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We are so excited to share today’s post with you! We have gotten SO many questions about what we do for our leg workouts, and what our routine is. We thought this workout look from Zella, would be the PERFECT opportunity to share a leg workout you can do anywhere, specifically at home! Before we get into the workout, we want to tan about one of our FAVORITE workout brands that is exclusive to Nordstrom. Y’all know how much we like activewear/athleisure, and Zella is probably hands down in our top five brands. They have so many cute pieces from leggings to shorts to cute jackets and bras. What we love so much about them is that they fit SO well. Some of their crops are a tighter, more “sucked in” feel, while others are a lighter, thinner fit. These shorts are a great pair, and we love them because it is different than our typical running short or crop legging. They are loose in all the right places, and have the cutest pop of orange, which we love for spring!We paired the shorts (wearing xs) with this black strappy sports bra, and this black mesh jacket. The jacket is great with leggings, too, and we love that it has thumbholes, so it is great for outdoor workouts or runs. We also threw on this coral tank (such a pretty color and flattering on any skin tone)!These Nike kicks a lot of y’all have asked about. They are great for training and weights! We have them in several colors and are obsessed! Love how they have a mix of colors, almost like ombre!And, now for our leg workout! A lot of y’all want to know what kinds of workouts we do for our legs, so we will do our best to share the most common exercises we do! An important thing to mention is that it takes MONTHS and YEARS to really put on adequate muscle. We have been lifting weights (and eating healthy) for over four years. With that being said, you can definitely put on muscle if you are consistent and stick to a healthy, nutrient-dense food intake.
You could workout for hours (even all day long), but if you are not eating healthy, you will not see the results you want to see. We talked about this more in this post.
For these exercises, you do not need to have a gym membership or have any fancy equipment. All you need are some dumbbells (any weight) and a staircase or something to step up on like a bench or chair. We will continue to share more workouts you can do at home and the gym in the next couple of weeks!
PS- this was made when we had a fitness website, so ignore the doubledosefitness.com
Here is a little bit about each move:
Weighted Step Ups: Hold a dumbbell in both hands at your side. Step up onto a bench, chair, or stair using only one leg to balance at the top. Slowly lower yourself to the ground, alternate feet and step up again.
Reverse Lunges: Begin by standing holding a pair of dumbbells at your sides (you can also do them un-weighted) with your feet together. Step backward with your right leg, landing on the ball of the foot, then bend both knees to lower yourself to the floor. (Make sure to step back far enough so your front knee is behind the toes at the bottom of the movement.) When your front thigh is parallel with the floor, extend your knees and hips to stand back up to the start position. Alternate legs with every rep.
Single-Leg Deadlifts: Hold dumbbell in each hand and position dumbbells down in front of upper thighs with arms straight. Stand with feet together and lift leg slightly so foot is just off floor.Lower the dumbbells to floor while raising lifted leg back behind. Try to keep your back straight and knee of supporting leg slightly bend. Once you feel a stretch, return to original position by raising torso while lowering lifted leg. Repeat with both legs.
In case you missed our last episode, you can listen to that here! We are so glad you all are enjoying us again and LOVE hearing your feedback and sweet words :)!
In case you miss any of our future episodes of An Extra Dose, you can listen to them under on our main page (adoubledose.com > Lifestyle > Podcasts).
A little about this episode:
The Belbel sisters share what color they get on their nails and how the dip nail process works. Alexis and Samantha talk about their workout routine and some tips for getting started. They finish off with their favorites for the week.
We also answered our most frequently asked questions in this post, so it may answer some that you had about our nails, too!
We would LOOOOVE to hear your feedback. We are just starting out, so any tips or anything you want answered, we are all ears! Also, don’t forget to rate + review us on iTunes.
To listen to the episode, click the PLAY button at the top, or you can search “an extra dose” in iTunes or the podcast app!
Send any questions you wanted answered on An Extra Dose to doubledoseblog@gmail.com OR comment below on this post.
Whether you’ve been dating someone for a long time, or just started dating, you always want to look your best, right?! Y’all know we are SUPER into fitness and working out, and of course, both of our boyfriends are, too! Honestly, fitness is such a huge aspect of our lifestyle that it would be impossible to date someone who didn’t love working out as much as we do. Can y’all relate?
And we both love to workout with our boyfriends, especially on the weekends. A running date is great because what’s better than having a fun running partner that will cheer you on? Don’t get us wrong, we love running with each other, but doing it with someone else that you actually want to look cute and athletic for is so much more of a motivation, haha
But whether we’re going to a class, going to the gym to lift weights, or going on a run outside, we definitely don’t want to smell like it afterwards! UGH!
You all may remember we got really into running this past fall and did a 10K. We were so sweaty afterwards. The last thing we’d want to do after sweating like that is cuddle up next to our boyfriends! We were so excited when we found Downy Fresh Protect In-Wash Odor Shield Beads because it’s like deodorant for our athleisure – it keeps our workout gear smelling fresh and the motion-activated beads work better the more we move (so cool, right?!), so we can run hard with our boyfriends but not smell like it after.
In case you all are planning a running date, we wanted to share some of our top tips:
#1 – PLAN THE OUTFIT:
Of course, the outfit is crucial! You want to pick something that is cute, but also practical! We both like to run in either cropped leggings or some looser running shorts. When it comes to leggings, we always make sure they are not see-through, and that they are moisture-wicking material, so they don’t show sweat stains! As far as shorts, we go for the pairs that have the built-in underwear, so you’re not exposed when the wind blows, haha.
Having a good pair of running sneakers is also critical. We have run in some cute, but not practical shoes, and it is not a good experience, so make sure you have a comfortable, supportive pair!Especially in the cooler months, we like to layer up. We will usually wear a tank with a light jacket on top.
For accessories, we always run with a fitness watch to track our speed, distance, etc. and some earphones (we love the wireless earphones or the AirPods).
#2- PREP THE OUTFIT
Now that you’ve picked out your gear—it’s time to prep it for the run. We have been using these Downy Fresh Protect beads every time we do laundry, especially before a workout! They are super easy to use: add the detergent to the watching machine, pour a capful of Downy Fresh Protect beads directly into washing machine drum, add the clothes to the washing machine, and start! There’s no need to wait for the rinse cycle. What we love about these beads is that it gives you 24 hours of odor protection, yes please, AND, it works with all running gear—even ones with moisture-wicking materials!
#3- KNOW YOUR ROUTE
Getting lost on a run is literally the worst, so we always make sure to have a game plan of what our route is going to be. Of course, we always bring our phones so we can follow our planned route and track our progress along the way. We also like to pick an easier, short route, as well as a harder, long route, and then decide which route we feel up to when we head out.
#4- TAKE IT SLOW
When we are running independently, we will usually go at a faster pace, but when we are running on a date with our boyfriends, we like to take it slower, so we can chat and have more time to actually bond. It is better to go at a conversational pace for most of the run, and then sometimes you can have a little fun and have an unexpected race or something at the end to have fun;)
#5- END SOMEWHERE FUN
After our workouts or runs, we like to grab a coffee or smoothie close-by. We love being able to cuddle up next to our boyfriends (and grab a snack) and still smell good after a run! And trust us, they will want to still be cuddled up next to you, too!;)
We would love to hear how you put Downy Fresh Protect beads to the test on your next run! Check out how we put them to the test throughout our running date below and get your own here:
We originally posted this a year or two ago, but we have gotten so many requests for a post like this, so we wanted to update it for y’all!
We know when we first started eating healthier and trying to make better choices, it felt a little overwhelming when it came to eating out. We knew what to stick to at home, but when it came time to eat out, we had no idea how it was prepared, what to even order, or if the portion was too big. It doesn’t have to be overwhelming or give you anxiety. We think once you have the tools and practice it, it becomes second nature to you!
Eating is basically what we think about 24/7, and that is not a joke! It is kind of ridiculous. Even when we are eating one meal, We are already thinking about our next meal, haha. Another thing to note is, you are NOT being obnoxious or rude by asking how it is prepared. We will admit, we used to be pretty self-conscious about asking questions about how a dish is made, but it is so worth it!
To start, we thought it would be helpful to go over a few tips that anyone can follow!QUICK TIPS:
LOOK AT THE MENU AHEAD OF TIME:
We almost always (actually, no, we ALWAYS) look at the menu before we go somewhere. Especially if we are not the one who is picking the restaurant, we want to have a game-plan of what we can order or adjust to fit what I want or am craving. A lot of people are concerned and think that we need to pick the place we eat at, but really, we can find something anywhere. It may not be exactly what we wanted, but we can always make it work!
ORDER BASIC:
If you don’t see anything on the menu you can adjust, they can almost always bring a plain chicken breast or piece of fish with steamed veggies. We know it is nothing exciting, but it will work!
HAVE A LIGHT SNACK AHEAD OF TIME:
Another thing we try to do is trying to eat something small, like a snack, to hold us over. If we got to a restaurant absolutely starving, we are going to want to eat every.single.thing on that menu, and no, they will not be the healthier options;)
PICK A HEALTHY APPETIZER:
A lot of the times, there will sometimes be appetizers that can be pretty healthy like some hummus or guacamole with whole wheat pita or veggies for dipping (we almost always ask for veggies if we order hummus or something like that)! Sometimes they will also have a chicken skewer or something like that!
START WITH A SALAD:
We always recommend starting with a small salad (dressing on the side). DO NOT dump that entire creamy dressing on top of the salad. You are ruining what could be a healthier option.
If you can, we would suggest ordering oil and vinegar, instead of the creamy dressing the salad probably is served with. If you don’t like oil and vinegar, order the dressing it comes with on the side and dip your fork in the dressing and wipe it on the salad, so that you can put as much as you want without dumping it all over the salad.
STICK TO GREENS/VEGGIES:
We also suggest ordering green or some sort of veggies with your meal. I usually will swap out the grains or starchy carbs for a veggie instead!
GO WITH OLIVE OIL:
Most of the time, unfortunately, the restaurant doesn’t list out every single thing in the dish on the menu. Most dishes are made with way too much butter, salt, sugar, etc. All you really need is a little olive oil, salt, and pepper for something to taste good in my opinion! We will usually ask for ours to just be prepared with oil, and no butter!
BRING GG CRACKERS:
We know we had mentioned these crackers in a few other posts. These crackers are amazing and have a ton of fiber. We love bringing the plain ones in our purses to eat with salads, eggs, or swap out bread for. The sweet honey raisin crackers are also great just on their own if you’re craving something sweeter!
KEY WORDS:
Here are some phrases to watch out for when you’re looking at the menu! We tend to stick to the ones on the right, and avoid anything fried, creamy, or glazed (which probably means it has a ton of sugar in it).
BREAKFAST HACKS:
Breakfast is one of our favorite meals! We used to ALWAYS order a huge stack of pancakes, banana and chocolate-chip, to be exact! There is nothing wrong with some pancakes, but we would suggest instead of just ordering a big stack of them, to maybe try ordering an omelette (protein) with one pancake, or whatever the small order is.
We will usually order an omelette with all the vegetables they have and have it cooked with oil, not butter. If it comes with potatoes, we will usually swap them out for a side of fruit or a side salad with dressing on the side. There are also sometimes options like a breakfast hash or breakfast tacos. Just be sure to pick out something with vegetables (fiber) and protein in it!
We would also suggest trying to stay away from creamy sauces (or just ask for them on the side!) We also order hot water with lemon and/or coffee (of course!) We drink our coffee black, but if you can’t drink it black, we suggest bringing liquid stevia (or packets) with you and asking for unsweetened almond milk or coconut milk!
We also sometimes bring our own granola (we love this brand) to use with almond milk or yogurt. Most restaurant granolas can be packed with unnecessary sugars. Occasionally, we will sometimes bring our own syrup, haha. This one is not super “natural”, but it does have no sugars or carbs.
JAPANESE HACKS:
Sushi/Japanese food is always a great option and a go-to for many people! We love ordering sashimi and the seaweed salad! If you do order sushi rolls, we would suggest staying away from anything that has fried stuff on top or any sauces drizzle on top (you can get those on the side)!
Keep in mind that sushi does have a lot of rice on the rolls, so although rice is healthy, it does have a lot of carbs in it. You could try ordering one roll with rice, and one with maybe no rice (wrapped in cucumber) or get some sashimi on the side!
We also love using Liquid Aminos instead of soy sauce. You can bring that with you, instead of using the soy sauce if you’re like us;)
ITALIAN FOOD HACKS:
Italian food was literally a food group in our diet all through high school and college. All we wanted all of the time was pasta and more pasta. Oh, and pizza, too. When we went to Italy, we were amazed at how thin everyone is there, even with all the pasta and pizza. The reason being is that they don’t eat GIANT portions of it. They eat their pasta or pizza as an appetizer, so it is a much smaller portion, and then have fish or chicken as their main course.
If you do decide you want to order pasta as your main course, stick to a marina sauce, and not a cream-based sauce, and add in veggies and protein, like chicken or shrimp! We will usually order fish or chicken with veggies at an Italian restaurant. Sometimes they will bake the chicken in a tomato sauce with olives and other yummy stuff!
CHINESE FOOD HACKS:
Chinese is another cuisine we used to eat all of the time! We basically lived at PF Chang’s and a few other spots in college. We used to always order Lo Mein, Pepper Steak, or Beef and Broccoli. All of those aren’t terrible options, but the sauces tends to be sugary, high in salt, and just not the healthiest choice. Everything is great in moderation, though!
We will usually order one of those dishes with the sauce on the side OR we will order just veggies and chicken, steak, or shrimp steamed, and add hot mustard or a little gluten-free soy sauce or something on top to give it flavor! The egg drop soup is also a great soup option. Another option are the chicken or vegetable lettuce wraps as your meal.
We used to order the dumplings all of the time, but those are not the best choice if you’re trying to stick to healthier options;) Again, moderation is key!
AMERICAN FOOD HACKS:
This one is for all of the typical restaurants! In college, as you can tell, we ate out practically every meal. We used to hit up The Cheesecake Factory a TON. Those bread baskets (OMG). We usually will stay away from the bread baskets just because we could mindlessly eat 5 baskets without realizing. As we mentioned before, it is better to start with a salad rather than eat a ton of bread, and not have an appetite for your actual meal.
We will usually order chicken, steak, or fish with no butter and ask for a side of vegetables or side salad with the dressing on the side. Almost every restaurant will have some sort of burger or sandwich that you can easily ask for wrapped in lettuce or get it the way it comes. We would suggest just eating one of the buns with it, that way you’re getting to have the bun, but not eating both! We would also suggest substituting the fries or chips for a side salad or side of fruit.
If they do have a soup, we would stick to something that is broth-based with vegetables or meat in it, and not something super creamy.
DESSERT/DRINKS:
As far as dessert, we didn’t cover dessert on here because that’s something that we will have as I am craving it. Some of our favorite things to have are gelato or some kind of cake! We recommend thing like sorbets, fresh fruit, a flourless chocolate cake.
As far as drinks, we am probably not the best person to ask when it comes to that. We don’t particular like the taste of alcohol, except for really sweet, cheap wine, sangria, and champagne. If you’re trying to stick to healthier options, we would suggest wine, champagne, or something like tequila, gin, or vodka with fresh lime and/or mint in it. We shared some tips in this post.
Hope this was helpful! If you have any questions at all, feel free to reach out via email or comment below! Check out our fave Dallas spots here.
Happy Wednesday, y’all! We are FINALLYYY back with a fitness post. A lot of you girl had been requesting more fitness and recipe content, so we promise to share more. Today, we will be sharing another downloadable workout, and some easy breakfast ideas. If you all are looking for more fitness-related content, you can find a ton of workouts under the main page under the big drop down at the top right-hand side that says FITNESS POSTS, or you can just search ‘fitness’ on our blog!
In case you missed they last one, you can check it out in this post. Each day (workout) is split into a muscle group with rep amounts, set amounts, and weight amounts. We also are giving a few tips as well. This workout schedule is available for download for $10. It is exactly what we will be doing this week, and you could always re-use this plan for other weeks, and mix and match them. To download the workout schedule, click below:
Note: you will be taken to PayPal to pay, and then should receive a link to the download shortly after that in your inbox. If you do not receive it, please email us!:)
We get a lot of questions about what we like to eat for breakfast, and the answer is, it really depends on how busy our mornings are. We know, like most of y’all, mornings can be crazy and rushed, but breakfast is something we NEVER skip! We know it sounds cliche, but really, you should never skip it, and it really is one of the most important meals. Honestly, we think EVERY meal is important just because we loooove to eat, haha, but in all reality, if you skip breakfast, you will just be staaaarving at lunch, which leads to poor choices. We have all been there!
We suggest starting your day with some protein and carbs. It can be something like the following:
egg white or 1 egg + 2 whites omelette or scrambled eggs with some fruit or whole wheat toast/Ezekial bread
2-4 GG crackers with eggs (same as above) or with smoked salmon
We originally shared this post last year, but we wanted to share it again, and make some updates to it since we get a lot of questions about what our favorite snacks and protein bars are. We tend to love eating fruits, vegetables, lean proteins like eggs, chicken, steak, fish, etc, but we definitely like to snack on stuff and have a MAJOR sweet tooth!
Here are our go-to snacks:We always go for something with protein and carbs together. The protein is super important because it keeps you full! We get our carbs from mostly fruits and vegetables, but also love toast, granola, etc.
As far as some of our favorite protein powders, we have a hard time with Whey protein powder most of the time, but here are some of our favorites:
We also LOVEthese GG crackers for snacking. They have A TON of fiber in them and they are pretty good. They also come in a plain version and we found some topping ideas here!
We have also gotten a ton of questions about which protein bars are our favorite. We almost always go for Quest protein bars because they’re lower in carbs, high in protein, and high in fiber. We love them toasted in the oven for a few minutes because they get crispy on the outside. You can also put them in the microwave for 10-20 seconds.
Here are some other favorite snack ideas:
Although this isn’t really a “snack”, we both tend to eat this as a snack/meal any time of day. We will prep grilled chicken at the beginning of the week with veggies. We love roasted carrots and brussels sprouts! This is also another snack/meal for us. This is a HUGE salad from Snappy Salads with grilled chicken. We have this chocolate mug cake for dessert a lot of nights. It has a ton of protein in it and is super easy to make! Recipe HERE!
We are so excited to share today’s post with you! We have gotten SO many questions about what we do for our leg workouts, and what our routine is. We thought this workout look from Zella, would be the PERFECT opportunity to share a leg workout you can do anywhere, specifically at home! Before we get into the workout, we want to tan about one of our FAVORITE workout brands that is exclusive to Nordstrom. Y’all know how much we like activewear/athleisure, and Zella is probably hands down in our top five brands. They have so many cute pieces from leggings to shorts to cute jackets and bras. What we love so much about them is that they fit SO well. Some of their crops are a tighter, more “sucked in” feel, while others are a lighter, thinner fit.
These shorts are a great pair, and we love them because it is different than our typical running short or crop legging. They are loose in all the right places, and have the cutest pop of orange, which we love for spring!
We paired the shorts (wearing xs) with this black strappy sports bra, and this black mesh jacket. The jacket is great with leggings, too, and we love that it has thumbholes, so it is great for outdoor workouts or runs. We also threw on this coral tank (such a pretty color and flattering on any skin tone)!
These Nike kicks a lot of y’all have asked about. They are great for training and weights! We have them in several colors and are obsessed! Love how they have a mix of colors, almost like ombre!
And, now for our leg workout! A lot of y’all want to know what kinds of workouts we do for our legs, so we will do our best to share the most common exercises we do! An important thing to mention is that it takes MONTHS and YEARS to really put on adequate muscle. We have been lifting weights (and eating healthy) for over four years. With that being said, you can definitely put on muscle if you are consistent and stick to a healthy, nutrient-dense food intake.
Here is a little bit about each move:
{ Orange Tank | Grey Running Shorts | Black Bra | Black Mesh Jacket | Nike Sneakers | St. Tropez Faux Tan | Sunglasses | Nail Color | Lip Color |BRACELETS: Cartier Love Bracelet| WATCH: Michele Deco Watch }
Especially in the cooler months, we like to layer up. We will usually wear a tank with a light jacket on top.
We would love to hear how you put Downy Fresh Protect beads to the test on your next run! Check out how we put them to the test throughout our running date below and get your own 
QUICK TIPS:
We always go for something with protein and carbs together. The protein is super important because it keeps you full! We get our carbs from mostly fruits and vegetables, but also love toast, granola, etc.
This is also another snack/meal for us. This is a HUGE salad from Snappy Salads with grilled chicken.
We have this chocolate mug cake for dessert a lot of nights. It has a ton of protein in it and is super easy to make! Recipe 