Why should you eat veggies daily?!

They are LOADED with vitamins, minerals and phytonutrients that are essential to your health and keeping you young! A diet rich in vegetables is also believed to help with stress and prevent chronic diseases such as cancer, heart disease, arthritis. Convinced yet?! 

Each vegetable has it's own nutrition profile but eating a variety of vegetables every day will provide vitamin A, B's, C, K & E, niacin and folate, minerals such as potassium, calcium, phosphorus and magnesium, fiber as well as phytonutrients!! (See one of my previous posts that talks about the different phytonutrients found in fruits and vegetables!) Every vitamin, mineral and phytonutrient benefits your body differently providing what you need to keep your bones, hormone levels, skin and gut healthy. 

So now that you know why vegetables are SO important for keeping you happy and healthy how do you add more vegetables to your diet? 

I wanted to share with everyone what a typical week of meal planning looks likes for me- feel free to use this as a guide for your own meal plan! In the next few weeks I'll share some recipes from my meal plans and healthy tips to staying on track! 

The take away from this week is that it is SO important to get your veggies in! I try to have vegetables with every meal (even breakfast!!!). Vegetables contain so many essential nutrients, have fiber to help keep you full and they help create a well-balanced meal. Stayed tuned for tomorrows post on how to get more veggies in to your diet!!

For the full meal plan, please email me at healthybykelly@gmail.com. I make all of my meal plans on google docs that way they are easy to share! Make the subject MEAL PLAN and I will send it your way! :)

If you have any questions about my meal plan or want guidance to creating your own, comment below or shoot me an email! I would love to hear from you! 

Don't forget to check back for Tuesdays how to post on how to eat more vegetables! Have a great Monday and enjoy your week!

Be happy and healthy,

I'm sorry- I know it's been a while! 
I'm not making a very good impression 
but life happened and this year seriously FLEW by! I can't believe its February already!
But let me fill you in on what has been going on in my life and why I am back :) 
(which I'm super excited about, by the way)

I got engaged! 
We moved twice within 6 months- it was nuts! 
We started and pretty much finished wedding plans (it was surprisingly really easy!) 
I can't wait to marry my best friend!

I wasn't blogging this past year because of the full time job I had. It was an amazing job but I realized how important it is to pursue what you are passionate about. When we moved I couldn't find a job like the one I had and going from being busy and working all the time to doing nothing has been really hard. 
I can admit now that I felt extremely lost-
I had no goals for myself,
nothing to accomplish,
and had to just do my best to fill the days to keep busy.
I wasn't sure what I wanted to do or how I could do it with moving so much. 

Then my next door neighbor introduced me to Team Beach Body. (YAY!)

I am feeling like this is the perfect thing for me to do! 

It can be done anywhere, I can use my degree! (mom and dad will be happy) AND I can continue doing and sharing what I am most passionate about- which is helping others start and maintain a healthy lifestyle!

My fiancé and I have completed 21 Day Fix which is an easy-to-use portion control program. My stomach shrunk and I was feeling great and leaned out! It teaches you the correct portions and how to create a balanced meal. They now have a 21 Day Fix Extreme out that I'm looking forward to trying!

Now I'm in my second week of Insanity and I love it! Its challenging, of course, but I get a great workout finished in under 45 minutes. Stay tuned for my results!!

What I love about the Beach Body programs is that they can be done anywhere and with little to no equipment required! That was always important to me when sharing workouts on this blog. 

With proof that the Beach Body programs worked for me- I knew I had to be apart of the team. 

I will still be sharing workouts, recipes, challenges and healthy tips on healthy by Kelly so please check back!! 

If you are interested in learning more about Beach Body and the programs or how to become a coach comment below, fill out a contact form or email me at healthybykelly@gmail.com!!

Be happy and healthy, 

I know I've said this before and if you haven't heard it from me hopefully you have heard it before:

WEIGHT LOSS IS 70-80% DIET (AKA WHAT YOU EAT)!!!

You ever hear the saying
 'six pack is made in the kitchen' ???
That is because without a proper, nutrient-dense diet, you will not get the results you are looking for.

Also, don't take the word diet literally like most would think of 'going on a diet'. 
You're not 'going on a diet' to get fit-
You are changing your eating habits to create a more (permanent) healthy diet. 

I don't expect you to dive in to a super clean eating plan but you have to start somewhere. 
SO,
I have created a Winter Clean Eating Grocery List
and with this list I will be modifying recipes to make them healthier- 
using ingredients that are in season. And of course share them with all of you!

I am making it SUPER EASY for you :) 

I broke down this list into fruits/veggies, proteins and grains.
This makes it pretty painless for you to create a nutritious meal!
Choose a serving of each from the three categories:
 fruits/veggies (1-2 cups)
proteins (fist sized, 2 tablespoons, 1 cup)
 grains (1 piece of bread, 1/4-1/2 cup dry for oatmeal/rice)
This will create a balanced meal!
(And you can never have enough veggies, so you can double/triple your veggie servings ;) )

Buy organic when possible (just a recommendation but now everything on this list I buy organic)
I personally feel better about buying something when I can read the ingredient label and that I know is non-GMO, or has been sprayed with chemicals. 
Most of this list consists of whole, non processed foods-
 giving you the most nutrient dense ingredients. 

Stayed tuned for a healthy 'pasta' recipe that I'm really excited to share! 
I have eaten leftovers for lunch and dinner two days in a row!

Here's a sneak peak of this delicious dinner!

Be happy and healthy,

So now that you've made your New Year Resolutions on getting fit, where do you start? 

For someone just beginning an exercise program
 it's easy to dive in, feeling great and motivated
and then wear yourself out in a few weeks. 

The best thing to do is create your large goals and then plan out smaller goals to break it down. 
That way you don't get burned out. 

I've planned a workout that is a good starting point for any exercise level. 
It hits all your major muscle groups
quads, calves, glutes, back, core, shoulders, biceps, triceps
 in one workout
and can take 15 minutes or an hour + !
(depending on your fitness level)

This is great for someone getting back in to an exercise program who's not ready to go to a gym yet but wants to get a good, challenging workout. No equipment is required!

It's also great as a more advance workout because you can run through it as many times as you want, you can add weights or other equipment to make it more challenging. 

Running through this pyramid workout once will take 10-20 minutes. 
You may run through the exercises once or 3-4 times! 
Do this workout 3-4x a week with an adequate warm-up and cool-down.
 Never do this workout 2 days in a row. You want your muscles to recover!
Continue this workout for a few weeks (or months!!) & you will be on you way to You Best Body!!

For beginners:
Take your time with this workout, resting in between each exercise. You may run through the workout once or as many times as you like- you can also do 1 run through in the morning and 1 run through at night! 
You may also break down the numbers:
 for example do 25 jumping jacks 4x- with rest in between each set
For roundhouse kicks- you may use the wall or a chair to assist you. 
For pushups- you may do them on your knees
For quickfeet to burpees- if you find this too challenging either lower the reps, take out the quickfeet and just do burpees or slow the exercise down to a jog in place down to a plank position and stand back up

For advanced workout:
Start the pyramid at 150, 200, etc instead of 100
Run through the pyramid a few times
For plank- add a marching plank, alternate with one leg off the ground, add a weighted plate to your back
For tight arm circles- add weights
For roundhouse kicks- add ankle weights or tap the ground between each kick
For wall sit- use one leg
For ab exercise- add weights
For pushups- add a weighted plate to your back or clap between push ups
For quickfeet to burpee- add a knee to chest jump to your burpee, use ankle weights

Some ideas for ab exercises:
russian twists
ankle taps
butterfly pulses
bicycle

If you have any questions, please ask!! 

Be happy and healthy, 

HAPPY NEW YEAR EVERYONE!!! 
I hope you all enjoyed the holiday and got to spend lots of time with family and friends!

Welcome 2014 :) 

It's that time of year for new years resolutions 
& I've got tons of stuff 
planned for this blog to inspire you to have your 
happiest, healthiest 
year!

I am SUPER excited for my blog this year 
  and one of my New Year’s Resolution is to absolutely stick with it. 

Busy with a full-time job 
(that is completely unrelated to health & fitness) 
makes it difficult to keep up with
  BUT
 I’m challenging myself to make it work.
  I WILL MAKE IT WORK.
And I’m really looking forward to seeing how it will turn out!


With that said, I'm definitely making some changes... 
    
1. I originally liked the idea of starting each month off with a healthy challenge,
   but my most viewed pages and pins were workouts, recipes and ‘college month’.
  SO, those are the things I will be blogging about most!
  Woo hoo!

2. I also just recently got a juicer
 which I am in love with
 and am looking forward to sharing my experiences and experiments!

3. One idea I keep going back and forth with is posting videos and exercise photos.
  Let me tell you why:
  I want Healthy by Kelly to be a place to inspire everyone to be HEALTHY.
  Healthy is going to look and feel different to each individual person.
  I do not want people to compare themselves to photos they see 
because every one’s body is different.
  On the other hand, I do feel it’s a great way to connect with people visiting my blog.
  A great way for people to get to know me better.
  And hopefully, eventually reach and inspire more people.
  I have some ideas of how I might be able to do this.. so this is a maybe right now! Opinions welcome!

4. How about some posts on being happy!? That's important also! 

5. Finally, I will make sure to post something once per week. 
Which isn’t a change to my original plan but I obviously was struggling to keep up before.

So this year on Healthy by Kelly you can look out for:
  MORE WORKOUTS
MORE RECIPES (and JUICE recipes!!)
  MORE HEALTHY IN COLLEGE

Get excited!!! I AM!!

Cheers to YOU- and your happy, healthy year!

Be happy and healthy,

It's been a while.. sorry I've been slacking but I've got a great workout for you to try!! 

This pyramid style workout will challenge every part of your behind, giving you YOUR BEST BUTT :) 
Who doesn't like the sound of that!?

A pyramid workout starts at a number and counts down in reps- 
for this we are going to start at 10 which means you will do 10 reps of each exercise, 
then 9.. then 8.. all the way to 1 rep per exercise. 
(This is a total of 55 reps per exercise)

There are three groups of exercises and here's how the workout is going to go:

First group is done standing- 
never lock your knees out, keep them slightly bent

You should rotate through each exercise in the group, completing 10 reps for each exercise 
(#1- Right and left curtsy lunges, #2- straight kick backs & #3- straight side kicks) 
and then start back at the beginning (right/left curtsy lunges), completing 9 reps of each exercise...
and then 8, and 7...6...
continue through the rotation counting down in reps until you get to 1 rep per exercise.

Not to make this more confusing- 
but on the last rep of each exercise you will hold in the contracted position* (See below for contracted position for each exercise) for the number of seconds of the rep count you are on 
EXAMPLE: If you are on 10 reps, you will hold the last one for 10 seconds, 
if you on 5 reps, you will hold the last one for 5 seconds

The second group is done on 'all fours' 
You are on your hands and knees, keeping your back flat (not arched), hands on the floor in line with your shoulders

You will follow the same pattern as group 1- rotating through each exercise counting down in reps and holding the last rep. 

Same goes for group 3 exercises. Rotate through the three exercises starting with 10 reps and holding the position on the last rep.

*What is the contracted position?
Curtsy Lunges- In the squatted cursty, 
Straight Kick Backs- When your leg is behind you, pinching your glutes - thats where you will hold 
Straight Side Kicks- when you leg is out to the side
90 Degree Pulses- At the top, when you feel the pinch in your glutes
Bent side lifts- When your leg is lifted out to the side
Straight leg tap side/side- Leg straight out behind you, or holding to the right or to the left
Regular Bridge- At the top
Pulses at the top- Hold position when knees are touching
Single Leg Lift Bridge- Hold when leg is out in front

This workout will absolutely challenge your muscles, lifting and toning your butt! 
You can do these exercises every other day- 
I would increase the reps every few weeks to keep it challenging. 

Time to get your glutes working :)

If you do not know how to do any of the exercises, comment below and I will explain!! 

Be Happy and Healthy!

Can you believe that it's September?! 
I can't.

This means school has started and summer is wrapping up.

This also means I have lived in Houston for a whole year (a very good year), which seems crazy to me.
This year definitely feels like it flew by. 

I know how it is to be busy with work or school and to get caught up in the day. Days or weeks end up flying by.

Have you ever wondered at the end of the day what you even ate??!

When life is happening and you're always on the go, sometimes you (and I) forget to enjoy all those healthy fruits and veggies!

SO for this monthly challenge:
 I challenge you to add color to you day! 
With fruits and vegetables!

Fruits and vegetables are loaded with phytonutrients, which are packed with antioxidants.
Phytonutrients = Antioxidants = A healthier you!

There are many different phytonutrients, 
so by eating a colorful diet you will gain many benefits.
Aim for eating something 
red, green, and orange every day. 


In case the antioxidants aren't enough to convince you.

Let me tell you why you should be eating different colored fruits and vegetables every day....

Carotenoids: Carotenoids make up the colors in your red, orange and yellow fruits and veggies. Carrots, bell peppers, leafy greens, tomatoes, and watermelon all provides benefits such as cancer prevention, boosted immune system and eye health.      

Flavonoids: Found in berries, citrus fruits and green tea- these foods (and drink) will provide many different cancer preventative and fighting properties as well as prevent heart disease. 

Glucosinolates: These are found in your leafy greens and can help fight cancer development.

Leutin: Also found in your leafy greens.. This helps with age related eye health.

Resveratrol: This antioxidant and anti-inflamtory is found in grapes. It may help you live longer and also reduce your risk of heart disease. Enjoy some red grapes and red wine!!

Ellagic Acid: For all you berry lovers, this phytonutrient is found in many different berries!  Ellagic Acid works hard in preventing cancer, preventing development and even killing those bad cells.


So now that you know the many health benefits of adding color to your day-
I hope, actually I challenge, you to eat more fruits and vegetables each and every day.

What fruits and vegetables will you enjoy with this monthly challenge? Let me know :) :)

I currently have some red grapes, spinach, grapefruits and bell peppers at the house 
and will be enjoying all of them today!

Be happy and healthy,

Sources: 
content- http://www.ars.usda.gov/aboutus/docs.htm?docid=4142 & http://www.webmd.com/diet/phytonutrients-faq
pictures- Grapes: http://2.bp.blogspot.com/-Vqa7e3IKfO0/T4uX49reltI/AAAAAAAAAJY/1orwM67knlk/s400/red+grapes.jpgKale:http://www.vegkitchen.com/wp-content/uploads/2011/01/kale.jpgBlue: http://visavape.com/wp-content/uploads/2013/07/blueberry_mint.jpgStrawberry: http://tasty-dishes.com/data_images/encyclopedia/strawberry/strawberry-03.jpgCarrot: http://www.detoxdrinks.info/images/carrots_detox_drinks.jpgBell pepper: http://24.media.tumblr.com/tumblr_ly9nd0cSjM1ro0qa0o1_400.jpgTomato: http://newhealthomdotcom.files.wordpress.com/2011/10/red_tomato_02.jpg

The workout I'm posting today is hopefully something you haven't seen or done before! I know this will challenge your muscles in a different, but great way. It's a total body workout that can be done in your dorm room, or any small space. No gym equipment required! 

You typically see workouts consisting of exercises where you are contracting or lengthening the muscle. That is an isotonic exercise and a great muscle builder/toner.

An isometric exercise is when you are keeping the muscle static in the particular position. No joint movement or lengthening or contracting of the muscle. By holding a move, you are recruiting  motor units within your muscle, achieving a maximum force.

An isometric workout done on it's own would not be as beneficial as it would be to mix isotonic and isometric. I like to mix the two types of exercises to create a workout that will challenge muscles you probably haven't worked before. 

There is a downside to isometric exercises- it can increase blood pressure very quickly. Which means anyone who is hypertensive (high blood pressure) or pre hypertensive should not engage in isometric exercises. 

Enjoy this workout! The Isometric mix:

- Adequately warm up before beginning this workout.
- You may repeat through the groups 2-3 times.
- REST at least 30 seconds between groups.
- The last isometric hold can be done until muscle failure (hold the position as long as you can) but be sure to listen to your body. Make sure you are continuously breathing and if you feel light headed do not hold any longer 

Group one: Wall sits and squats:

• Begin with a 30 second wall sit.
• Immediately after, do 12 squats
• Rest for 15 seconds and complete group one with another 30 second wall sit- (you may do this last wall sit until muscle failure)

Group two: Reverse bridge and tricep dips:

• Begin with a 30 second reverse bridge
• Immediately after, maintaining the reverse bridge position, complete 15 tricep dips
• Rest for 15 seconds and finish group two with 30 seconds + reverse bridge

Group three: Plie squat and plie squats:

• In the Plie squat position, hold the plie for 30 seconds (should be squatted down to about a 90 degree angle)
• Go right into 12 plie squats
• Rest for 15 seconds and complete group three with 30 seconds + in the squatted plie position

Group four: Plank and marching plank:

• Begin in the plank position, holding for 30 seconds
• Maintaining the plank, go right into a marching plank for 15 reps (Lifting left and right counts as one)
• Rest for 15 seconds, then resume the plank position holding for 30 seconds +

Group five: Bridge and bridge pulses:

• Hold the bridge position, squeezing glutes, for 30 seconds
• At the top of the bridge position, pulse up and down 30 times 
• Rest for 15 seconds, then complete group five with another bridge hold for 30 seconds or more. 

Group six: Push up and push ups:

• In the push up position, hold body still for 30 seconds
• Maintaining the push up position (or dropping down to knees) complete 12 push ups
• Rest 15 seconds, get back up into the push up position and hold at the top for 30 seconds or more.

This workout will challenge all the major muscles in your body and by mixing isotonic and isometric exercises we are keeping your muscles guessing. Your body will recruit motor units to sustain the isometric exercises that normally wouldn't be recruited.  So get up and try the isometric mix.. you'll be on your way to your best body!


PS- If your college football team played yesterday, I hope they didn't disappoint! (GAMECOCK'S WON!!) Be sure to use the healthy tailgating tips at your next game or share with your friends who have a game this saturday!

College Month is wrapping up- I'm going to post another dorm room recipe and then start back with a September monthly challenge. Just because college month is over doesn't mean I won't be posting useful stuff for you, college students, so please visit again soon :)

Be happy and healthy,
& have a great Labor Day Weekend!