Tasty Tuesdays: Homemade Sports Drink

Since I am an avid tennis player and love working out during the summer I need constant hydration. It is key to get  the electrolytes and sugar to restore my energy so I don’t get dehydrated on the courts when it’s 80 degrees out. Last summer, I was drinking Vitamin Water.  After discovering how terrible Vitamin Water is for you my mom told me I couldn’t bring it into the house. I needed to come up with a health, homemade alternative that would do the same thing. What I came up with is pretty delicious and very easy to make. I am sharing my homemade sports drink recipe for the #SummerBloggerChallenge and the first of what I hope will be a weekly post called “Tasty Tuesdays”. For a long time I have wanted to do a weekly recipe and this is the perfect opportunity to start.

Homemade Sports Drink: 

Take Note: this recipe will fill a 100 ml size bottle.

Ingredients: 

1/3 cup pureed strawberries (to do this blend strawberries together in a Vitamix until smooth. Just strawberries.)

3 1/2 cups of cold water

1/4 cup hot water

1/4 teaspoon salt

2/3 cups orange juice (fresh or bottled)

Directions: 

1. Dissolve the salt in the hot water. Once it fully dissolves, pour it into the water bottle of your choice.

2. Add the pureed strawberries

3. Add the cold water

4. Add the orange juice

5. Shake the bottle until all contents are mixed. Make sure the top is closed tightly so nothing will leak out.

6. Put in the fridge to chill until ready to drink. If you want you can add ice to keep it cold.

7. Enjoy before, during or after  your workout!

photo-2

If you try it, I hope you enjoy it! Let me know if any cool tweaks or flavors are totally awesome! Keep an eye out for another recipe next week!

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Summer Necessities and Basics #SummerBloggerChallenge

Since my summer basically consists of playing tennis, writing and reading, my necessities are pretty low. The basics I have in my bag every day and what I use at home are different because I don’t carry my laptop to the courts.  Both are integral parts to my summer. When I first got this prompt weeks ago as part of the #SummerBloggerChallenge my mindset was in a totally different place. I was carrying a bag with my wallet, camera and phone through Europe. Now, my bag is a tennis bag and its contents are quite different than what I typically carry on a daily basis.

My Tennis Bag Contents

My Tennis Bag Contents

A) My tennis racket. My racket has practically become an extension of my arm. I am playing six days a week for three hours at the most and one at the least. I am very active and rely on it.

B) Tennis balls. It’s always good to have a spare set of tennis balls in my bag. I might end up playing a match someone outside of the practices or lessons with the coaches.

C) A spare hat. It gets warm in the Cape. Having a hat in case of an emergency was a trick I learned last year. I rarely wear it but when the weather is brutal it is a great relief from the sun and the hot summer temperatures.

D) Sunscreen. I said it’s hot. I love the Neutrogena spray sunscreen. It is easy to put on and easy to carry. I have a face one also since my skin is pretty sensitive and I don’t think using a spray on my face would do it any good. It is a lifesaver when the sun is beating down on you. The last thing I want is to get sunburned.

E) Wristlet. My Vera Bradley wristlet comes everywhere with me. It has all the basics I would need in an emergency and my keys are attached so I won’t lose them when I move from the courts to the gym or between courts in the clinics.

F) Water bottle. Staying hydrated was always my downfall last year. Now that I have this water bottle from Pink by Victoria’s Secret, it has only been a problem once. They hold more than your regular Poland Spring water bottles, are reusable and it shows my personality.

G) Phone. This is where my entire life lives. I have all my tennis lessons on my ICal. Having it in immediate reach makes it easy when a scheduling question comes up or I need to reach someone about a time change. It also makes me feel better knowing I have a way to contact someone in the rare case I run into car trouble on the ride to or from the club.

My other necessities, which don’t usually go in my tennis bag are my computer so I can write and blog, whatever book I am reading and occasionally the external hard drive with my photos on it. These three things combined with my tennis bag keep me organized and define my summer so far.

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Discouraged and In Pain

When I first started my aerial class, I really wanted to be good. I knew going into it I would not succeed at first and would have to be patient. As the weeks have progressed, I’ve discovered a few things: making up what you missed is not so easy and maybe my body isn’t built for aerial.

Between early travels home due to snow, car issues and sickness, I’ve fallen behind in what we are learning. I can only successfully get myself into the different positions on my own every so often. The feeling of your hamstrings and upper arm muscles pulling is a very painful sensation.

I’m used to muscle soreness.  Thanks to my motivation to get as fit as possible by Liquid Latex, I’ve started walking like a penguin because of my hard workouts. I can tolerate that; I know how to fix it. What I don’t know how to fix is a pulled muscle.

The muscle pain I felt last time is not something I want to replicate. Thursday’s class last week was one struggle after another and I’ve hit the point of discouragement. I don’t do this often, but sometimes, I need to listen to my body and say it’s time to stop. One part of me hates doing this; I don’t like knowing I’ve given up. I really wanted to be able to walk out of this class at the end being able to do most of what we learned on my own.  Now, I don’t know if that will happen. The other part of me knows I should stop before I seriously injure myself.

I have a decision to make: whether I stop going altogether before I get hurt or see if I can get somewhere and pick up one or two things before the class ends.

Four Steps to a New, Healthier Routine

27 days until Liquid Latex. That means I have 27 days to get in better shape and the only way I am going to do that is to make adjustments to my routine. I am going to start adding proteins and vegetables to meals and cutting unhealthy snacks from my diet. Workouts will be happening more frequently.  Homework won’t be done last minute all the time. I will actually get sleep.

I have always been terrible at managing my own diet and maintaining healthy eating habits. It’s been hard for me since freshman year. Moving off campus has made it easier to eat healthy food, but I’m still struggling. The first step is to go grocery shopping and buy things I know are good for me, and actually use them. I know I need to go to Whole Foods, but before I do that I need to go through my fridge and the food I already have and reassess. That will be the first step.

I am going to add in more cardio and get up earlier.  I really liked my seven or eight AM workouts.  I am going back to them; my goal is to hit the treadmill each morning and actually use the 7 minute workout app I downloaded. Seeing my trainer and playing tennis will be bonus workouts but I need to start pushing myself more. I have the motivation, so I am going to run with it, literally. The exercise is the second step.

The third step is actually cracking down on homework.  The procrastination needs to stop and more time needs to be spent on my work. I’m aiming to get readings and papers done ahead of time, and get more on top of things. This will help me get to bed earlier and help with the last step: sleep.  I need to start getting sleep, or at least fall into a regular sleeping schedule. I’m tired of nights where I am exhausted at 9 PM and nights when I am up until two in the morning for no clear reason.

These things are not unrealistic, and these changes are happening for what I see as a very important reason: I need to make adjustments so I am happier overall, and these four ways have been proven to work.