Hi I'm Cayla and I am a student at the University of Iowa majoring in Journalism with a minor in English and I will be graduating in December 2014. I have a huge passion for fitness and health related things so this blog is mainly set on those sorts of topics. I will also incorporate into this blog of local places to eat at and things going on in Iowa that are health and fitness related.
Ever heard of Workitout100? Well if you havent you definitely should! What is it exactly?
Photo credit: workitout100.com
#Workitout100 is a fun program where you have to workout for 100 days in a row (even active rest days count) that you do each day and commit to it. The program is ran by two girls named Amanda and Laura and their mission is to give you a great base for working out. After those 100 days are up, keep on going! They feel that your health and lifestyle will have changed and you will feel so much better and should feel proud for the 100 day challenge you completed. Which for me I am actually on day 97! (woo hoo!) and I have enjoyed the challenge since the beginning and makes you want to work out and feel better about yourself.
Recently the 2 girls decided to come up with a list of goals they want to accomplish while they are at their age as of right now which is 25 and 27. They came up with a list of 25 and 27 goals they want to accomplish before their next birthday. They want to see everyone else’s goals as well so I said why not give it a shot and come up with a list of 24 things myself since I recently just turned 24 on Memorial Day.
24 Things to Complete while I am 24:
Run at least 3 or 4 more 5K races this year. (Already ran 2 5k’s on April 14 and 1 on May 24th and will be running another 5k Race “Race for the Cure” on June 14)
Graduate with my Bachelor’s Degree in Journalism and Mass Communications in December
Run another Color Run! SO much fun getting covered in different colors!
Read at least 2 or 3 more books before Fall Semester begins in August (This shall be easy since I love to read anyways)
Lose at least 5-10 pounds
Get into Yoga more
Meet some of my fellow #TIUSISTERS (toneitup.com)
Go to Six Flags
Go to the Farmer’s Market more this summer
Get a REALLY good pair of running shoes so that means save up more money!
Hopefully get engaged lol 🙂
Get another tattoo
Learn to make my own iced coffee from home
Go on more walks on bike path
Pay off bills
Get better at Disc Golfing
Run the Bix7
Try to do one more internship before graduating college in December
Learn to cook more things 🙂
Learn how to French braid hair and fish tail
Spend more time with friends.
Eat more fruit! I love fruit but I just never eat enough like I should.
Go to a few Iowa Hawkeye football games this fall
Go on a fun weekend trip in another state
Creating lists are fun but definitely makes you think! It was hard coming up with 24 things! Now your turn to give it a shot 🙂
Be sure to check out workitout100’s website and be sure to follow them on Instagram, Facebook, and Twitter!
Well now that the semester is over with at school and I no longer have to have 2 posts a week, I still wanted to keep this blog running because I enjoy writing about health and fitness even if some people might already know about a certain topic I am writing about.
You can probably tell this post is about running which you are correct. I used to hate running and now I have grown to love it and I am not sure why. I guess it helps get my mind off of things and relieves a lot of stress. I now run about 10-20 miles a week now and I have been preparing myself for MANY 5k races this summer which next weekend will be my third 5K race.
If you are interested in running any races be sure to check out this site that shows all the upcoming races in Iowa RACES IN IOWA
Upcoming ones I will be Participating in:
1. The Wild 5K (May 24)
2. Race for the Cure 5k (June 14)
3. Moonlight Chase 4 Miles (July 12)
4. BIX 7 *Maybe* 7 Miles (July 26)
Those are just a few…. I’d like to do more.
So how do you get into running ? Easy. Anyone can be a runner you just have to take it one step at a time.
All you need are some good running shoes, comfy workout clothes and a place to run whether its outside or inside on a treadmill.
If you are new to running, start out by walking. If your body isn’t used to running all the time, take it slow and start off by walking. If you feel you want to run, first walk a few minutes so your legs get stretched out then start to jog after those few minutes.
Keep a Running Log: For the past few years every workout I do, I log how long I workout and what I did and how far I have gone. You don’t need to buy an expensive workout planner, all you need is a notebook and a pen. Track down how far you went (its good to have a pedometer or some sort of fitness app that tracks your steps and/or distance)- Product I use: FitBit to track my distance/steps.
A great website I also use to track my workouts is: Running-Log.comDefinitely a great site that you can keep track of your workouts. Keeps me motivated too to see how well I am doing.
Good Music to run to: Its always good to have music going while you run especially up-beat music. The faster the song the better. A pumped up song makes you want to run compared to a slow song. Keep the volume down lower though especially when running outside so you can hear things around you.
Iowa City held its first 5k Color Your Campus run at the University of Iowa on April 12, 2014.
Nearly 1,200 runners participated (including myself) in the race and since the run was such a huge success the race will be back next year but will be bigger and better!
Check out this slideshow of some great photos I took at the Color your Campus race. It was such a great experience and I can’t wait for the next one to come next year. Also thank you to Color Your Campus, Grant Kamins for letting me use some of the photos taken at the race for this slideshow.
Be Sure to Check out Color Your Campus’s Facebook Page and Follow them on Twitter!
Want to know How to Prepare for a Race? Well look no further. I made a video on 5 Great Tips for how to prepare yourself for a race.
1. Wear Appropriate Workout Gear
3. Eat a meal high in carbohydrates but low in fat, protein and fiber.
If you are interested in other types of Color Runs in the Midwest this summer check it out here! There are three other different types of color runs going on in Iowa that are all 5k races : The Color Run, Run or Dye and Color me Rad.
Is it a good idea to eat a meal before a workout or after a workout? The answer is yes but what are the right things to eat before and after?
You don’t want to over stuff yourself before your workout and have an upset stomach as you workout so make sure you eat something light. Also by eating before your workout, this will give you more energy as you are exercising.
Photo Credit: Laurenconrad.com
So what are some good things to eat before your workout?
Fruit! Have a variety of fruits such as a banana, some berries, an orange, apple. Whatever you prefer.
Peanut Butter & Toast (add some sliced banana on top if you’d like)
Protein Bar (your favorite) Mine would have to be a Luna Cookie Dough Protein Bar
Eggs & Toast: 1 Hard boiled egg with a slice of whole wheat toast
Oatmeal with Fresh Fruit
Whole wheat sandwich with your choice of meat (turkey, tuna, ham, etc)
Nuts and Dried Fruit
Pita with Hummus
There are many other great snacks you can have, those are just a few to name off. Just make sure they are low in fat and that you drink plenty of fluids before and after your workout to keep you hydrated. Try to drink at least one or two cups of water at least one hour before you exercise. Also by adding protein to your meal this will help your muscles recover and grow after exercising.
College students have a very busy lifestyle and it can be hard to find time to eat right and fit in daily exercise since most students have to go to class and work to make ends meet. But many colleges offer healthy alternatives to food choices and offer fitness programs for a low price at gyms or possibly free entry if you are a student (just like University of Iowa). If you are a student at the University of Iowa, all students have free access to the Campus Recreation and Wellness Center.
Sadly, the University of Iowa did not make this top 10 list of the healthiest colleges in America but in my opinion, I think the University of Iowa is pretty well fit and healthy.
1. Bowdoin College
2. Stanford University
3. Virginia Tech
4. Rice University
5. Washington University in St. Louis
6. Brown University
7. Wheaton University
8. Cornell University
9. University of Massachusetts, Amherst
10. Bryn Mawr College
Spring has FINALLY arrived and that means its about time to start going to the farmer’s market to buy fresh fruits and vegetables at great prices since the food will be in season.
Photo Credit: downtowndavenport.com
One thing I absolutely love about spring and summer is all the fresh fruits and vegetables that will be sold at the farmer’s market.
In less than a month (opening in May) the farmer’s market will be open in Davenport and in Iowa City, Iowa.
Iowa City does have a Winter’s Farmers Market open now through April 26th from 10 a.m. until 1 p.m. which they do offer fresh produce, handmade crafts and jewelry, prepared foods and baked goods as well as other handcrafted items for sale.
Photo Credit: gbuiowa.blogspot.com
Iowa City even offers a “Whats in Season” document that shows which types of produce are in season for that certain month. The list provides months May through October.
Perfect Fit Protein Smoothie Recipe
6 ounces Vanilla (Greek) Yogurt
1 Tbsp Perfect Fit Vanilla Protein Powder
1 Cup Frozen Berries
1 Cup Orange Juice
1 Cup Ice Directions:
Add Berries and Ice into a blender. Then add the orange juice, followed by the greek yogurt. Once you have done that add in your tablespoon of protein powder. Put on the lid and blend together until smooth with no ice chunks left. Enjoy!
**If you don’t have the Perfect Fit Protein Powder you can use an alternative kind of protein powder of your choosing.**
Smoothies are a great way to incorporate daily vitamins and protein that you need each day and they taste delicious. You can always add other fruits to your smoothie if you would like. Another great fruit to add to this smoothie would be bananas.
Time to get off that couch and get ready for a great HIIT workout. Don’t know what HIIT is? To me, its one of my favorite types of workouts to do. HIIT is High Intensity Interval Training. Which obviously you do high intense workouts in short bursts of time followed by a short resting periods. You have to put all the effort you can into a HIIT workout. If you are into high intense cardio workouts, this one is definitely for you.
I never knew about HIIT until about 3 months ago when I found a program called Tone it Up that is ran by two personal trainers Karena Dawn and Katrina Hodgson who are also best friends.
Photo Credit: Toneitup.com
They offer fitness workouts in all different types and their own Nutrition plan that you can join and be a member of and their own brand of Protein powders and protein bars which is called Perfect Fit.
Now that I came across Tone it Up I now incorporate many of their workouts every time I exercise and with so many different ones I never get bored. Besides being able to follow their videos online they also have two different DVDs of their workouts. Beach Babe 1 & 2 DVDs.
Check out my favorite HIIT workout by them.
Be sure to check out Tone it Up and give it a shot! You will be feeling them sore muscles tomorrow after you workout with Karena and Katrina!
We all are constantly so busy we don’t always have the time to eat the right way. I can vow for that. Being a full time college student and working when I am not at school can be hectic and can be hard to find time to fit in eating healthy so it is always good to have healthy snacks with me.
Now I know we can’t always have certain foods with us all the time depending on the temperature, which could make the food go bad. We cant just keep a cup of yogurt with us or healthy deli meats. It would spoil and make your bag smell horrible.
So what are some great snacks to have that are healthy to have with you at all times?
Photo Credit: thehealthyapron.com
My favorite would be almonds. They taste great and have lots of vitamins and protein and will help keep you full throughout the day. Just don’t eat too many! Other great nuts to have available are: Pistachios, Cashews, Pecans
2. Protein or Granola Bars
Photo Credit: LunaBar.com
Protein and Granola Bars are great snacks for on the go. Make sure to choose ones with carbs and protein (obviously the Protein Bars will have the protein you need) My favorites: LUNA Protein Bar (Chocolate Chip Cookie Dough), Any other type of Luna Bars, Natura Valley Granola Bars, Kashi Granola Bars, KIND Bars
3. Fresh Fruit
Photo Credit: Scenebayarea.com
So many varieties of fruit that you can have is a great snack to keep with you. Choose any of your favorites! My favorites that are easy to carry with me: Bananas, Apples, Oranges, Grapes. I would prefer strawberries but I like cold strawberries so not as easy for me to carry around.
**Also if you have an apple and you like peanut butter, bring a small container of peanut butter so you can dip your apple in it if you slice it up! Taste great and you have some extra protein with you including the peanut butter.
Photo Credit: Seriousseats.com
If you don’t mind eating cereal without milk, this is a great snack to have. Easy to carry and easy to munch on. Just make sure you pick a cereal that has some nutritional value to it and not some sugary cereal. Good choices: Raisin Bran, Cheerios (Cheerios offers so many different varieties now), Froot Loops, Mini Wheats
5. Tuna Snack Pack
Photo Credit: Starkist
Many grocery stores offer tuna snack packs for on the go now. They come with a small thing of tuna, some crackers, small pouch of mayo and some relish for you to mix up on your on and eat on the go. Easy to eat and if you like tuna and crackers its definitely a great snack to have and provides protein!