December 11, 2014

Exercises to Try Coming Back from a Break

December 11, 2014/ Alexandra Evjen

This post is sponsored by Mountainside Fitness.

If you missed a week or two from the gym it can be a bit challenging to get back into the swing of things. I always feel a bit emotionally and physically discouraged, so I try to tackle exercises that will give me a good workout, but also aren't huge mountains to climb. I also will start my week back at the gym by working out my legs mostly because that's the strongest area of my body, and the area I feel most confident with.

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WARM UP - Walk at a steep incline for 10 minutes on a treadmill. I usually set my speed to 4.0 and I set the incline to 8%. After five minutes you'll start feeling it. 10 minutes on a rowing machine is also a great way to get your heart pumping.

PLANKING - Every single time I go to the gym I spend time doing planks (center and left and right side planks). Try it. Spend 60 seconds in a center plank position, and then switch to your right side (hold for 30 seconds) and then your left side (hold for 30 seconds).

PUSH-UPS - Every workout I do push-ups. It's something that I have been committed to because they are the hardest exercise for me, and I never want to get back to a place where I can barely do 10 push ups. When I first started working out (this past May), 10 push-ups was my goal. Now 30 push-ups balanced on Bosu Ball is my goal. It works your core while working out your arms.

WALKING LUNGES - Lunges are one of my favorite exercises because I don't always feel the burn right away. The first set (20 walking lunges (10 for each leg)) always feels empowering and great. The second set is where the burn starts to kick in for me, but you're already committed. Make sure to rest in between sets for up to 30 seconds, and if you have it in you, go for three sets. You can also add weight with your lunges. I like to use sandbags, but dumbbells get the job done too.

ELEVATED HIP RAISES - I don't have much a of a butt, but I'm really trying to get one - or at least make what I have not jiggle. These elevated hip raises are awesome. You can even use a chair or a couch to do them. I do 3 sets of 15 hip raises.

ONE-LEGGED RESISTANCE BAND KICK-BACKS - I save these babies until the end because they are HAAARD. Three sets of ten on each side and you'll be burnin'.

After all of that I'll usually go back and do some more cardio, but I always make sure to get strength training in every workout.

Photos by Sarah Gray Portraits.

December 09, 2014

Wear Your Gym Clothes All Day and Look Stylish

December 09, 2014/ Alexandra Evjen

This post is sponsored by Mountainside Fitness.

Let's be honest...Sometimes what can keep us from the gym is simply the fact that we have errands to run before and after our workout, and we don't want to look a hot mess. I totally get it, and getting sweaty and stinky can definitely be an inconvenience, especially when you're in a time crunch. So, I thought I'd share with you how I wear my gym leggings and sports bra while running around before the gym. To help, I've included before and after photos. After this post you won't have an excuse not to hit the gym!

When I wear my gym leggings I also choose boots and a tunic top to wear along with them. You could also choose a long sweater as well, and look fall ready in a snap. I don't wear too much makeup because I don't like to workout with a ton of product on my face. So, I simply wear tinted moisturizer, concealer, blush, eye primer, mascara and lipstick. You are set for the day and in style.

When I get to the gym all i have to do is change my shoes and my top.

After my workout I'm all sweaty, but I don't always have time to take a shower and do my hair. This might sound really gross to you, but I blow dry the sweat out of my hair. It acts as natural sea salt spray and gives me a ton of volume. I just go back through with dry shampoo to make sure I'm not too stinky. If you carry face wipes with you, just go ahead and wipe your face, armpits and chest with them and then apply some body spray and deodorant. Then apply your 2 minute face like I mentioned above.

Lastly, put your other top and shoes back on, and you're set to go run more errands or even meet friends for dinner.

Photos by Sarah Gray Portraits.

November 25, 2014

Preparing to Stay in Shape Over the Holidays

November 25, 2014/ Alexandra Evjen

Over the summer I turned 30, and I started my own 30 Thriving Challenge because I had always talked about getting in shape, but I never did anything about it. I wasn't fat, but I wasn't strong. I knew I couldn't run a mile without feeling winded. I knew I couldn't lift much more than 30 pounds without struggling. I knew something had to change. I partnered with Mountainside Fitness to help me change my lifestyle, and I'm partnering with them again to help me maintain it over the busiest season full of distractions and temptations to over-indulge. Here is how I am preparing for the next 37 days to make sure I don't back slide.

1| Scheduling my workouts until the end of the year - I use Google Calendar for everything. I would never know what day it is without it. I have scheduled three workouts a week for the rest of the year, and put a reminder right when I need to wake up that day to go to the gym. Doing this will prevent me from filling up my calendar and not leaving room for fitness.

2| New workout gear - I am gifting myself new workout gear for Christmas. I only have two pairs of pants, and with the cooler weather here I don't want to bring out my shorts. Getting more pants and some long-sleeve tops will keep me from the excuse that my clothes are dirty and I can't go to the gym.

3| Paying for Childcare - I am paying $15 a month for the rest of the year for childcare with Mountainside Fitness. I couldn't workout without it. Sure, I could workout in the evenings when my husband is home, but then I would miss out on family time. This way Elle gets to play with other kids, and I get some alone time without any anxiety.

4| Meal planning - I am the WORST at this. I need to start meal planning weekly to avoid eating a lot of pasta and takeout over the next couple of weeks. I am proclaiming to you that I will be using my crockpot like no one has ever seen. Soups, chicken, tacos...It's all happening until the new year. I'll be sure to share recipes along the way as well.

5| Hanging out with friends at the gym - If you're my good friend and you're reading this I have news for you. We're ditching Starbucks and hitting the gym to hangout. Sound good? Okay, okay...maybe not always the gym, but we're doing something active like going to the park or going on a walk at the very least. The weather it too beautiful in Arizona not to enjoy it, and the brownies that people offer me are too yummy not to try. Get what I'm saying?

Photos by Amy Frances Photography

August 29, 2014

How to Make Protein Powder Taste Good

August 29, 2014/ Alexandra Evjen

I do not like the taste of protein powder, but it's a necessary evil. I've noticed that even though I've been more conscientious about what I eat and adding more protein into my diet it's still not enough. I realized I needed to start using a protein supplement in a shake or smoothie, but that means getting out the blender and having to clean it afterwards. Yuck! Or I could always go to Jamba Juice, but that's an expensive habit...

Trimr bottles to the rescue! I had no idea "shaker" bottles existed. This bottle is beautiful! You can use it for water and juices, but if you are wanting to put protein powder in your drink it has an agitator mechanism that stirs everything up and doesn't leave clumps behind. But here's the deal, even though I have the perfect bottle to make drinking protein shakes less messy and more convenient the yucky taste of the powder remains.

AVE Styles intern, Alyssa Hodson, and I did some recipe creating and taste testing. It wasn't pretty and there were some gross combos along the way, but we have figured out two main ingredients you can add to your protein shake to make it taste great:

Peanut butter and vanilla extract! See recipe below:

Alex & Alyssa's Protein Shake: Yields 1 serving

1 serving of chocolate protein powder

1/2 t vanilla extract

1 T of peanut butter

2 c almond milk (or regular milk - more protein!)

Shake/mix all together and enjoy!

August 05, 2014

30 Thriving Challenge Completed

August 05, 2014/ Alexandra Evjen

Three months ago I decided I was tired of just talking about getting into shape. Turning 30 was a big wake up call that I had lived a good 20 years out of shape and eating things that were easy rather than good for me. I asked Mountainside Fitness to help me with my challenge, and they gladly gave me a three month trial and a couple sessions with a trainer so that I can learn my way around the gym.

Three months later I still weigh the same 124 pounds, but my BMI has gone from 22% to 20%. I'm toned and fit. I also look forward to the gym every week and miss it when I'm not able to go as often as I would like. Who would have thought I would become a gym rat three months later.

The biggest excuse I used for not going to the gym was not having enough time and not having someone to watch Elle. Well, the truth was that I wasn't making time for it. There are some gyms out there where I didn't feel comfortable putting Elle in the kids program. I knew I would feel better at a more family friendly gym like Mountainside. Sure enough Elle looks forward to going there every time. I drive 25 minutes each way to go to the gym, but it's worth it.

I have officially become a Mountainside Fitness member, and I'm looking forward to being there for years to come.

These photos that you see were created by Liz Evans. She loves celebrating the female form. She wanted to celebrate my accomplishment and my birthday by photographing my body after the challenge. I'm so thankful for these photos. They really help me see the confidence I have gained and the muscle I have gained throughout this process. Go check her out if you're in need of a really encouraging experience.

My dear friend and talented makeup artist, Stephanie Neiheisel, also wanted to be a part of this special moment. She created a gorgeous navy smokey eye with bronzed skin and a nude lip. LOVE LOVE LOVE. This makeup look is perfect for fall.