Fasted Cardio...Why even go there?

Hi, I'm Erin, and I have a love-hate (mostly hate) relationship with cardio. But, this half marathon I'm training for? Yeah, gotta fit in the extra cardio. Do I like it? Heck no. Would I rather be lifting something heavy, you betcha. But, gotta suck it up and do it. 

Got up this morning and got in fasted cardio. Here's the thing. If I've gotten enough sleep, I am your most obnoxious, cheerful morning person. But if I don't get my 8-9 hours of sleep, I am probablyyyyyyy comparable to the devil before I have my coffee. So with that said, I'm trying to get back in my morning routine of waking up at 5 and getting started. Anywhoooo. Yes. Fasted cardio.

For those of you who have never tried it, it actually is better than it sounds. Yes, you are up before your brain is, and you're working out before breakfast. But there's the key- do it before your brain realizes what you're doing! 

Here are  some of the benefits to fasted cardio:

• Burn extra calories throughout the day 
• Forces your body to use fat as an energy source (taps into those stubborn areas, like hips and thighs for women/lower abs for men)
• Burn more fat on empty stomach than with pre-workout meal hours beforehand
• While fasting and while exercising, your body releases HGH (human growth hormones), which prevents muscle being burned as an energy source 

This is from both researching the subject, and my own experience. This is totally just my opinion that fasted cardio is beneficial. Many academic types would argue it has adverse effects, and this has been a controversial topic for some time. While both sides have merit, I choose to believe it does have benefits from seeing results in myself. My advice to you? If you're really on the fence, check your own results. Just measure your body fat and calculate your lean mass. This goes for all aspects of fitness- the case studies are still fairly new, and all of the experts all have their own opinions based on their research. How do you know what to believe? Stick with what is working for you personally.

Whether fasting or not, to make your cardio count, you've got to add intensity. The joke about the girls who go into the gym and come out looking just as good as they went in- its true. You've got to work up a sweat and really work for those results, or they won't come. Its all up to you! I like to throw HIIT (high intensity interval training) workouts in my weekly routine at least 2-3 times a week. No one likes cardio, but it IS vital to every person's fitness journey, no matter the goals. 

Baked Crispy Brussels Sprouts

This is such a easy recipe. 

1. Preheat oven to 400 degrees F. 
2. Cut Brussels Sprouts  in half lengthwise. 
3. In a bowl (or ziplock bag), add olive oil, salt, pepper, and garlic powder. 
4. Roll the brussels sprouts around in your mixture, and lay flat on a baking sheet. *I always put aluminum foil down, less to clean up later!
5. Bake around 20-30 minutes, depending on your oven! I like them a little brown on top, it doesn't mean they are burnt! I also turn the pan around about halfway through, just because my oven cooks a little uneven. 

So yummy and healthy, I normally eat them all right away!

Easy Breakfast Ideas- Egg Whites on English Muffin

As much as I love to meal prep, I do love a good hot breakfast. But who has time in the morning? I just got this egg cooker from Pampered Chef. It. Is. AWESOME!!!! 

1. Pour your egg whites (or a whole egg, whichever you like) in one side of the bowl. Yes, I know it looks like a dog bowl! Cracks me up! Anyways. In the other side, put another egg or water- but definitely don't leave it empty or it will crack. 

2. I put salt and pepper, but you could get creative...whatever you normally put with your eggs! Peppers, mushrooms...and microwave usually about a minute- more time for more eggs. Makes sense.

3. And voila! Toast your english muffin and you have a sandwich! Who needs McDonalds? I can make this quicker at home than sitting in line, and way cheaper too! And who knows how much more healthy.

Enjoy!

Why I love English muffins- 

• No cholesterol
• Low in saturated fat
• Good source of folate, thiamine, manganese, and selenium
• Provide a small amount of protein

Why I love egg whites-

• Lower calorie, fat, and cholesterol content than whole eggs
• Great source of protein- and same amount as in a whole egg

*The whole egg is where you find your vitamins B2, B12, D, and iron! I do still eat whole eggs as well!