June Top 5

June is over and the summer is just heating up for Team Fit2Flex.

Source: fit2flex.com via Carissa on Pinterest

Thank you for all the.comments about my Australia trip. I promise you many recaps, photos, and some great guest posts.

June deserves one more hoorah so here's a look at what you made the Top 5 posts from June:

1. 5-4-3-2-1 The Sequel At Home Workout
The slightly easier follow-up to our most popular workout.  No weight needed. You can do it all at home.

2. What I Learned from Pageants

3. FitDesk Giveaway
I wish you all could have won one. I truly love mine.

4. How to snack healthy
Healthy snacks with a Pinterest friendly reminder.

5. What I Ate Wednesday with Instagram
A recent post, but I'm not the only one feeling the instagram love!

I'm excited about so many things that July brings. On a totally random more- who rushed out to see Magic Mike? Be honest!

I've been working at Disneyall weekend announcing so I was pouting my inability to watch men dance. But if you saw it I would love to live through you! Tell me all about it!

Here's one final thought for finding healthy balance in July:

What was your favorite June memory?

Love and pecs,
Carissa & Kyle

Roasted Tomato Balsamic Chicken

You're going to love the fast, healthy recipe posted for you today! It's healthy, easy-to-make, and flavorful.

But first check out my happy little breakfast. Don't these gluten-free waffles look like a happy "please lady don't eat me" face? Or was it just too early when I ate?

Before breakfast today I hit the streets to tackle some repeat 400's. The Women's Half I'm training for is still months away, but I wanted to start back in with some speed work.

Here's how it went: 6 minute warm-up. Then 4 repeats of 400 meters with 2 minutes rest.  Total workout time was 21 minutes and all my 400's were right around 2:00.  Bring it on sub-2 half marathon!

This past week it has been VERY busy over here.  It's around 7pm when I think about dinner, so dinner needs to be fast but still healthy.  I invented this recipe and was happy with the taste and the yummy leftovers.

Roasted Tomato Balsamic Chicken
Ingredients:

• 1 package boneless, skinless chicken breasts
• 1 pint grape tomatoes
• 1 head garlic
• 2 T capers
• 1 T coconut oil
• 1 T EVOO
• Balsamic glaze
• Optional: fresh basil, cooked brown rice

Directions:

• Toss tomatoes, capers, and garlic with EVOO. Roast in the oven or toaster oven (its faster) at 350 for 15 minutes or until the tomatoes "break".
• Dice chicken and heat coconut oil in skillet.
• Brown chicken.
• To create our dinner top 1/2 cup of brown rice with chicken, roasted tomatoes, fresh basil, and drizzle with balsamic glaze.

The balsamic glaze is a sweetened, reduction of balsamic vinegar.  It's sold at Publix and Target near us in the vinegar aisle.  You could also reduce the vinegar yourself.

Tomatoes after roasting.

Don't panic that I used coconut oil to cook my chicken. You can use olive oil, but I like to use coconut oil.  It does have saturated fat, however your body processes it differently because it's a "MCT" or medium chain fat. Some studies show to moderate amounts of coconut oil help you burn fat.

What's your favorite fast weeknight meal?

Love and roasted glory,

Carissa & Kyle

I'm Going to Australia

Today I have a semi-big announcement.  It's kinda global.

If you read the title of the post then you know....I'M GOING TO AUSTRALIA!

I have always wanted to visit Australia, but never dreamed I would have the chance. I'm also married to a man who thinks a 4 hour flight to LA is cruel & unusual punishment.  Australia just wasn't on our "bucket list", but I was given the chance to go and thanks to my school giving me approval to miss 2 weeks of class I'm GOING!!!!!

I'm flying into Brisbane and then Sydney to finish out my two week trip.

I can't give away too many details of the trip yet, but it's fitness related and I will be making a few TV appearances.  Get ready Aussie's!

I spoke with a professor at my college today who spent 6 years in Australia and she gave me some tips:

• For coffee I'll order a "flat white"
• Pumpkin is served as a vegetable
• Shrimp = prawn
• Their money is plastic
• Eat untoasted muesli
• Get noise canceling headphones for the 21 hour plane ride

I'm also going to be wearing some great compression socks on my flight courtesy of Zensah.  Zensah is known around running for their great compression calf sleeves that help recovery and look super cute.  I have a 21 hour flight, so using the compression sleeves will help circulation in my legs. Thanks Zensah!

Earlier this year when I posted my "Travel List Challenge" I never dreamed that I would have the chance to see the Sydney Opera House.  I'm thrilled.  I also remember something about Biggest Loser contestants in Australia climbing a bridge. Can I do that? I want to.

It's also winter there and I don't do winter. I'm a Floridian.  Is it taboo to wear Uggs in Australia?

So many questions.  

Keep your minds open friends, because you truly never know where life will take you.

I will be blogging my journey through Australia so please follow along on the blog.

I have 2 questions for you today:

• Have you ever been to Australia? Travel advice? Sites to see?
• Have any advice on how to survive a 21 hour plane ride?

Oh and one more question...who wants to take care of this guy while I'm gone?

Love and koalas,

Carissa & Kyle

psst- there may be another BIG announcement coming from Fit2Flex soon...and a yummy recipe tomorrow!

What I Ate Wednesday with Instagram

Today I'm going to show you my weekly "What I Ate Wednesday" food journal through the magic of Instagram.

Are you on Instagram?  I'm a big fan.  It's like a picture version of Twitter or Facebook for all those visual learners out there. If you are make sure to give me a follow and you can food stalk me any day of the week!

Pre-Breakfast

Advocare Fiber Drink (more on that below)

Breakfast

Smoothie

Frozen banana + GAT prolein + spinach + almond milk + strawberries

Coffee

Snack

Mini peppers

Snack

Overnight oats in a jar

Totally random lunch

Cole slaw + green beans + refried beans, salsa, chicken

Nap - no afternoon snack

Dinner

Roasted tomato balsamic chicken (recipe coming soon)

sauteed zucchini

1/4 cup brown rice (not pictured)

I started the Advocare 10-Day Cleanse today. I have done it and talked about it on the blog once before, but I will share my feelings again.

I don't believe in juice fasts or very low (below 1000 calorie) diets. I do, however believe that a good "cleaning" is good every 8-12 months for your digestive system.  The Advocare cleanse includes a fiber drink, herbal blend, and probiotics. It eat the same way I usually do with a focus on clean, unprocessed foods.

I am only on day 1, however I have noticed that I'm less hungry today and my sweets cravings aren't here.

If you'd like more information on the cleanse or Advocare comment below or email us.

I also got a major sweat session in today.

3 miles, 28 min, in 45 mph winds.  Those of us in Orlando are still dealing with the effects of Tropical Storm Debby. There has been 1 tree down by my neighborhood, but that's all the damage I've seen.  It was sunny (oddly) and very humid on my run.

The 1st mile was windy, the 2nd mile was eerily calm and sticky, and the third mile was like I was running and going NOWHERE! Holy Wizard of Oz!

As part of my Women's Half Marathon training,I tried to do a progressive run and make each mile faster than the one before.  I succeeded. 9:36, 9:19, 9:04.

Have you ever done a "cleanse"? How do you feel about them?

Love and a big helping of fiber,

Carissa & Kyle

The Best Diet To Lose Weight

What's the best diet to lose weight?


That's what I found out on the final day of the Fitness & Health Bloggers Conference from renowned Dr. James Hill.

But before a full day 3 recap I need to give a shout out to Tuesday Trainer on Lindsay's List.  This week was my first time participating. I taped a video with my FHBC roomie Alec, so take a look and visit TT on Lindsay's blog.



Sunday I allowed myself a rest day, slept in (650am), and had breakfast at the hotel so I could get protein from the eggs.

The first session of the day was from the ACE Fitness team of Dr. Adam Bordes and Social Media whiz Ted Vickey.

They talked a lot of things social media and Klout.  Are you on Klout?  If you're not and you have no idea what I'm talking about that is OKAY!  Comment any questions and I can answer them.
Basically it's a way to measure social media influence on a scale of 1-100. The Biebs has a 99. He is obviously more popular than me.

It can be an important stat for bloggers in regards to brands connecting with them.  Each person also has categories that Klout "thinks" you are influential in.  Mine include health, training, blogging, football, and vegetables.  I'm very proud of football. Please give me more Klout there!

Adam and Ted were inspiring, engaging, and genuinely kind humans.

The last major session was on "Evidence Based Approach to Weight Loss". Translation - what does research say works for weight loss.

Here's where we get to my beginning question: What's the best diet to lose weight?

Atkins? South Beach? Zone? Very low calorie? Weight Watchers?

The answer?

THE BEST DIET IS THE ONE YOU WILL STICK WITH.


So simple. So true.  Don't starve yourself of carbs if you're a carb craver. It will never work long term. That creates the mentally draining cycle of yo-yo dieting.

Carbs vs. Low Fat Diet Weight Loss

Beyond that an analysis of weight loss on the 4 major diet types (low carb, low fat, zone, Ornish) all showed about the same amount of weight loss.  What do you think about that?
Basically the key to weight loss is calorie reduction. It doesn't matter where the calories come from.

Weight loss vs. Weight Maintainence

Isn't science cool?


Dr. Hill did a Q&A session after this talk that I taped portions of and will share via YouTube soon.

And with that it was time to leave my new blogging buddies.

I enjoyed a meal with Alec at the Denver Airport.  I opted for a salmon salad and one of Colorado's local lagers.  It hit the spot.

Lager for a blogger.

Poor Alec's flight was delayed from 5pm to about 10pm. She didn't get home until 4am! Bleh!  I landed in the midst of Tropical Storm Debby which wasn't too rad either.

My first big blogging conference was an amazing experience that I will not soon forget. I made friends, networking connections, and learned. Thanks again to chocolate milk for the opportunity.

We are so similar! Love this girl! @Powercakes

What do you think about Dr. Hill's "best diet" analysis? Let's talk....

Love and Klout,
Carissa & Kyle

FHBC Recap Posts:
- Travel Day
- Day 1 - Why you should go to a blogging conference.
- Day 1.5 - Tabata
- Day 2- Kinesis + Zumba

Full-Body Faves Workout

I have a new full body workout today that is full of my favorite moves!

If you've been on Twitter or read the blog over the weekend, then you saw how amazing my time at FHBC was.

With Bobbi - @NHerShoes

You can catch up here:
- Travel Day
- Day 1 - Why you should go to a blogging conference.
- Day 1.5 - Tabata
- Day 2- Kinesis + Zumba

I have one more "day of" post coming and then some in depth recaps to drop knowledge bombs on you.  Like "whoa".

But it's Monday and I want you to have an epic week full of body strengthening workouts.
I've called this full body workout "My Favorite Things".

I love compound movements and I love hate deadlifts.

I hate doing them.....but my butt looks darn good when I do.

I've also recently became a big fan of rowing post-workout.  It's less impact then running and 10 minutes will be around 100 calories.

Give this workout a try and then let me know - what are a few of your favorite moves?

Love and gluteus MAXimus,
Carissa & Kyle

Kinesis and Zumba at the FHBC Conference

My second day at the Fitness & Health Bloggers Conference was all about 2. I rocked out a "2 a day" and did two "new to me" workouts - Kinesis and Zumba.

There was a 7am workout class scheduled and you could choose from Kinesis, cycling, or rooftop yoga. I am always going to go for the strength training options so I went to kinesis and loved this machine.

It's like a cable machine that surrounds your body. You can do squats, tricep extensions, rows, even a plank with knee pull like PowerCakes did.

It was nice to start the morning with weights. Strong is the new sexy.

Breakfast was sponsored by Choose Cherries and featured cherry smoothies and an epic oatmeal station.

Tart cherries have been shown to reduce inflammation aka soreness after workouts and are a good pre-workout sugar source. They are also called "America's SuperFood" so maybe add some of them into your 4th of July celebration?

We spent the morning in sessions that were focused on finding good supplements and alternative medicine.  Personally, I know a lot of that from school so it wasn't very engaging. I may have spent more time on Twitter.  Sorry.

Lunch was again at Bistro Elaia and I opted for a Greek salad with chicken, avocado, and a side of black bean hummus. I have been on an avocado kick lately.  It may be my summer food.

The afternoon was spent in break-out sessions that included a tour of the University of Colorado research metabolic kitchen and grocery store lab (they didn't take coupons), a library tour to learn how to find evidence based research, and a healthy cooking demo.
The grocery store lab is one of 2 in the world and will be used to help find way to assist people in making better choices in the grocery store.

If you live near a King Soopers check out the NuVal score on your grocery shelves. From 0-100 every product is rated. It's an easy way to compare similar products.

After our sessions it was time to sweat. And sweat I did.  I look my very first Zumba class.

Ready to Dance with Amber aka EpicSelf

I was excited to dance and I loved, loved the class.  I shook my booty like it was 2004 (a big booty shaking year for me).

I was really sweaty after the class and I think I got about a 400 calorie burn.
Have you ever taken Zumba?
I would recommend it for anyone looking for a more exciting form of cardio. There was no judging in the room. Just people moving, laughing, and dropping like it's hot.
I think I should get Kyle to teach a Zumba class....although I'm pretty sure he'd cheorograph it to Lil Wayne. Anyone want to sign up?


Dinner was again on the roof top and was fresh, colorful, and veggie filled. Isn't that the way we should always eat? (yes, the answer is yes).

My dinner consisted of forbidden rice, orange (flavorless) cauliflower, mushroom ragu, and grilled Greek chicken.  I loved this meal. It showed how flavorful and nutritious clean eating can be.  It's not all chicken and brown rice.

Thinking back on the entire second day at FHBC, the Zumba was the highlight.  I just like to move it, move it.

Have you done Zumba? Tell me your opinion.


Love and cha-cha,
Carissa & Kyle

Day 1 at the Fitness & Health Bloggers Conference

My favorite part about Day 1 at the Fitness & Health Bloggers Conference was the Tabata class...but we'll get to that...

I'm such a tease.

Before coming to the conference I was really looking forward to the keynote speaker Dr. James Hill.  He was set to discuss evidence based strategies for weight-loss and as a future dietitian I was highly intrigued.

This pic is NOT crooked.

He made a lot of amazing points and created great discussion among the group.  Why is there an obesity epidemic? Diet? Food? Technology? All of the above?
I want to devote an entire post to this subject, because as you know it's massive and it's my passion.

Here's an interesting point Dr. Hill brought up. There was a study done on daily activity using an Amish man and a traditional American man.  Check out the differences in their daily activity:

• Amish Man - 18,000 steps
• Traditional American Man - 5,940
• Estimated daily calorie difference - 603 calories

600+ calories a day adds up.  Then add bigger portion sizes and it's a compounding problem.  A compounding problem that unfortunately has deadly consequences as our next presenter would point out.

According to Dr. San Millan 100,00- 400,000 people die each year from obesity related causes.  That's like wiping out an entire city.

He talked in a highly scientific manner (which I loved) about mitochondrial dysfunction and how cardiovascular fitness can completely change your fat burning mechanisms.  Meaning the more cardiovascularly fit you are the more active your mitochondria are at burning fat and the healthier you are.

I am a science geek, so this will be coming to you in a whole post soon.  It's pretty amazing stuff.  Being sedentary can kill you. Literally.

Dr. San Millan also lead our next session on testing lactic acid threshold and Vo2 max.  I'm going to sound like a darn broken record but....I'm have a whole post on that soon.

What blew my mind is that he can predict a marathoners PR based on their lactic acid threshold.  He couldn't stress how valuable this information is if you are a runner/triathlete who wants to improve their times.  They said, "You spend $3000 on a bike. This test is $500 and will take minutes off your time." Blows my mind.

We ended our sessions for the day with a Tabata class.

It's well known that I have a passion for high intensity intervals. I rocked out Tabata with PowerCakes, MammaCakes, Alec, and a ton of strong FitFluential women.

This was my first group Tabata class and I loved the energy.  I'll create a pinable version of the workout for you, so you can Tabata like you were in Denver too.

After all the learning my brain was hungry. Did you know your brain needs about 125g of glucose a day? True.

Chipotle sponsored our roof top dinner and they didn't disappoint.  I enjoyed a burrito bowl and way too much guacamole.  Don't judge me.

As I said in my first post about the conference, I have learned so much and had so much fun here. I wish you all were here too!

What part of my afternoon would you be most interested in learning more about?

Love and "posts to come later",
Carissa & Kyle

Catch Up with FHBC12 -
Why you should go to a blogging conference