Day 6: ♥ Fitness Holiday July 4th!

Want to loose Belly Fat and Burn Calories Fast?
According to research (Colorado State University) you can burn an extra 200 calories by doing just 2.5 minutes of sprint intervals!

Day 6! InJoy your 4th, Eat Clean and Travel Safe! 

fitness_mindovermatterpicHappy 4th everyone! Now that you’re prepping for that epic barbecue or on the road to your family’s remember to ‘eat clean’!

Sprinting for the Fastest Calorie Burn

Sprinting is so awesome! I didn’t find out until last night just how effective these interval exercises truly can be. After doing them in the early morning, about half way through my day I noticed I felt and looked different. I could actually see my belly fat disappearing! This has been the most difficult area of my body to reduce fat. True I’ve been in full submission of my nutrition plan – no bread, no sugary snacks, no late night eating! But this fast? I was amazed at how I felt almost instantly after doing the Sprint – Jog and Hills intervals.  So I started to investigate, here’s what I found!

FloJo, Olympic Athlete.
FloJo, Olympic Athlete.

Fact: You can burn more calories doing intervals of jogging and sprinting then a full class of regular yoga! Want to reduce belly fat and get lean muscle- Sprint!  According to research (Colorado State University) you can burn an extra 200 calories by doing just 2.5 minutes of sprint intervals.  

This is what a sprint interval looks like:

  • 30 seconds of full-on sprinting
  • 30 to 90 seconds of jogging or walking


More Ways to Burn Calories! 

Stair Run – Build endurance, stamina, this High Intensity Total Body Workout 

Credit. Health Fitness Expert.
Credit. Health Fitness Experts.

Don’t have enough time to exercise? Try Stair Running for 10 minutes a day! This exercise builds muscle,  builds endurance, sheds fat and tones your entire body! You can burn almost 100 calories walking up the stairs for 10 minutes, or almost 200 calories running up the stairs for 10 minutes.

For a more accurate body weight, height, age calculation  go here! According to this calculation I can burn 753 calories in 1 hour with Stair Running training.

Swimming – Hands down swimming is ‘the’ elite, most effective form of exercise overall!


For weight loss and toning, swimming is the best cardiovascular exercise recommended by doctors to reduce obesity and gain a full body workout.  You can get healthier faster, shed belly fat, tone more muscle groups simultaneously, increase endurance and strength! You can burn 500 calories in 1 hour of swimming. Tip, the Butterfly stroke burns the most calories at about 750 calories for 1 hour training. The only kickback is swimming may increase your appetite so eat low sugar, whole foods with lots of healthy leafy greens and whole grains!

Jumping Rope – For quick weight loss and upper body toning! 

woman-jumping-ropeTrying jumping rope if you want to loose weight fast and tone your upper body in a quick, portable, fun way.
Remember those jump rope days as a kid out on the play ground for hours at a time? Okay so jump rope training nowadays is way more complex then our kiddie days but it’s well worth the time and investment in practice! You can burn 100 calories in 1 – 10 minute jump rope session and 1,000 calories total a week in practice! 

Top Vegetarian and Vegan Meals for the 4th of July! – Train Mean and Eat Clean!

I found some rocking vegetarian and vegan meals to prepare for this 4th! Injoy some of these guilt-free, power-packed nutritious meals.

Really Awesome Black Bean Burgers

Really Awesome Black Bean Burgers.
Really Awesome Black Bean Burgers.

You can still get in your holiday burger with these beautiful healthy alternatives. Black bean burgers can serve you up to 10 grams of protein per burger and up to 115 calories.  Try this Black Bean recipe.

Simple Grilled Potato Salad

Simple Grilled Potato Salad.
Simple Grilled Potato Salad.

Bored with regular potato salad, try this grilled potato  salad recipe.

Vegan Kale Ceasar Sald with Chickpea Croutons

Vegan Kale Ceasar Sald with Chickpea Croutons.
Vegan Kale Ceasar Sald with Chickpea Croutons.

What’s not to love about kale and chickpeas? Add these together in this recipe for the full benefits of a healthy dose of vitamin K, iron, protein and more! Get Vegan Kale Ceasar Salad and Chickpea Croutons recipe!

Sweet Potato Biscuits

Sweet Potato Biscuits from KBlog Lunchbox.
Sweet Potato Biscuits from KBlog Lunchbox.

Indulge a little with these baked favorites. Get the Sweet Potato Biscuit recipe!

The Ultimate Guacamole

Cinco De Maya Quacamole.
Cinco De Maya Guacamole.

Avocado is a “good” fat fruit that offers great weight loss benefits. Try this Cinco De Maya Guacamole recipe!

Raw Berries and Cream

Raw Berries & Cream. Choosing Raw.
Raw Berries & Cream. Choosing Raw.

Simple and tasty with super healthy antioxidants. Get your Raw Berries and Cream recipe!

Watermelon Sangria

Watermelon Sangria.
Watermelon Sangria.

Cool down and heat up with a watermelon favorite! Add this Sangria recipe to the mix. Get this Watermelon Sangria recipe!

And remember Freedom isn’t Free! Have the Best Day Ever!




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Published by Hi, I’m Daria.


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