Tag Archives: Fitness

How to get Super Strong Nails Naturally

how to strengthen nails
I’d been noticing that my nails have been getting crazy strong. I mean really noticeably hard and growing so quickly that every time I look at them I’m like, yikes! I need to trim these puppies. I hadn’t been doing anything specific to them, so I started to contemplate why I suddenly had wolverine-like talons. The only thing I can think of that I have been doing differently is that I am taking two kinds of supplements since I started my gym routine in the summer. I truly believe they have been contributing to my nail strength. Continue reading

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Fitness Friday: 1 Day Watermelon Cleanse

I carried a watermelon

I carried a watermelon

I got this idea from YouTuber Zoeebella who did a video on her 1 day watermelon diet. Its very simple, you just buy a whole watermelon and eat it throughout the day whenever you’re hungry. She also made a watermelon smoothie  in her video (again – very simple, just throw it in the blender).

I know I could not commit to a multi-day fruit cleanse, but I thought one day? That seems doable. And who doesn’t love watermelon? I also thought if you’re healthy with no medical conditions, one day eating only watermelon couldn’t be that bad for you, even if there is a lot of science out there warning against multi-day cleanses. I also chose to do it on a lazy rainy Sunday when I could sleep in a bit later, didn’t have to go to work or be around too many people just in case eating watermelon all day made me murderously grumpy and irritable.

So here’s how I did…

Breakfast: watermelon smoothie
I usually start my day with a smoothie, so it seemed natural to throw some in the blender like Zoeebella did and drink my first watermelon meal. It was really yummy, refreshing, and oddly filling. I did have a cup of coffee as well, because I learned from my 10 Day Detox that going cold turkey without caffeine gives me a headache.

Lunch: watermelon

1 day watermelon cleanse

lunch

Really delicious! I felt pretty full after eating a bowl of watermelon.

Afternoon snack: more watermelon
I felt peckish (not super hungry) and ate a little more watermelon, although somewhat less enthusiastically.

“Supper”: more watermelon
I was pretty hungry towards the end of the day. I ate another big bowl of watermelon. I thought – this isn’t so bad and I might be able to make it through this! I had eaten about 3/4ths of the watermelon in total.

But, I didn’t really feel as full as I did after lunch. About an hour later I started to feel REALLY hungry. I almost felt like I hadn’t actually eaten anything all day. I also felt a little light-headed. I also didn’t feel like eating any more watermelon.

Actual supper: boneless, skinless chicken breast
I needed protein!!! I had some chicken breasts in the fridge that I’d prepared for the week. I was starving and had to heat one up and eat it. Then I felt much better 🙂

So the 1 day watermelon cleanse didn’t really work for me. It was a cleanse fail. I think I could do the smoothie and just watermelon for lunch again, but then I’d have to eat some “real food” for supper.

I’d love to hear your experiences with any detoxes or cleanses you’ve done! Leave me a comment if there’s something you’d recommend or something I should avoid. And please like this post if you’d like to see more Fitness Friday posts.

Thanks for reading!
Love,
Nerdy Librarian Girl

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Fitness Friday: Low Calorie Hydration!

Karma Wellness Water

Karma Wellness Water

In the summer, its more important than ever to stay hydrated. I’m not a huge fan of plain water. I usually drink sparkling water and love my Soda Stream water carbonator which I previously posted about. I’m trying to avoid sugary drinks which I tend to crave when the weather is warmer, but I also try to avoid artificial sweeteners, like aspartame.

I have just discovered a really cool drink (and I am in no way affiliated with this company). Its has the rather cheesy name of Karma Wellness Water, but try to get past your initial eye-roll. At only 20 calories each, Karma Wellness Water comes in 5 yummy flavours – Pineapple Coconut (my fav), Acai Pomberry, Rasberry Guava Jackfruit, Passionfruit Green Tea, & Orange Mango. The reason its so low cal is that although it does contain some sugar, its mainly sweetened with Steevia, a naturally occurring sweetener made from the leaves of the South American Stevia rebaudiana plant.

The really cool thing about it though is that it contains premixed vitamins in the “KarmaCap” that you mix in, like A, D, E, B6, & B12 (in the Pineapple Coconut for example).

step 1 peel off the sticker

Step 1: Peel

step 2 press

Step 2: Press

 vitamins being released into the drink

The vitamins being released into the drink

step 3 shake

Step 3: Shake!

According to their website, water soluble vitamins lose potency in water: “Additionally, vitamins suffer degradation while they are exposed to UV rays, oxygen and heat. The loss is greater when the vitamin contents are spread across the full contents of bottled beverages. The broader the surface area, the greater the exposure. In sharp contrast, Karma’s vitamins are stored dry in the hermetically sealed cap, the vitamins are stored in a condensed area which limits exposure to the elements, and Karma makes use of opaque plastic and a UV blocker in its cap…By introducing the vitamins only seconds or minutes from actual consumption, it optimizes the effectiveness of the nutrient-rich ingredients.”

You are only supposed to drink 1 per day. I love them. The Karma Wellness Water are $2.29 CAD.

Another thing I have recently tried and am now obsessed with is all natural coconut water. At 48 calories in a 250 ml can, its a much better option that sugar-filled drinks. If you haven’t tried it before, it doesn’t really taste like coconut. Its more of a slightly sweet, nutty flavour that is very unique and distinctive. A study in a peer-reviewed journal showed that coconut water replenished body fluids better than water (Idárraga & Aragón-Vargas, 2010).

low sugar, low calorie coconut water

low sugar, low calorie coconut water

I buy the brand Thirsty Buddha which is $1.99 CAD (again, I’m in no way affiliated with this company).

I hope this gives you some ideas for yummy, low calorie ways to stay hydrated this summer!

Reference:
Idárraga, A. P., & Aragón-Vargas, L. F. (2010). Post-exercise rehydration with coconut water. Medicine & Science in Sports & Exercise, 42(5), 575.

Thanks for reading!
Love,
Nerdy Librarian Girl ❤

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Fitness Friday: YouTube Yoga

Hi guys! I’m back with another Fitness Friday. I wanted to share with you a recent discovery of mine: YouTube yoga! Although I go to YouTube to find out how to do all sorts of things (from how to poach an egg to how to install satellite radio in my car) it had never occurred to me to look for yoga. I used to love going to yoga classes, but since moving here I’ve had a difficult time finding yoga classes, one of the drawbacks of rural small-town living.

Solution? YouTube yoga. I roll out my pink yoga mat in my living room, ignore the strange looks from my cat Miss Vivien, and I’m all set. There are entire free workouts to follow anywhere from 15 minutes to nearly an hour depending on how much time you have.

Here are three of my favourite recent discoveries.

Yoga with Adriene

Yoga with Adriene

Yoga with Adriene

My favourite “yogi”, Texas-based Adriene is super cute and easy to follow, and her over 700,000 subscribers would surely agree. She has really creative video ideas and themes, like her 30 Days of Yoga series, and one of my favourites, her Bedtime Yoga Sequence. Adriene uploads a new video every Wednesday.

Yoga by Candace

Yoga by Candace

Yoga by Candace

Another great yoga YouTuber, Candace has lots of short targeted videos like 5 Minute Guided Meditation for Stress Relief and on specific poses or body parts, as well as longer videos. I love that she organized her videos by length (15, 20, 30 minutes). You know how Librarians love organization! Candace uploads a new video every Tuesday.

SarahBeth Yoga

SarahBeth Yoga

SarahBeth Yoga

SarahBeth has a great selection of 5-30 minute videos, many focused on restorative yoga and yoga to address different heath concerns. I am obsessed with her Yoga for Neck & Shoulder Tension. SarahBeth uploads new videos on Fridays.

I can’t believe it took me so long to discover YouTube yoga. Hope you enjoyed this post. If you have yoga channels that you love, please share them with me. I’d love to hear from you. Please like this post if you’d like to see more Fitness Friday posts!

Thanks for reading!
Love,
Nerdy Librarian Girl ❤

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Fitness Friday: My 10-Day Detox Experience

10-Day Detox Diet review

No carbs, no sugar, no dairy, no caffeine, no alcohol and a lot of celery

If you saw my Fitbit post, I mentioned I was attempting to be healthier. I decided to do a lot of things this summer to be more active and generally healthier, including joining a gym and working with a personal trainer. I thought it would be fun to keep you updated with some of the things I’m trying out with a weekly post I’m calling “Fitness Friday”. This week I’m reviewing my experience doing my very first ever cleanse, Dr. Mark Hyman’s 10-Day Detox diet.

I knew I could never get through most of the juice cleanses I was reading about (Only juice for 3 days? No way), but the 10-Day Detox designed to reboot your metabolism, allows you to eat solid food at least. You can get the full 10-Day Detox Diet meal plan here. The “detox” part is that for 10 days you basically eliminate sugar, carbs, dairy, caffeine and alcohol. Like any sane, rational person, my initial reaction to this idea was:

10-day detox diet review

Detox? Nooooooooo!

But honestly after doing it for 10 days, it wasn’t as bad as I thought it would be. I loved the morning protein shake recipe! I typically make a smoothie for breakfast so this wasn’t too radical a change for me.

10-day detox smoothie recipe

The breakfast protein shake recipe was super yummy

For lunch I would have a salad with 1/2 a chicken breast, and for supper another 1/2 chicken breast or a piece of fish with a “green base” like broccoli, asparagus, or brussel sprouts (actually one of my favourite foods – totally weird I know).  I snacked on raw almonds and celery sometimes with hummus. I did feel like I ate A LOT of celery.

What did I find the hardest part? Before I started, I thought giving up cheese (my favourite food!) would be the hardest part, followed by not being able to have a glass of wine. The hardest part actually turned out to be no caffeine! Despite all the testimonials about how amazing you feel, for the first four days I had a constant headache, a symptom of caffeine-withdrawal. I normally have about 2 cups of coffee a day. Once I got past that, I started to feel much better. I have gone back to drinking my morning coffee now but I’m not adding sugar anymore; I’ve switched to Steevia.

What worked really well for me after the detox is that I’m eating less sugar, I feel like I’ve broken my “cheese addiction” – the only dairy I’m eating now is yogurt – and I discovered I love almond milk. I’m lactose intolerant and have to take Lactaid pills, so I’m happy to be reducing the dairy I’m eating instead. I’ve also decided to boycott beer and wine for the summer, or at least avoid it as much as I can. I just feel better and sleep better without it.

Overall, it wasn’t life-changing, but I think a sensible detox is a great way to kick-start a change in your eating habits and make you realize you won’t miss some of the bad things you’re eating as much as you thought you would…except for caffeine! 🙂

I’d love to hear your experiences with any detoxes or cleanses you’ve done! Leave me a comment if there’s something you’d recommend or something I should avoid. And please like this post if you’d like to see more Fitness Friday posts.

Thanks for reading!
Love,
Nerdy Librarian Girl ❤

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Got a Fitbit

fitbit review

Of course I needed a pink one

Hey everyone! In an attempt to be healthier, I invested in a Fitbit. If you’re not sure what a Fitbit is, its a wearable fitness device that basically tracks your activity level, mainly by how many steps you take a day (among other features). There are lots of similar fitness devices on the market, like Jawbone and Vivo for example. I decided on Fitbit because a good friend of mine also has one and we can challenge each other and see weekly comparisons, which I though would be a good motivator.

The goal is to do 10,000 steps a day, but you can adjust your goal to fewer steps or more steps if you prefer. I love that when I get to 10,ooo steps my Fitbit celebrates by vibrating and lighting up! lol.

Fitbit syncs to my iPhone, iPad and PC, and you can see lots of information, like your progress over time, your number of “active minutes” per day, and how many calories you’ve burned based on your recorded activity level.

Fitbit review

The iPhone app syncs with your Fitbit and records all your activity

The coolest feature is that at night you can put it in “sleep mode” and it tracks how well you sleep, showing you when you were restless or awake and calculates your “sleep efficiency”.

Fitbit review

In “sleep mode” Fitbit can track how well you slept

I’ve only had it a few weeks so far, but I am really loving it and I think it is helping me to be more active. I will update you guys again in a couple of months for a full review and to see if I am still finding it useful. The model I purchased is the Fitbit Flex and it costs $99 CAD. Its rechargeable and I find the battery lasts about a week.

I was wondering if anyone else has a Fitbit or similar fitness device? Do you find it helps and are you still using it and loving it? Do the other brands do things my Fitbit doesn’t? Please share your experience, I’d love to hear from you!

Thanks for reading!
Love,
Nerdy Librarian Girl ❤

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