Healthy Girl! Fridays: What cardio exercise burns the most calories?

Today's Workout: 4 miles (planned)/Supreme 90-Tabata Inferno

Heyyyy Brickhouses!!

TGIF!!! Soooo glad it's Fridayyyyy!! This week was so interesting! I ran 15 miles (11 at press time) in all!! Real talk, that is probably the most I have run consistently in my entire life!! I'm feeling good ya'll :)

Yesterday was my rest day for running, but NOT for Supreme 90. I just flat out didn't wake up at 5:15 as I have scheduled to do it! So this morning I have Tabata Inferno which I am not exactly looking forward to! Tabata feels good at first, once you hear "It's only 20 seconds on 10 seconds off" you get excited! But at the end your muscles are SCREAMING!!! Remember when Coach Christian did a Tabata workout with me? Check it out here.

I plan on doing a vlog recap of this week's workouts and lessons learned sometime this weekend! I got a lot of positive feedback which encouraged me to do another one! If you want to make sure you don't miss it, make sure to subscribe to my YT channel here. 

Healthy Girl! Speaks

Q.   I have been working out on my treadmill at home for 45 mins a day and I’m noticing that I am not burning the amount of calories that I would normally burn on the elliptical...I avg. like 200 cals on the treadmill and about double that on an elliptical for the same time period. How can I maximize my workout efforts for the best results with my home gym? I have free weights and a weight machine but nothing beats an elliptical work out I use to get going to a gym. Should I just buy an elliptical? HELP!

-Chya  

A.   Hey Chya!
Yours is a simple fix! The treadmill (with out any incline) is only working in one direction, where as the elliptical is working in multiple directions, hence the larger burn.

For similar results on the treadmill and the elliptical, push up the incline to about a 5 when you're working on the treadmill. You'll burn about the same amount of calories while getting an intense workout (your legs are definitely gonna feel it, trust me!) I hope that helps!

-Kyla

www.healthy-girl.tumblr.com

That's my sister! Straight to the point with TONS of substance!! Make sure you check out her blog for more fitness tips, she gives them daily! If you have a question for 'Healthy Girl! Speaks' submit a question to her blog with LGI Fitness written someplace, leave a comment on the LGI Fit Facebook wall, or email me at lgifitnessbykef@gmail.com.

Have a fabulous weekend Brickhouses!!!

PS. The new website is almost done!! It should be launched Monday! SO EXCITED!!!!!

Healthy Girl! Fridays: Three square meals? Yes or No?!

Heyyy Brickhouses!!

TGIF and Happy New Year's Eve-Eve!! New beginnings happen each morning but there is just something about the New Year!!

Sunday I start Supreme 90 Day and my training for my first half marathon in April! So psyched!!

My sister Kyla of Healthy Girl! has been on a hiatus due to finals (She got a 3.77!!!) and getting a chance to relax with her BF Bri-guy and his family for winter break! She is back now and is answering your questions!

HEALTHY GIRL! FRIDAY

Q: I have heard so many conflicting thing, is it better to have 3 square meals a day or more frequent small meals like five a day?

A: According to Bodybuilding.com under the Meal Frequency tab eating smaller, more frequent meals is best! One of the most important and simplest things you can do to lose fat easily is to eat smaller, more frequent meals.

 Here's why:

• This means eating six or seven small meals a day instead of the usual three big ones.

• Each time you eat, you stimulate your metabolism, which burns more calories.

• Eating this way also allows your body to make more efficient use of the nutrients you are putting in rather than trying to deal with a whole bunch of nutrients all at once.

•  The process of digestion actually burns calories with protein (the building block of muscles - found in foods such as meat, eggs, soy, beans, dairy, etc.) requiring the greatest amount of energy to digest.

• By eating smaller, more frequent meals, your body will become a fat-burning machine!

I hope this helps!!

-Kyla

http://www.healthy-girl.tumblr.com/

OMG How cute are they?! (Kyla and Bri-guy)

 Thanks Kyla!  Make sure you check out her blog for more fitness tips, she gives them daily! If you have a question for 'Healthy Girl! Friday's submit a question to her blog with LGI Fit written someplace, leave a comment on the LGI Fitness Facebook wall, or email me at lgifitnessbykef@gmail.com.

Have a fit-abulous New Year's weekend!!

This post is part of a Fitness Friday Blog Hop at http://www.jillconyers.com/ Click the picture above to read more posts from some amazing fitness bloggers!!

Healthy Girl! Fridays: Happy Holidays!!

Source

Heyyyy Brickhouses!!

TGIF!! And happy pre-Christmas Eve!!Two days till Christmas! Wooohoo!!
Wanna know what got me just a tad bit more into the Christmas spirit? Two things...

#1 Standing in the long procrastination last-minute shopper line at Best Buy with Jam and Mia..

Jam and Mia

The rushed and panicked look of shoppers makes me chuckle! Jam and I took Mia WITH us to pick up her presents (except for Buzz Lightyear, which she's been asking for since we got Toy Story 3 on DVD in July). She knows about the concept of Santa but also knows that "Ma-Daddy"( her name for us when we are all together LOL) are in charge of the WHOLE Christmas operation!

#2 Trader Joe's Eggnog Almonds!!

OH-EM-GEEE!! Yess Joe! Yesss!!

Instant merriness, jolliness and good cheer! NO. JOKE. I love chomping on legumes (peanuts, almonds, cashews, trail mix etc) for healthy snacking purposes but add my favorite seasonal beverage and it takes it to a whole nother' level!! Kudos to Trader Joe's for being visionaries and Kat for being an impulse shopper!!

Tonight after work and choir practice, I will be wrapping gifts! My mommy (never graduated to Mom or Ma) sent a package with me and Mia's presents as well so that filled me with an extra dosage of good cheer!

I know the title says "Healthy Girl Fridays" but I am giving Kyla, who got a 3.77 GPA this semester by the way, another break! In the New Year you can expect consistent Q&A from our resident pre-Med/Exercise Science major! Here is some tumblr gold I found on her blog which if you have never visited, can check out here.

Kyla, her BF Bri-Guy and their penguin child wish you a Merry Christmas!

Are you in the holiday spirit yet? If you aren't what activities/experiences help with that?

-KEF
xoxo

P.S. The almonds I mentioned above are 230 calories for 1/4 cup. Enjoy at your own risk!

My blog is a part of a Fitness Friday blog hop! Click above to check out other awesome fitness bloggers!!

Healthy Girl! Fridays: Plateau!

Hey Brickhouses!!

 

 TGIF!! This week has been very interesting! Even though I had someone watching Mia the entire week after her surgery, guilt set in and I either came home early or didn't go to work at all. *sigh* My paycheck will suffer because of it but my Mia needed TLC that only mama can give!

 

This weekend I am going to be hanging out with Tiffany of Positiffitea and her buddies at The Ascent  for a vendor trade party and some rock climbing! I have hit a rock climbing wall a time or two in my day...

  So I am pretty excited!! Its always great to see how far I have come in terms of of overall strength  especially upper body! Speaking of Tiff, please don't forget to enter the GIVEAWAY that ends today at 5pm (CST). All you have to do is LIKE both LGI Fit by KEF and Positiffitea on Facebook! Simple so get to it and WIN some amazing holistic tea!!

I am giving Healthy Girl! One more week to recoup from finals so today's post is more like "The Best of.."

 ninetydaysjustdoit asked: Your arms are AMAZING! just thought you should know!! ps. did you ever hit a plateau in your weight loss? Since eating clean, I've lost 10 lbs, but I really want to get in the 130s. I'm feeling frustrated b/c the scales not budging. Hasn't been easy to keep full commitment during finals. I've been told if your body adapts you need to increase protein/weight lifting. Going to try to incorporate some bodyrock workouts over winter break/kickboxing at home. any advice is appreciated!

 

Thank you!! Working at a gym, and having to put weights up for hours has really helped my arms!!
As far as breaking a plateau, you’ve definitely got to amp up your workouts. When I hit a plateau, I started doing High Intensity Interval Training (HIIT) and after a week or so I broke my 3 month long plateau. 
 I’m not sure about increasing protein, because to be honest, I haven’t been taking/using any extra protein at all (mainly because I’m allergic to most protein powders). 
You’re spot on with adding BodyRock workouts!! The intensity and variability of the workouts will make sure that your body never gets used to your workout, and the resistance training will help build muscle, which will definitely make your body burn off fat more effectively.
You pretty much seem like you’ve got it all figured out! Just make sure you’re eating enough, or you could get stuck in a plateau again.
I hope this helped!

- Healthy Girl!
www.healthy-girl.tumblr.com

Tumblr especially Healthy Girl!'s tumblr has some of the best visual inspiration and motivation so here you go! Have an awesome weekend!! 

Have a fit-abulous weekend!!

-KEF
xoxo 

Healthy Girl! Fridays

Hey Brickhouses!!!

TGIF!!! The end of the week...YES!! Shout out to all of my students who are taking finals and preparing for winter break. I am envious of the post-finals experience most of you will have (rest, relaxation, sleep etc.), because in my adult life that only happens if you have vacation time left-- and I don't. (insert sad face)

Today is Friday and for the very reasons stated above, Healthy Girl! will not be answering a question from readers of this blog, as she is not having any type of human communication during finals week. Totally understandable! The great thing about this situation is that Healthy Girl! has over 1500+ followers and has answered questions almost daily for the last year. On her blog she has thousands of Q & A to choose from that are relevant to anyone's experience. SCORE!!

HEALTHY GIRL! SPEAKS

New Kettleball!

Anonymous asked: what do you do to get your stomach so flat? What is your daily exercise regime? You look amazing!!!

I kill in my ab workouts to get my stomach the way it is, but I definitely had to lose some fat first! I do at least two 1 minute planks as the bare minimum daily, but as far as ab workouts, I do a combination of Ab Ripper X, Decline bench sit ups (the ones at my gym are a bit different, but I do them on the top notch), Captains Chair (straight leg, and bent), and alot of stability ball crunches!
As far as a daily regime, I like to mix it up, but the workouts at BodyBuilding.com are really helpful!
Thanks for the question, I hope my response was helpful!!
  

gottawork asked: Hi Kyla! My name's Maya and I'm from Singapore and I've been reading your blog really consistently. It's great for reference :) I've been trying my best to eat clean, I started just about 4 days ago. I'm finding it really difficult to stay motivated though. I find myself getting realllly frustrated really quickly. How do I overcome this?

Hey Maya!
Thanks for reading, and congrats on eating clean!! If you went into clean eating feet first, it may be really easy to get frustrated and need motivation early on. It may be easier to make 1 or 2 or your meals clean to beging with, and then slowly make the transition to full clean eating in a few days or weeks or so. As far as staying motivated, as corny as it sounds, motivational pictures help me alot.  I happen to love this Spin on the traditional Rosie the Riveter Poster: 

Hopefully those tips help!! If not, feel free to tell me and I can figure out something that works better for you!

GUNSHOW!!!

-Healthy Girl!
www.healthy-girl.tumblr.com

 I love Kyla's blog!! I am such a fan whether she is my sister or not! Here are some of my favorite sources of visual inspiration she has found!! 

 #INSPIRATION #MOTIVATION

Have a fit-abulous weekend!!

-KEF

xoxo

Healthy Girl! Fridays: Diet Foods Yay or Nay?

"If it seems too good to be true, it probably is..." -Author Unknown

Morning Brickhouses!!!

TGIF!!! I am sooo ready for the weekend!! This week was rough and I am looking forward to new beginnings in the new week and a Word at church this weekend! I have a nice Saturday night planned with Muffin [My Favorite Negro] baking some healthy holiday goodies that I will be posting Monday!

Healthy Girl Speaks!

Q: What are some foods that I should avoid that are marketed as good for me? - Tonika [#operationSpanxFree]

A: First of all love the operation name! haha!

The #1 type of food or foods I would stay away from is anything labeled "diet". Let's use diet sodas as an example.You'd think that they would be better for you, but in reality, those products are 10 times worse than normal sodas [food] would be.

Whenever you get ready to eat, your body prepares itself to receive calories.

Calories that are then converted into energy for cellular metabolism (currently study for a biology exam).

Anywho, when you drink a diet soda [diet products], your body expects to take in calories, but it doesn't.

Long story short this triggers your body to go into "starvation mode" which makes your body hold onto fat.

In addition to that, the products they use in diet sodas [products] are not compounds that are naturally occurring. Specifically when you're drinking diet soda, pardon my language, you're basically ingesting a chemical s**t storm.

Hope this helps!

-Kyla

www.healthy-girl.tumblr.com

That's my sister! Straight to the point with TONS of substance!! Make sure you check out her blog for more fitness tips, she gives them daily! If you have a question for 'Healthy Girl! Speaks' submit a question to her blog with LGI Fitness written someplace, leave a comment on the LGI Fitness Facebook wall, or email me at lgifitnessbykef@gmail.com.

Have a fit-abulous weekend!!

-KEF

xoxo

#operationbrickhouse

#TGIF

#getsome

#HealthyGirlFridays

Healthy Girl! Fridays: END OF R30 Challenge!!!

Morning Brickhouses! TGIF!!!

It is Friday which means my sister Kyla from Healthy Girl! will be answer your questions about health and fitness every Friday in 'Healthy Girl! Speaks'. If you didn't see it before, she has an amazing story and journey and is currently pursuing her degree in Exercise Science!

Before we get started with the first Healthy Girl! Friday I would like to declare:

RIPPED IN 30 IS OVERRRRRRRR!!! 

My last workout for Week 4 happened this morning! It was a bittersweet experience! I have learned so much and my body is capable of doing so much more then would have ever imagined!  The credits played after the very LAST cool down and I realized Vashera's name is actually Basheera Ahmad and she is a world- renowned celebrity fitness trainer, aerobics instructor, fitness model, life coach and so much more!

My girl Bee!!!

I immediately added her as a friend on Facebook, followed her on twitter, went to her website, signed up for her daily emails, and found her current address and cell number...LOL  Chick is BAD!! I want to be just like her when I am done with my journey, hopefully one day I can either meet her and be trained by her, or interview her!! Ahh I love that chick she is MOTIVATION!!!

CONGRATULATIONS to ALL of the women who joined in on the R30 Challenge! If you aren't quite finished please STICK WITH IT!! Need some encouragement? Click here this message is for YOU!!! I will be posting my BEFORE and AFTER'S next week sometime. I don't know where my pre-R30 measurements are though, hopefully the pictures will speak for themselves!!

Healthy Girl! Speaks

Q. I don't have access to a gym, or have extra money to shell out on DVD's. What can I do to get and stay in shape? PS. I hate running!

      -Keyshae

A: No Gym, No Problem!! If you have the internet, you have a wealth of free fitness knowledge at your fingertips.

If you go to Hulu.com and go to the Health and Wellness Section, they have free workouts, from the ENVY Girls Workouts (which I love!), to Yoga, Dance, Pilates, and Strength Training from Giam. They even have workouts from Jillian Michaels, Denise Austin, and even The Situation's workouts (from Jersey Shore).

You could also go to Youtube and check out the POP Pilates workouts, which are short, sweet and will kick your butt. But for some seriously helpful/ insane workouts, look no further than my absolute favorite site BodyRock.TV, these workouts will give you the absolute best results. But don't let Zuzanna's body deter you, all she does is train!

The most important thing you can do with any program is stick with it, because the end result will be worth the hard work!

-Kyla

http://healthy-girl.tumblr.com/

Thanks for dropping by Kyla! Make sure you check out her blog for more fitness tips, she gives them daily! If you have a question for 'Healthy Girl! Speaks' submit a question to her blog with LGI Fitness written someplace or email me at lgifitnessbykef@gmail.com.

Have a fit-abulous weekend!!

-KEF

xoxo

P.S. Holly [#operationByeByeBelly] and I are doing the Nashville Mayor's Challenge 5k on Sunday! Neither of us have trained like we should so pray for us! Full recap and pics to come!! LET'S GET IT!!!