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What Is A Daily Dash?

5/7/2016

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We created "A Daily Dash" as a way to bring a little extra inspiration to your day! Each day will feature a new inspirational quote or phrase accompanied by a lovely image that can be used as a background for most Andriod and iPhone devices! We hope the quotes motivate you and serve as a tiny reminder that you've got people rooting for you every time you check your phone! We personally like using the "Daily Dash" as a lock screen. 
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iPhone 6 Lock Screen
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LG G2 (Android) Lock Screen
Download Background
You can download the above background and any of previous ones by heading over to our Daily Dash page. New quotes and backgrounds are added daily, so don't forget to check back frequently! We would love any suggestions you have to make this feature better or more accessible, just leave us a comment below. 

iPhone Directions

  1. Click the "Download" button for the image you want to use as your lock screen
  2. Click and hold the screen until several prompts appear 
  3. Tap "Save Image"
  4. Settings -> Wallpaper -> Choose a New Wallpaper -> Photos 
  5. Then chose your background from your photos
  6. Tap Set and pick if you want it as Lock Screen, Home Screen, or Both
​Note: Our images are optimized to allow the quote to be visible on the lock screen. 

Android Directions*

  • Follow steps 1 & 2 above
  • Then upload the image to "Photos" by either
    1. Tapping "Save Image"  then opening image from "Downloads" folder (for the LG G2) and sharing the image to "Photos"                                                                       OR
    2. Tapping "Share Image" -> "Upload to Photos"
  • Choose the image from "Photos" -> tap the 3 vertical dots in the upper right corner
  • Click "Use as" and select "Lock screen wallpaper"
  • Make any edits necessary and select save.
  • Voila!
***Above directions are specific for LG G2 but check AndroidCentral's How-To on personalizing your mobile device.

We hope you enjoy this feature as much as we do!
xoxo,
​L & T
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Review: Bikini Body Guide (BBG) 1.0 - Round One

5/2/2016

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Why BBG?

December was winding down. I was browsing Instagram one day and saw these amazing before and after photos featuring fit and strong women. I wanted that! The sheer number and success of transformation photos alone convinced me that this 12 week program would be my New Years Resolution. 

What Is BBG?

This is a 12-week workout and fitness program created by Kayla Itsines. I have the 102 page E-Book that I printed out and follow. Each week, the guide lays out 3 days of resistance training that add up to about 28 minutes  + LISS (35-45 minutes of power walking) + HIIT (10-15 minutes of interval sprints).

The Monday, Wednesday, Friday guided workouts consist of four 7 minute circuits. There are 4 exercises within each circuit that you try to complete as many times as possible during 7 minutes. Each day's workout has two different circuits that you repeat twice.  Basically you get 7 minutes to complete circuit 1, break 30-90 seconds, then set 2, break, then repeat set 1, break, repeat set 2. 

 The PDF includes:
  • An introduction to the guide, how it breaks down, and types of cardio
  • Photo guide of 12 Weeks of Monday, Wednesday, Friday resistance training
  • Picture glossary and step-by-step description of each exercise 

She also has a free 1 week preview you can download that feature 3 workouts. 
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The Work Outs:

BBG 1.0 is broken up into three 4-week sections featuring plyometric interval training, LISS, and HITT. ​
Resistance Circuit Training:
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HIIT:
HIIT = High Intensity Interval Training 

These 10-15 minutes of sprint training (30 seconds sprint, 30 seconds rest, repeat) can be done on a treadmill, bike, rower, or outside. 
LISS:
LISS = Low Intensity Steady State

35-45 minutes of power walking about 4mph gets your heart rate up at the same rate for an extended period of time.
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Equipment Needs:

Recommended:
  • Jump rope
  • Timer
  • Dumbbells
  • Medicine ball
  • Bosu ball
  • Bench
  • Steps
  • Water Bottle
Optional:
  • ​Ankle weights
  • Foam roller
  • Foam roller companion guide

My Equipment:

I mostly made due with equipment I had:
  • Jump rope
  • iPhone timer
  • 3lb dumbbells
  • No medicine ball -> used dumbbells
  • No bosu ball
  • Short brick wall surrounding the playground where I worked out
  • Water bottle

$ How Much Does It Cost? $

E-Books: 
  • 12 Week Bikini Body Workouts Guide = $69.97 AUD
  • HELP Nutrition Guide (either regular or vegetarian) = $69.97 AUD
  • Bundle both workout guide + nutrition = $119.97 AUD
Sweat With Kayla App
  • $19.99 US per month ($4.99 per week)
  • $54.99 US for 3 months 

​Note: App comes with workouts, education, and challenges
Money Saving Tip: You can try the app for FREE for 1 week! Also a quick google search or scan through Instagram BBG related comments, there are coupon codes for the E-Book. They don't seem like Kayla sponsored discount sites, probably people reselling the guide. So buy at your own risk if you're really looking to save money.

Nutrition Guide:

I call it nutrition and not a diet because the plan is more to inspire you with a 14 day example menu, an overview of macros and micros, and give you cooking tips. There is a vegetarian option and a carnivore option. I am a gluten-free pescatarian so some modifications were required. Kayla wants you to eat 3 meals and 2 snacks.

The most helpful part of the guide for me was learning portion sizes for meals and snacks. For my American friends, Kayla is from Australia, so you will have to do a lot of conversions. A proper snack includes 100g of low fat yogurt (~1/3 cup), 1 banana, 1 tsp raw honey, and 1/4 cup rolled oats, but she unfortunately does not specify if that's measured cooked or raw.  

The other downside about her food guide is that it is not tailored to your individual daily activity level, but instead is a very broad recommendation.  For example, I work a very active 60+ hr/week job and probably need a few more calories than someone who works a desk job. 
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What I Actually Ate:

I tried to learn as much as I could about proper portion sizes and how many servings of a food group I should be consuming a day, but I ultimately I did't find it useful. 

Basically I ate clean, limited my snacking, considered my macro portions and shopped from the edges of the grocery store.

Clean eating is about eating whole, natural foods, limiting processed foods, watching out for fat, sugar, and salt. Generally  eating smaller meals 4-5 times a day. Here's an example of a day for me:
  • Oats w/seeds & nuts
  • Sweet potato & bean taco with a salad
  • Protein shake
  • Quinoa veggie pasta, tuna, black beans, sweet potato, beets, & broccoli
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My Experience: 

12 Weeks really paid off!

I am more toned, much stronger, a bit leaner, and a whole lot happier. 

I did every single MWF resistance training, Even the optional ones. I love that I don't have a gym membership and can still do these workouts and see results. One day I even worked out in my apartment's parking garage during a snow storm. I loved these exciting and dynamic intervals.
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My awesome husband would join me for 2 of the workouts each week and he said they kicked his butt. Although the workouts are only 30 minutes, you WILL be sweating and feeling the burn. The program gets more intense every 4 weeks by increasing the number of repetitions with the theory that you are getting stronger and need to be challenged. I loved this part of the program (crushing 10 burpees in the first 4 weeks and being challenged to do 15 during the next 4 weeks). You get to decide what is an appropriate weight for you to begin with and whether or not to increase that as you get stronger. I stayed at 3lbs all 12 weeks, but in retrospect I probably should have gone up to a 5 lb set.
I did struggle finding time to incorporate the 4-5 LISS sessions per week during weeks 5-8 and the 2-3 LISS sessions and 1-2 HIIT sessions per week during weeks 9-12. Working 60+ hours is not conducive to two-a-day workouts. During the last 2/3 of the program I tried to power walk as much as I could after a resistance training and on Tuesdays and Thursdays I did a HIIT session or a longer Yoga class. I did not follow the cardio exactly and thus my results may be different than what others experience.

What's Next?

I decided to do a second round of BBG 1.0 and have been more consistent with my cardio workouts (now that the weather is warmer) and I have already noticed a difference in my recovery and leaness. I don't do 2-a days. I will put on a podcast and power walk after every resistance training even though she recommends not doing 2 sessions back to back. I would suggest trying to stick to her cardio plan as much as possible. ​

Community/Support: 

Start an Instagram account to track your fitness journey. Mine is @glutenfree_bbg (BBG let's everyone know I'm also apart of #KaylasArmy). Everyone using BBG on Instagram is sooooo supportive! I didn't know that an online community of strong women I've never met could really make such a big difference. It's amazing! It also has helped me gain a bit more confidence knowing I can share my ups and downs and progress photos and be encouraged. I love the food inspiration too.

​One of my personal struggles throughout my BBG journey has been comparing my progress to that of others. I tended to be a little hard on my self when I didn't see the same awesome results like a six pack, tight booty, and strong arms as other women on the same week in the process were seeing. It is so important to remember that everyone's journey is different and to not be discouraged by others' results!

The key to your success is remembering that this BBG journey is a lifestyle, not a destination. Another piece of advice is to have a "real life" fit friend! It has been the biggest blessing to have my Best Fit Friend to encourage me when I feel ick and bust my excuses when I don't feel like working out. So find someone you trust and love and embark on this wonderful healthy lifestyle together!

My Overall Impression:

Overall, while I didn't find the nutrition guide very useful for my journey, I do love these workouts and how easy it is to follow Kayla's plan. 30 minutes of fun plyometrics and 30 minutes of Podcast fueled power walk is perfect for me + with the support of a lovely & supportive Instagram community and my Battle Buddy Tasha, I will continue this fitness journey for a strong while :) 

Feel free to connect with me to ask any more specific questions you might have! 
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Easy Healthy & Clean Eating Chia Seed Pudding

4/22/2016

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Chia seeds are  a popular choice amongst nutrition buffs these days and with good reason! These little guys are nutrient dense and extremely versatile. A single serving of chia seeds provides 9.6 grams of fiber, 4.6 grams of protein, 8.6 grams of predominantly unsaturated fat (the good kind of fat) and only contains 136 calories. Chia seeds also contain lots of additional minerals and vitamins that are critical for proper body function.
Here is a quick and simple way to whip up a delicious pudding using these seeds!

Ingredients: 

  • 1 cup of yogurt (plain or coconut) 
  • 1/4 cup chia seeds
  • 1/4 cup shredded coconut 
  • 1/2 cup almond milk 
  • A dash of vanilla 
  • A dash of honey or maple syrup 
  • Fruit of choice 

Directions: 

  • Combine all ingredients except fruit and whisk together
  • Refrigerate over night
  • Add splashes of almond milk if needed to desired consistency
  • Top or layer with your favorite fruit fixins (I used strawberries and mangoes in this version)
I scored many of these ingredients at the Carrboro Farmers Market on our weekly produce run, including my local organic strawberries, local honey from Bonelee Grown Farms, and coconut yogurt from Carolina Farmhouse Dairy! Support your local farmers y'all! 
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Share your favorite chia seed pudding recipe with us. We would love to try it out! YUM!
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Carrot Cake Smoothie!

4/18/2016

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This healthy carrot cake smoothie is a great way to get your veggies in at breakfast!
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Get Your Veggies In!

Want an easy and yummy way to get your veggies in, even at breakfast?

Ingredients:

  • 2 Peeled Carrots
  • 1/4 Cup Oatmeal
  • 1/2 Banana 
  • 1 Scoop vanilla protein
  • Handful of almonds
  • 1 Tbsp Chia Seeds
  • 1 Tsp Cinnamon 
  • 4 oz Apple Sauce 

Directions:

  • Place all ingredients in a blender with ice and blend with your favorite liquid like water or almond milk. 
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Not only is this recipe super yummy, but thanks to the carrots it also provides excellent benefits to your vision and skin, while flushing toxins out of your body! Carrots are full of beta-carotene, which gets converted to Vitamin A by the liver. 
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Let's Talk Fitness & Nutrition

4/14/2016

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From loathing to loving

Let's start from the beginning of the story. Once upon a time, there lived an average girl living an average American lifestyle with a minimal exercise regime and no true awareness of healthy eating habits beyond eating salads. The whole concept of "clean-eating" and living a healthy lifestyle was confusing to me. "Don't eat that, eat this, no wait you have to buy the organic one..." Oh dear, so many rules! Where do you begin! Yup that's me, Tasha, and that's a glimpse into my life pre-2016. 
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But wait it gets better... I HATED fitness. "Gasp!" The concept of working out for the sake of working out just irritated me. Fitness fanatics drove me crazy and inspirational fitness quotes just plain made me angry! "The betrayal... how could she say that!" I gotta tell the story like it is though and I just plain didn't like fitness. My idea of working out was going for a hike, some sort of sports activity with friends, or going for a walk. Then as fate would have it I found myself working a desk job (which I absolutely LOVE, but that's for another day) and that level of activity just wasn't going to cut it any more. Fortunately for me and my stubborn ways I discovered the 21 Day Fix via my sister-in-law and her success with the program. ​

The 21 Day Fix Overview

Simply put, the 21 Day Fix is a combined fitness and nutrition program developed by the celebrity trainer, Autumn Calabrese, and marketed by Beachbody. You may see the word fix and think "Must be one of those quick fix diet programs," but in reality the 21 Day Fix is a really simplistic way to make the transition into a healthy lifestyle that is sustainable. The premise behind the 21 days is that it takes about that long to build a habit, in this case healthy eating and working out consistently. 
This program is definitely intended to give those looking to lose weight a kickstart on their journey, buy starting you out on a calorie deficit, but that is not required depending on your goals.

What is included with the 21 Day Fix?

Base Kit Includes:
  • 7 colored portion control containers
  • Shakeology® shaker cup
  • 6 different 30-minute workouts
  • 21 Day Fix Start Here quickstart guide and workout calendar
  • 21 Day Fix Eating Plan with detailed lists of approved and suggested foods
  • 3 Day Quick Fix Guide for maximizing results
  • Dirty 30 bonus workout 
​
Challenge Pack Kit includes:
  • All of the above
  • A 30-day supply of Shakeology® Home Direct, which comes in 7 different flavors
  • A FREE 30-day trial membership to the Team Beachbody Club
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Who is the program intended for?

  • Anyone looking to lose weight with a kickstart on their journey
  • Particularly beginners with regards to the workouts
  • Those with little knowledge of nutrition but looking to start eating healthy
Of course the program can be modified to meet other goals, but sold as is the intent is really for weight loss.

21 Day Fix Nutrition Plan

With all of the conflicting information regarding nutrition, it is easy to get overwhelmed. The 21 Day Fix portion container system developed by Autumn Calabrese breaks your daily nutrition into food groups, not that dissimilar from those old outdated food pyramids from the 1990's (I am dating myself), but with some distinct differences: fewer carbs and more protein! 
The 7 food categories are broken down as follows:
  • Protein - red container (on the higher end of your food intake)
  • Vegetables - green container 
  • Fruits - purple container
  • Carbohydrates/starches - yellow container
  • Seeds and dressings - orange container
  • Healthy fats (includes some dairy products) - blue container
  • Oils and nut butters - teaspoon
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21 Day Fix Fitness Plan

  • 7 different 30-minute workouts that simultaneously work multiple muscle groups AND include cardio to maximize results
  • Included workout schedule to optimize muscle-building and avoid overtraining 
  • Modifiable moves to accommodate beginners without sacrificing results
  • ​Minimal required equipment and floor space
    • ​Two sets of dumbells (heavy and light)
    • Yoga mat
    • DVD player or way to stream the workouts

Without further ado, here's my review!

Given that I became a bit of a nutrition nut and fitness fanatic after using the 21 Day Fix, you can probably already figure out that I am a big fan. It's true, it's true! But why am I such a fan? 
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  • Everything was straightforward and simple
  • There was no guesswork with the workouts
  • There are modified versions of each exercise
  • The workouts are only 30 minutes long
  • The eating plan is simple and manageable
  • Everything is laid out in the eating guide
  • No crazy special equipment or foods are needed
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Nutrition Plan Likes (+):
  • Nothing is really "off-limits" other than added sugar
  • Focuses on moderation over elimination
  • It is highly adaptable based on your needs
    • A weight maintenance plan is included if you don't want to lose lbs
    • Additional eating guidelines are available for  vegetarians & vegans
  • Flexibility of foods on the plan
  • Aids in eliminating processed foods from your diet
  • Teaches you what "normal" portion sizes look like
  • Teaches you how to eat balanced meals each day
Fitness Plan Likes (+):
  • Workouts are short, but still challenging
  • Even as you become stronger, you can up your weights or reps to keep up your progress
  • Not much space is needed for most workouts
  • Abs are worked in every workout in some way
  • Each move is demonstrated & explained during the workout
Nutrition Plan Dislikes (-):
  • There is not an included 7-day meal plan (some examples of a daily plan are included)
  • There is a lot of material included which can feel overwhelming at first
  • For those that enjoy making more elaborate recipes, it can be a difficult transition
  • I hate measuring things.... and until you can "eyeball" your portion sizes, there is A LOT of measuring
  • Unless you have lots of extra time each day to cook, sticking to the meal plan takes some extra preparation, which can be difficult for beginners that have not meal prepped before
Fitness Plan Dislikes (-):
  • ​For those that are particularly out of shape in the beginning, the workouts can be particularly challenging
  • On occasion it was difficult to discern if my form was correct, but that can be true of any workouts done at home rather than with a trainer​
So there you have it! Here I am 15 lbs lighter and oh SO much HAPPIER! :D

Want to learn more?

If this program sounds like it's a good fit for you, head over and pick up your own 21 Day Fix Base Kit or 21 Day Fix Challenge Pack to get started now! You will also get me as your own personal motivator and coach for FREE. If you need more information I would be happy to chat with you! Hop over to our Contact Us page and I will get back to you!

Disclaimer:
I am an independent Team Beachbody coach and thus make a small commission from the sales of Beachbody products. Any opinions within this review are solely mine and do not necessarily reflect the views and perspective of Beachbody as a whole.
I understand that may color my view of their products, but it is my goal to give my honest and real opinion of their programs, today 21 Day Fix. I did NOT become a coach to promote Beachbody per se, but rather to promote health and well-being for everyone.
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Healthy, Clean, Gluten Free Pancakes 21 Day Fix Approved

4/5/2016

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21 Day Fix Approved Gluten Free, Clean Eating, Healthy Banana Oatmeal Pancakes

Ingredients:

  • 2 Eggs
  • 1 Banana 
  • 1/2 Cup Gluten Free oatmeal (instant worked fine here)
  • 1/4 Cup Apple Sauce 
  • 1 tsp GF vanilla extract 
  • 1 tsp cinnamon 
  • Optional scoop of your choice protein powder for Protein Pancakes

Directions:

  • Combine all ingredients into a food processor or blender and pulse until smooth
  • Pour onto pan greased with coconut oil spray
  • Cook until you see bubbles, then flip until lightly brown.
  • Top with pure maple syrup, fruit, or favorite almond butter

Yield: 2 servings
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Container Equivalents:
1 yellow, 0.5 red*, 1 purple, 1 tsp (for syrup OR coconut oil OR healthy butter)
*Note: if using protein powder, then count a full red container

Recipe adapted from Honeybee Homemaker. 

Catch the Buzz on her blog HERE about Faith, Family, Food, and Fitness.
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Topped with coconut and syrup, almond butter and almonds, and strawberry chia seed jam
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Optional Strawberry Chia Seed Topping

I made a simple strawberry topping with:
  • 3 strawberries
  • about 1 tbs chia seeds
  • and splash of maple syrup.
Blend & set it in the fridge while cooking the pancakes.
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​The chia seeds soak up the strawberry juice and create a thick jam-ish topping. 
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Ta-da! 
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Teami Detox Blend Part I - First Impressions

4/1/2016

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Time to kick the caffeine habit

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Coupon Code: 

Want to give TeaMi products a try? At checkout type GlutenFree1010 and save 10% off your total order!
I love coffee. A lot, a lot. I'm finishing up a 12-week fitness program, BBG 1.0, and thought this would be the perfect cap: kicking the coffee habit by replacing it with tea which has less caffeine and more antioxidants. I honestly picked Teami because they had a big Easter Sale and several people I follow on Instagram had given them good reviews. Teami sells multiple different tea blends used for different purposes.

The Teami Detox 30 Day plan is intended to boost metabolism, burn stored fat, detox and flush internal organs, & reduce bloating. All of that sounds good to me. 

What comes with the 30 day pack?

  • A 30 day supply of Skinny Loose Leaf Tea (ingredients here), which is to be used as a pre-breakfast drink
  • 15 colon cleanse tea bags (ingredients here), which you begin drinking on the 2nd night of the Detox and continue every other night. I've read to drink it right before bed and with water.

Tumbler:

I tried looking for other tumblers with this same filter detachment on Amazon with no luck so I just added this cute blue guy.

First Impressions:

Pros:
  • My box of a 30 day supply + tumbler got here super fast. 
  • The tea tumbler is awesome! I love that you can put hot and cold water in it and drop in cucumbers or lemons for fruit infused h20.
  • The guide calls for 1 teaspoon, as shown in the palm of my hand. It does expand into leafy beauty. 
  • You can add hot water 2-3 more times after your first cup.
  • I subbed coffee the whole day for tea and didn't miss it!
  • It tastes a lot like green tea or a jasmine. Kinda dry but hints of sweet. I added honey and it was perfect. Really, I usually dump creamer into my coffee too.
Cons:
  • The only itsy bitty complaint I have is that  I wish the top would snap down further, as you can see it's propped up a bit more than the black mug. I know I have been graced with a big, German nose but I kept bumping it against the top. Meh, not a deal breaker, just a little product efficiency note.
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~ First impressions are great!! Excited for the next 29 days. Didn't miss coffee. Nervous for the colon cleanse part :?

~ I've since finished the full 30 days! Yay! Check out my full review of Teami 30 Day Detox!
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Detox Smoothie

3/29/2016

4 Comments

 
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First time trying ginger in a smoothie and it rocks! So refreshing.
  • Ginger and lemon are great for anti bloating and help with digestion.
  • Cucumbers are high in vitamin B and help rehydrate and remineralize the body.
  • Chia seeds have lots of fiber, omega 3, and calcium. Chia seeds cleanse the colon by absorbing bad toxins.
  • Bananas potassium is perfect post workout recovery and soluble helps stop constipation. Spinach is high in antioxidants, niacin, zinc, and fiber.
  • Blueberries are high in manganese, antioxidants, and vitamin c and can help with belly fat.
Combine with water and ice.
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Love, L
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Testing... 1,2,3

3/29/2016

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Hello World!

Tasha and Laura here. We're BFF's (Best Fit Friends) on a journey together to wholesome, clean, and active lives. Hop on over to our "About" page to learn more about our blog! You can learn about each of us on our "Authors" page! Thanks for dropping in! 
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This was our first workout together followed by 21 Day Fix oatmeal pancakes!
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