Notice: Function _load_textdomain_just_in_time was called incorrectly. Translation loading for the powerpress domain was triggered too early. This is usually an indicator for some code in the plugin or theme running too early. Translations should be loaded at the init action or later. Please see Debugging in WordPress for more information. (This message was added in version 6.7.0.) in /var/www/wp-includes/functions.php on line 6114 Fitness – Page 4 – A Double Dose
Happy Monday! Hope you all had a great weekend. If you all go to the gym a lot, or are even packing a weekend bag, we wanted to share some of our favorites and must haves that you can get all from Walmart!
Make that hair fresh
Even when we workout and get sweaty, we try to keep our hair fresh and looking clean. If we are not going to wash our hair after working out, we will use this dry shampoo and this Revlon hair brush dryer to boost our roots and make them more voluminous. The dryer will help to dry our hair and also create more volume.
If we are washing our hair, we will use this Chi Silk Infusion serum on our hair before drying. It smells amazing, too!
Boost Those Lashes
We have eyelash extensions, so we use mascara on our bottom lashes, usually. We love this Lash Paradise and Superstar mascara, and also how affordable they are!
These hair ties are our go-to! They don’t dent your hair or pull on it, and they come in fun colors to wear on your wrist.
Fresh And Glowing Skin
This St. Tropez self tanner is great for getting that bronze glow and is easy to apply! We usually apply after we shower, and since we don’t sweat a lot, it usually doesn’t leave and marks on our clothing.
These facial wipes are the best for taking off makeup, and we love that they come in these travel sizes, so great for your gym bag!
We are a little late for Wellness Wednesday, but we have been wanting to share more at-home workouts with you all! Today, we are sharing 5 at-home workouts you can do in just a matter of minutes that will have you feeling stronger! The best part is you don’t need any equipment, besides yourself.
This workout look is all from Walmart and SUPER affordable. We are wearing size s in both the stripe leggings and the workout tank (comes in a pack of two!). We love that they carry cute finds that will fit any budget.
Side Lying Leg Lifts
Lie down on the right side on a mat or the floor, and be sure that your body is in a straight line with your hip stacked. You can also bend one leg, like we did!
Place your arm straight on the floor under your head or bend your elbow and hold your head, like we did. Place your other hand out front of you.
Gently raise your top leg up towards the ceiling, but not too high (keep it at hip level), and hold for a second.
Gently lower the leg back down to meet the other leg, and be sure to keep your hips stacked.
Repeat 10-12 times, then repeat on the other side.
Knee Lifts
Get on all fours on a mat or the floor, and be sure that your spine is in a straight line.
Gently raise your knees off of the mat until you feel your core being engaged.
Hold at the top for a few seconds.
Gently release down, and repeat 10-12 times.
Glute Bridges
Lie face up on the floor, with your knees bent and feet flat on the ground.
Keep your arms at your side with your palms down.
Gently lift your hips off the ground until your knees, hips and shoulders form a straight line.
Squeeze your glutes tightly and keep your abs tight.
Hold this position for a couple of seconds before releasing back down.
Repeat 12-15 times.
Reverse Lunge Knee Lift
Standing on a mat or the floor, take a step back with your back foot, bending both knees 90°.
Gently bring your back knee up to your chest and release to the floor.
Repeat 10-12 times and repeat on the other side.
Tricep Dips
Place your hands shoulder width apart on a mat or the floor and make sure your legs are bent, and feet are hip-width apart on the floor.
Slowly bend at your elbows and lower your upper body down toward the floor.
Once you reach the bottom of the exercise, slowly press off with your hands, and push yourself straight back up.
Happy Wellness Wednesday! We are back with another wellness post for you all! Today, we are sharing our home gym must haves. Going to the gym is great, but sometimes, you want to get something in quick at home, and we love working out at home!
Weights/Resistance
To get any kind of sweat going usually, we need some weights and resistance. We love this set of dumbbells because they come with three different weight amounts.
This resistance band is great for so many workouts ranging from legs, core, and arms.
These wrist weights are great because they can adjust on your wrist and also on your ankles for weighted exercises.
The holidays are here, and pretty much everyone has gotten sick, or is getting sick. We both got sick around Thanksgiving, and are finally feeling better, so we wanted to share some things we are doing to stay healthier this holiday season. With being so busy, we all forget to take care of ourselves, which is never good! Before we get into our tips, let’s talk about this athleisure outfits from lululemon.
With winter almost here, we have been shopping for comfy leggings and pants to travel in and wear from the gym to every day things. These align joggers have been on our wish list for a while, and we finally got a pair. They feel amazingly comfy on, AND we love a good jogger, so they combine two of our favorite things in one. For reference, we are wearing size 2 in this pair.
Underneath, we are wearing one of our favorite tops, this swiftly tech short sleeve crew neck. This one is super lightweight, sweat-wicking, and comes in lots of colors. We are wearing size 4 for reference.
This hooded jacket is a great layering piece for all year, especially in the winter. It is super soft and comfortable, and has thumbholes and zippered pockets. We have size 4 on for reference in the black.
We have talked A LOT about these align crops, and full disclosure, we have them in several colors 😉 This color is such a fun pop (wearing size 2 in the “moss rose” color) and if you don’t own a pair of these leggings, treat yourself! They are extremely soft, and we love that they come in different lengths, especially for us shorties!
Also, did we mention they make your butt look great 😉 With the leggings, we are wearing the same short-sleeved top in long-sleeve in a size 4. It also has thumbholes, which is great for being outdoors or running.
And, now for the ways we are staying healthier this season:
Take a daily ginger and turmeric supplement
In case you missed our An Extra Dose Podcast episode with founder of Leefy Organics, you can check that out here. Leefy Organics is an all natural and organic turmeric supplement that we personally take daily to help with inflammation, joint health, and pain. It has ginger and other great ingredients that help keep you healthy!
Load up on zinc
We take zinc daily, and it really has so many benefits, including supporting your immune system. We take this zinc supplement and add it in our water. You can also hold it under your tongue if you feel a cold coming on.
Supplement with Elderberry daily
We also take an elderberry supplement daily, just because it has so many benefits. This one is non-GMO and is great for immune support, antioxidants, and heart health.
Eat lots of fresh fruits and greens
Y’all know we load up on fruits and veggies all day. That is one of the best things you can do for yourself. If you can’t get yourself to eat all of the fruit and veggies, we suggest doing green juices!
Stay hydrated
This is an obvious one, but something we all neglect. We try to always have a water bottle with us so we remember to drink up. We also love drinking hot teas at home because it gets us to stay hydrated!
Many of you all know we have been eating mostly plant based for over a year now. The question we get asked most often is, “Where do you get your protein from?” We thought it would be better to write it up in a blog post for you all to read and reference later. By no means are we experts in this area– we just have read a little bit about it and it has been working well for us for now.
Before we get into that, we wanted to highlight this outfit from lululemon. We had been looking for a more supportive bra for a while now, especially for r, and were so happy when we found this Run Times Bra. We are wearing size 32 D for reference, and think it runs larger.
This bra is lightweight, but also really supportive. It has padded straps that you can adjust, and you can also cross them for a racerback tank.
Another cool feature about this bra is that there is perforated paneling, so you get good airflow to keep you cool.
We have on the “dark chrome” color.
Now let’s take a second to talk about these Align pants. We have these in both the crop 21″ and the short 4″, and they are SO good. If you don’t own a pair of these yet, you MUST get just even one pair. This our favorite pair from all of lululemon.
These pants are super lightweight, and high-rise, so they are comfy. They literally feel like butter when you touch them. Even better, they are sweat-wicking!
These pants from lululemon have a “naked sensation”, meaning you forget you’re wearing leggings, almost like a second skin! We have size 4 on in these, but these seem to run larger than the crops on us.
We paired the leggings with this grey cropped tee.We love that this tee is looser, and is flattering with higher waisted leggings, like these. Also, it is great to layer with for fall. We have size 4 on in this one.
For this second, look, we are wearing the same Align pants in the camo color. We love that you can wear these to the gym or pilates, and then out and about with other pieces in your closet.
We paired it with this Sculpt Tank, which has really cute mesh detailing, so it keeps you cool, but also shows that cute, strappy sports bra underneath. We have size 2 on in this one.
Underneath, we are wearing this Free To Be Bra from lululemon in size 6 that is stretchy and comfortable, and cute layered under tanks.
And, now for our protein talk:
You don’t need as much protein as you think
Not going to lie, we used to eat a TON of protein, mostly from animals (chicken, fish, turkey, eggs). There is nothing wrong with eating those at all, but from our research, you don’t need to be eating as much protein as you think you do.
We read that the Recommended Dietary Allowance (RDA) for “optimal” protein is 0.8 kg/lean body mass. You can also calculate it by your body weight x 0.36 to get your recommended protein intake in grams.
When we ate a lot of animal protein, we were eating more than 150 g of protein some days, which is crazy, since we didn’t need that much. PS- at that time, we ate a lot of protein and vegetables, so we needed the protein to keep us fuller, if that makes sense?
Plant-based protein gives you the necessary amino acids
According to what we read, all protein comes from the sun and the soil. So, whether you eat protein from plants that get it rom the sun and the soil, or animals that are eating the plants, the amino acids are the same.
How much protein can you get from plants?
So, if you’re curious, here is a graphic of how much protein you can get from different plants:
source: ohmyveggies.com
Some of our favorite foods are quinoa, chia seeds, spirulina, and lentils. You can make salads with a lot of these grains and legumes, and spirulina is great in smoothies!
PS- did you know that 1 cup of spinach has 5 grams of protein?! If you eat as many greens as we do, you can easily get 15-20 grams in with spinach alone. We love our greens!
Some other veggies that are protein-packed:
Alfalfa Sprouts
Watercress
Bok Choy
Asparagus
Broccoli
Mustard Greens
Collard Greens
Brussels Sprouts
Cauliflower
Of course, if you eat animal proteins, including these vegetables is even better!
We haven’t been back with a Wellness Wednesday post for quite some time! We had been wanting to share an updated workout routine/schedule with you all, and for some reason, we thought we had already shared one previously!
In case you missed our last Wellness Wednesday post, you can check that one out here!
If you all read some of our previous posts on low intensity workouts, or listened to our podcast, An Extra Dose, you know that we have been doing lower intensity workouts for about 9-10 months. Nothing against higher intensity workouts, but for us, this is what we were craving, and what we feel the best doing at this time.
In the past, we would go to the gym almost every day, and some form of cardio, like the stairmaster or bike, and then lift weights. We still think those are great workouts, but we just were very fatigued, and wanted to give our bodies a break!
We had both tried pilates in the past, but hadn’t really done it consistently. In January, we both started doing pilates at Session Pilates in Dallas and have been going pretty much every week, twice a week. We LOVE it, and actually look forward to the workouts. All of the instructors are great, and if you don’t think you can get sore or tired from pilates, you are WRONG!
We have gotten so sore sometimes, to the point that where it is days long, in the best way! Pilates really does transform your body, and strengthens your core, lengthens your body, and creates that lean, toned look that we love!
PS- if you want to take a free intro class at Session Pilates, mention “adoubledose”!
In addition to Pilates, we jump on our rebounder almost every day for at least 20-25 minutes. Read up on the benefits of rebounding in this post andthis post. We also like to do a p.volve workout at home, which is very similar to pilates! Check out more on p.vovle in this post!
Our current workouts schedule is something like this:
MONDAY: walk outside or rebound for 20-25 minutes + an at-home pilates or p.volve workout
TUESDAY: walk outside or rebound for 20-25 minutes + an at-home pilates or p.volve workout
WEDNESDAY: walk outside or rebound for 20-25 minutes + possible an at-home pilates or p.volve workout (or just walk, no extra workout)
THURSDAY: walk outside or rebound for 20-25 minutes + an at-home pilates or p.volve workout
FRIDAY: walk outside or rebound for 20-25 minutes + possible an at-home pilates or p.volve workout (or just walk, no extra workout)
SATURDAY: rebound for 30 minutes or short run outside + some at-home resistance band exercises
SUNDAY: rest day
PS- this black lace cami is A STAPLE and so comfy! Great to layer underneath sweaters in the fall. We have size s for reference. These black jeans are so stretchy and fit so well. We have size 25 short in them!
