Annie Herman

More by Annie Herman

Shape-Up Rhodes: Going Bananas for Bananas- Cheap, Quick, Healthy Recipes for Busy Collegiettes™ 4/15/2013	Why should you go bananas? Bananas are a super food! They will help to keep you fuller longer, provide over 400 mg of potassium, and contain electrolytes along with a wide variety of vitamins and minerals to fuel your body. A banana in addition to your breakfast or post workout protein source is a great way to consume natural carbohydrates. Nourish your body and your mind with this affordable, portable, and tasty fruit! Banana boredom? Bored of your daily banana or banana-peanut butter combo in the dining hall? Check out these sweet treats that take minimal time to prepare and that taste heavenly. Have an extra minute? Prep one of these sweet treats, kick back, and indulge with your friends and roommates. Two Ingredient Ice cream: This is the EASIEST recipe ever and quite frankly, it beats consuming additives and artificial ingredients found in the ice creams in the freezer isle. Grab your roommates and get ready to indulge without the bulge for a sweet study break. Ingredients: 4 medium bananas 2 tbsp almond butter or peanut butter Makes Four Servings: 1) Slice four medium sized bananas into bite sized pieces (1/2 inch disks) and spread evenly on a cookie sheet or plate. Place them in the freezer for two hours.
Shape-Up Rhodes: Spring Workout Playlist 4/1/2013	Spice up your iPod this spring and keep your energy levels in check as the weather warms up. 808- Olivia the Band Otherside (3LAU Edition)- Nilson Vs. Third Party feat. Red Hot Chili Peppers I Got That- Kayla Brianna ft. Meek Mill Let There Be Love (Jumpsmokers Remix)- Christina Aguilera #thatPOWER- Will.I.Am ft Justin Bieber Can’t Hold Us- Macklemore Don't Make Em Like You- Ne-Yo ft. Wiz Khalifa Back to Love- DJ Pauly D ft. Jay Sean Diamonds (Pitbull Remix)- Rihanna Glorious (Extended Mix)- Cascada Alive- Krewella Jump- Rihanna ft. Theophilus London This is What it Feels Like- Armin van Buuren ft. Trevor Guthrie
Shape-Up Rhodes: Skinny Sips and Responsible Drinking Tips 3/4/2013	A GLIMPSE INTO YOUR FRIDAY NIGHT ALCOHOL CONSUMPTION: 5:30pm- Get ready to go out on the town. Crank up your favorite tunes, dance around with your friends, and sip on some vodka and crystal-lite to get yourself into party mode 1.5 oz or 1 shot of vodka + crystal-lite: 110 calories 6:30pm- Meet your friends for margaritas and queso at your favorite Mexican restaurant to relax and unwind before heading out to the party scene 1 Jumbo Frozen Margarita: 700 calories, 500mg sodium, 150mg sugar 8:00pm- Return to campus and congregate everyone into one location to pre-game the fraternity parties. Sip on some vodka and sprite or take a few shots of vodka along with your friends Vodka/Sprite with Two shots of Vodka: 300 calories 10:30pm- Arrive at Fraternity parties and head straight to the punch bowl or keg… Alcohol consumed: 500 calories 1:00am- Arrive back to campus starving from all of the alcohol. Head to Taco Bell, CK’s, Alex’s or one of your favorite spots for some late night grub 10:30am- Wake up hung-over and hungry. Go off campus with your friends for a big pancake breakfast. NOW DO THE MATH Drinks + Chips and queso and late night Taco Bell run = Disaster Alcohol not only has calories, but it also has the ability to: Spike your blood sugar Dehydrate you
Shape-Up Rhodes: Grocery Shopping 101 2/18/2013	Feeling lost at the grocery store? Follow these tips to save money, save time, and save yourself from stocking up on unhealthy products. Shop the perimeter- Most of the nutritious items are located on the outskirts of the processed food aisles. Steering clear from processed, pre-made foods in the inner aisles is the key to clean eating. Stick to fresh fruits and vegetables and lean protein Make a list- Making a list before going to the grocery store is important and helps you to stay on track. Try e-mailing yourself a list so that you have it on your phone when you get to the store Eat before you go to the store- This one is really important. Remember to eat something satisfying before grocery shopping. Otherwise you will end up purchasing products you do not need and will spend too much time at the store (I’ve done this before and it never goes well…) Buy what's best for your body- If you can't tolerate dairy, then don't buy dairy. I stick to a high protein diet, avoid packaged and processed foods, and do not eat dairy other than parmesan cheese for flavoring and frozen yogurt on occasion. I stick to a primarily Paleo diet consisting of lean proteins, healthy fats, and fruits and vegetables. This is not for everyone. Do what is right for you. *Read the label AVOID:
Shape-Up Rhodes: Links We Love 2/4/2013	Make your procrastination productive! Check out these health and fitness “Links We Love” and discover healthy recipes, workouts and fit tips! Tone It Up! The ‘Tone It Up girls’ are a dynamic duo from Southern California, posting daily fit tips, workouts, healthy recipes, and much more. The Skinny Confidential A health and fitness blogger and fashionista providing readers with healthy living tips and fabulous instagrams of her fabulous lifestyle Amanda Russell Fitness Olympic-Trained Athlete, Model, and founder of the AR Program-- Weekly workouts, recipes, fit tips, and much more Blogilates Upbeat and energetic fitness guru-- Posts weekly workout videos fusing Pilates, Cardio, and new music together Sarah Fit Native Bostonian-- healthy recipes, weekly workouts, etc. One of my favorites! Pinterest
Shape-Up Rhodes: Making Friends with the Weight Room 1/28/2013	The weight room: also known as the terrifying side of the gym, complete with free weights, machines, and mostly male athletes The cardio room: where you can get your gossip magazine fix or attempt to block out the rest of the world and ease into automatic pilot Why not get the best of both worlds? Stop ditching the weight room: you will NOT get bulky nor will you appear out of place if you walk in with confidence and knowledge of your practice. Think Cardio is the key to weight loss? Think again. Cardiovascular exercise is a key component to your weight loss regime with a higher calorie burn per minute, however the calories that you burn doing cardio are not equivalent to the calories you burn lifting weights. According to Wayne Westcott, Ph.D., director of research at the South Shore YMCA in Quincy, Massachusetts, “Lifting weights gives you a metabolic spike for an hour after a workout because your body is trying hard to help your muscles recover. That means you'll fry an additional 25 percent of the calories you just scorched during your strength session.” Therefore, a balance between strength training and cardiovascular exercise is essential if you want to burn fat and gain or maintain muscle tone. Will you get bulky from lifting heavy?
Shape-Up Rhodes: Realistic Wellness Resolutions for 2013 12/26/2012	Let’s be real here. If you hardly work out now, a resolution of hitting the gym six times a week will fall apart by mid January. If you have a major sweet tooth, cutting out all sweets from your diet is going to result in a candy binge from deprivation. This holiday season, try setting a more realistic resolution for yourself. Even if the resolution seems like it’s not a big enough step in the right direction, taking a more realistic approach using smaller steps should lead to greater success. You can always alter your resolution in the future. Start with one goal, one thing that you will work on for the first month of the New Year, master it, and then advance it. For example, if your resolution is to workout 3x/week, start with this goal, master it, and if you’ve done a good job and feel that it is manageable and you’d like to bump up the intensity, change it to 5x/week. Do NOT start right off the bat with a goal of 5x or 6x a week if you know you’re not going to be able to keep up with it. Below are ideas of realistic New Years resolutions that focus on improving your physical and mental health. Use these guidelines in 2013 to stick to your resolution. Stressed? Try writing down one positive aspect, one negative aspect, and one future goal for yourself at the end of each day. Keeping your mental health in check is important when it comes to maintaining healthy relationships with others and with yourself.
Shape-Up Rhodes: Winter Workout Warrior Playlist 11/28/2012	Keep your spirits up this winter and power up your workouts with music! Check out what has been playing on my iPod to get me through workouts this holiday season. Is there a song on your iPod that you have been playing on repeat to get you through your workouts? Post the track name and artist in the comment section below and your song will be featured in Shape-Up Rhodes' January playlist! Closer- Tegan & Sara Rest of My Life- Ludacris feat. Usher & David Guetta Change Your Life- Far East Movement Is It Love- Collin McLoughlin Feel This Moment- Pitbull feat. Christina Aguilera A Million Lights- Grant Smilie & Walden Ft. Zoe Badwi As Your Friend- Afrojack feat. Chris Brown Breakin’ The Doors- KapSlap (Skrillex x Katie Perry x Zedd) I Love It- Icona Pop I Found U In Sunshine- Pete Sweat
Shape-Up Rhodes: You Are What You Eat- Why Your Workouts Aren't Working 10/28/2012	Have you been putting in the extra effort to get to the gym and get back into in shape for your Halloween costume, formal dress, or just for your own wellbeing? You went from working out once a week to working out 5 times a week, you attend aerobics classes twice a week, and you are even following a training schedule for your first 5K, but you’re still not getting the results you desire..... By making a few tweaks in your diet and changing the way you fuel your body, you will start to see your workouts pay off! COMMON MISTAKES + REVERSING THEM A) Food=Fuel; Fueling and Recovering from Workouts You are not fueling your workouts properly. You need to eat adequate nutrients before and after a workout for your body to prepare and fully recover, and to gain lean muscle mass. Bottom Line: Nutrient timing is everything. If you eat the wrong foods before or after a workout (for example, eating “FroYo” with loads of sugary toppings after a strength training workout--zero nutritional value) or if you wait too long to refuel after a workout and let your body starve, you will actually start to lose your muscle mass and your workout will have been useless. What is the point of even working out when you’re not refueling properly?
Shape-Up Rhodes: Study Abroad, Stay in Shape 10/12/2012	Traveling with friends every weekend, exploring unfamiliar territory, establishing a fixed schedule, and thus, adapting to a new culture-- what a fulfilling experience studying abroad is But what happens when you find yourself caught up in the midst of all the excitement? The combo of a skewed sleep schedule, exposure to a lower drinking age, and overall lazyness has ridded your mind of the healthy habits you once incorporated into your life. Adapting to a new setting is a challenge indeed, but the common "I'll workout tomorrow" or "I'll stop drinking during the week" catch phrases don't need to be lies anymore. If this is you right now, don't sweat it. (Ps. Yes that's me in the photo doing a park workout on my second day here in Madrid!) Here is the good news.... Working out abroad is EASY. It doesn't necessarily require a gym or a lot of extra time. 20 minutes of exercise is less than 2 percent of your day. Multiply this by 4x a week. Trust me, you can spare 20 minutes of the time you spend Facebook stalking and browsing the Internet for cheap flights and hostel prices to get moving. You don't even have to leave your apartment or home stay.... Let's get to it! Make these small lifestyle changes for big results:

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