows you to customize a Seasonal Produce Box arriving weekly or bi-weekly with an option to substitute 5 of the items. Size of boxes ranges from Bitty (single person cook) to Large (satisfies the needs of any family). Once you choose a box plan, you are able to select a delivery date for the following week. In addition to receiving a customized box, you are able to shop the online grocery store which has all your major essentials (produce, meats, cheeses, deli, bakery items, dry/frozen goods). You are even welcome to customize a meal plan with the various recipes housed in the Door to Door Kitchen. Once you have chosen a recipe you like, you can view the ingredients and select accordingly. Favorite items can be placed in your re-stock box, which makes shopping convenient.

Grocery boxes are sent out and delivered the same day. I asked mine to be delivered to my doorman, who unfortunately was not able to refrigerate the contents until I got home. However, my box was kept cool with special packing techniques and ice packs. Requests can be made for specific delivery times/instructions. Delivery is FREE and there is a quality guarantee on each item.

My Produce Box: 

Organic Pink Lady Apples- These are my favorite kind of apples. Although apples are high in sugar, they keep you full and serve as a great snack or glorified dessert.

Organic Carrots 1lb- Carrots are the perfect snack when ravenous and wanting to make poor choices. With the little amount of sugar, they satisfy my cravings and serve as a nutritional alternative to other snacks. I love dipping mine in hummus.

Organic Sweet Yellow Onion- My favorite smell in the world is onions sauteing on a pan. I love to chop yellow onions and add them to any dish I’m cooking for dinner.

Organic Roma Tomato- Tomatoes are extremely nutritious and high in antioxidants. They also taste delicious and add flavor to almost anything you eat (I love to throw mine on top of lettuce for a salad or in an omelette for an added flavor kick).

Organic Zucchini Squash- I love to eat zucchini plain or grilled as a snack (also great when dipped w/ hummus).

Organic Avocado- I am in love with avocados for many reasons. Aside from being delicious, avocados aid in weight loss, as they are the necessary type of fat your body needs for fullness and satiety. Fat also helps burn more fat.

Organic Sweet Potatoes- Sweet potatoes have many wonderful nutrients, but most of all they are high in fiber. I like to pair a small sweet potato with any protein for a well balanced meal that’s easy on digestion.

Organic Green Bell Pepper- Goes well on the pan with those onions and in any omelette or egg dish.

Organic Celery: Great for snacking.

I also added Justin’s Organic Peanut Butter because I cannot go without my protein. Peanut butter is a great pre-workout snack when paired with an apple or celery. Also, who doesn’t appreciate a perfectly portioned package 🙂

Why I chose to try it: Proper diet and nutrition is without a doubt as important (if not more) than exercise for achieving weight loss and a healthy lifestyle. Even working out 7 days a week will fail you if you do not have the proper diet. However, in an age where almost everyone is staying fit, there couldn’t be more conflicting advice about meal plans, diets and the nutritional value of food.

One concept that will never fail is eating clean. Eating clean refers to eating foods that are whole and not tampered (i.e., grains, meats, vegetables, fruits, good fats). The benefits of eating clean extend further than weight loss and are even argued to be more important in shaping bodies than actual exercise or genetics. Finding the right balance between food and exercise has always been high on my priority list. As a working and busy individual, I sometimes find it hard to eat right, especially when convenience is compromised. The service at Door to Door Organics truly makes it easy and affordable to get a weeks worth of essentials to your door. It also takes the leg work out of carrying all those groceries.

Would I continue to use it? Yes, but sparingly as I am able to make it to the grocery store/market most days of the week and sometimes enjoy picking my own produce.

YOGA SCULPT W/ JEREMY @ COREPOWER YOGA STREETERVILLE

Studio: CorePower Yoga – Streeterville

Class: Yoga Sculpt (75 mins)

Address: 277 E Ontario St.

SweatyReviews Fitness Level: Intermediate to Beastmode

Instructor: Jeremy

Reviewer: Lindsey

 

 Class Review: I have taken many yoga sculpt’s in the past, but it is always refreshing to get a new teachers take on the class. Jeremy’s class was more yoga based then other sculpt classes I have taken in the past which I appreciated (Some sculpt classes can turn into more of a boot camp). We started off with slower movements and then gradually worked in the weights and cardio portions. The flow of the class was easy to understand and the weights movements really maxed out my muscles.

I genuinely enjoyed the entire 75 minutes of the class; the heat wasn’t uncomfortably high and rest breaks were perfectly timed.

I walked out of class feeling rejuvenated and exhausted (my favorite combination).

Instructor Review: 60 mins vs. 75 mins actually makes a huge difference in a sculpt class. Jeremy made me feel very comfortable the entire time and was very aware of the room temperature and the overall endurance of group to keep moving or take a short pause. It didn’t feel like one of those classes that ‘never ends’. I loved his energy and the flow of the class; it was a great start to my Sunday!

Would I recommend? Yes

Extras: I would recommend bringing a towel and 1 or 2 water bottles (trust me, you will thank me!)

Rock’n’Roll Fitness Expo

I have been involved in several races, but nothing like the Rock’n’Roll Marathon Series. With over 20,000 runners this event is almost as big at the Chicago Marathon.  This year’s expo was held at McCormick Place. Everyone from Sports Authority to Dunkin Donuts had a station  selling goods, promoting products and handing out freebies. Many companies had products discounted for runners and you could even meet Meb Keflezighi (former Boston/New York City marathon winner).

I owe a huge Thank You to Door to Door Organics for sponsoring my race entry and allowing us to raffle another to our readers. Door to Door Organics is a Colorado based company that delivers Farmers Market produce to your door. They work with local farmers and vendors to deliver the highest quality certified organic produce and products to your door with an exceptional customer guarantee policy.

When I stopped by the Door to Door Organics booth at the expo, I was amazed at how many products this company offers. Not only do they sell produce, but they offer many high-quality dry and frozen goods. You can also browse and shop their many healthy recipes. I am looking forward to receiving my first Door to Door Organics produce box next week. In the meantime, you can use promo code SWEATYREVEWS to get $10 off your purchase.

Photo collage taken with Door to Door Organics and Sweaty Reviews contestant winner, Saul Passman. Saul was too fast for us to snap a photo at the end of the race 😉

Healthy Travel Tips

Eating healthy and exercising is never convenient when traveling. Aside from being woken up at an ungodly hour, wondering if 4 am is too early to scramble some eggs, you’re left to make conflicting choices about health, fun and your overall state of being. Unless you’re in the middle of Arkansas, most airport terminals offer healthier options. Fruit is almost everywhere and even McDonalds let’s your order a pretty healthy breakfast. However, many airport/on-the-go options are still loaded with added sugar, sodium and calories. Below are some of the foods and tips I’ve come to rely upon when traveling.

Healthy Options:

• Oatmeal—Whether it’s McDonalds or Starbucks. Order it plain and with water instead of cream. Skip the fruit and add nuts instead. This will balance your carb/protein ratio, keeping you full and satisfied for longer.
• Breakfast Sandwich—Both Dunkin’ Donuts and McDonalds offer decent options for around 300 calories. I personally love the Veggie Flatbread from Dunkin’ Donuts. It’s made with real veggies, has 16 g of protein, 3 g. of fiber and is only 280 calories. My only issue is the sodium.
• Smoothies— Always order your smoothie with water instead of juice (trust me it will taste just as good!), pick flavors that are berry based (most other fruits are extremely high in sugar) and be sure to add protein (you get very little benefit from the fruit alone and are likely to be hungry soon after).
• Salad—This is an obvious healthy choice, but not all salad options are great. I personally love the salad bar at B-Smooth in the AA terminal. The Southwest salad w/ grilled chicken at McDonalds is great too– just pick around the crunchies 😉

Additional Tips:

• Aside from avoiding the obvious; Sbarro, Panda Express, Cinnabon, stay away from pre-packaged sandwiches, they are loaded with mayo and cheese. You’re also not doing anything for yourself by eating something on a bagel.
• Convenient store snacks are tricky and can get expensive. That’s why I try to pre-pack snacks like certain fruit, veggies sticks or nuts. You can even bring a turkey sandwich on whole wheat/high fiber bread.
• Make sure to drink LOTS of water. Planes make you more dehydrated because of the limited air circulation, tricking you into thinking you’re really hungry.
• Pick apples over bananas at the quick stop (they have more fiber and less sugar). You can also pack individualized peanut butter packets, making it a balanced snack.
• If you can’t get to the gym that day, make sure to track your steps on your Fitbit or iPhone 6. The health app is amazingly accurate, and I’m almost always amazed at how much walking I do on a day of travel.

Safe travels and Happy Fourth everyone! 🙂

Written By: Erica K

(photo: salad from b-smooth)