by Cascade Ice on July 15, 2021
Now more than ever, people are headed outside to get fresh air and a healthy dose of exercise. With gyms across the country experiencing record low membership levels, what better reason to adopt some fun workouts that you can do outside?
Outdoor workouts challenge your muscles using a science called “muscle confusion.” With all the natural inclines, declines and various obstacles found in nature, your body must work harder to burn calories. But the great thing about it? You’re usually having so much fun and distracted by all the sights and sounds of the outdoors that you don’t realize how hard your body is working!
But where to start? Check out these 6 solid exercises you can do anywhere, using just your bodyweight:
Side Broad Jump
Target your leg muscles by standing on a flat surface starting with your feet together. Bend your knees and leap as far as possible to one side, landing on the foot of that same side. Leap back the other direction, landing on the opposite foot. Start with 15 hops on each side and use your arms as momentum.
Bench pushups
Build your chest, arms, and abs by finding a nearby bench or set of stairs. Place your hands on the top of the bench (or a few stairs up) and put yourself in a “plank” position with arms outstretched. Lower your arms and chest and then push up. Try to complete 20 repetitions.
Step-ups
Target your leg muscles using any type of object that you can safely step up on, like a stair, bench, or flat rock. Step up on each side, a total of 20 times. To switch things up, try lifting your leg up behind you when you step up, which will tone your glutes.
Sumo Squats
Set your inner thighs on fire with sumo squats! Stand with your feet farther than your hip width, with toes pointed slightly outward. Slowly lower your lower half down as far as you can go and repeat 20 times. To add a challenge, add a small hop at the top of the movement, or raise up on your tippy toes!
Bicycle Crunches
Lie flat on your back with both legs stretched out straight, with your arms bent behind your head. Take turns bending your left and right legs up to your chest, while pulling your core muscles tight and toward the ground below. As you alternate your legs bending, pull the opposite elbow from each leg to the opposite knee. Try to complete 20 crunches total and your abs will be on fire.
Mountain Climbers
Don’t be intimidated by the name – these are one of the most fun outdoor exercises there are! Begin in a plank position on the ground (or, if you need assistance, use an elevated surface instead) and alternate pulling your knees up to your chest in a rapid motion, getting your heart rate pumping. Make sure to keep your hips level and parallel to the ground. Try for 50 total mountain climbers.
With any outdoor exercise, remember two very important things – sun protection of at least SPF 30, as well as staying hydrated! Keep things refreshing and exciting by grabbing one of our USDA organic sparkling waters with a crisp dash of flavor.
Do you like to work out outdoors? Tell us in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
by Cascade Ice on July 2, 2021
The Independence Day holiday is the time of year to make a really big bang if you’re hosting a get-together. That’s why we’ve pulled out all the stops to help you make a cocktail that will have your guests begging for more (and asking for the recipe!).
While you can make the original version of this cocktail with alcohol, you can also make some small adjustments to the ingredients to enjoy a booze-free, festive drink for the perfect 4th of July! Read on for how to whip up a Red, White and Blue Layered Cocktail.
Cascade Ice Red, White and Blue Layered Cocktail
Ingredients:
1 cup of ice
2 oz. of Grenadine (Sub with cranberry juice for non-alcoholic)
2 oz. of Cascade Ice Sparkling Water in Coconut
2 oz. of blue curacao (Sub with blue sports drink for non-alcoholic)
Directions:
Fill glass with ice. Pour the grenadine in the glass first, followed slowly by the Cascade Ice Sparkling Water. Finish by carefully pouring the blue curacao on the top of the glass. Finally, slowly pour the blue Powerade to the top of the glass. Insert a straw and garnish with fresh fruit (if desired) and serve!Have you ever made a unique holiday cocktail to serve your guests? Tell us in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
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Recipes
by Cascade Ice on June 20, 2021
Sugar is something that is ubiquitous in the American diet – it’s literally in almost everything we consume, from cereal to salad dressing. But what many people don’t realize is that it’s so easy to overconsume. The average healthy person should not eat more than 24 grams of sugar per day. And considering that an average chocolate candy bar contains about 20 grams of sugar, that doesn’t leave much left for other foods.
Why does sugar have such a bad rep? While sugar is a necessary part of our diet because it’s needed for our body’s cells to make energy, you can easily overdo it. Added sugar can be found in sodas, yogurt, soups, bread, and even ketchup. Diabetes is one disease that people typically think of when it comes to consuming too many added sugars, but overconsumption can also affect your heart health through prolonged (chronic) inflammation. High amounts of sugar can also overload your liver, which works hard to process sugar the same way it does alcohol. Over time, this could lead to fatty liver disease, which can be a slippery slope into both diabetes and heart disease.
But sugar consumption is a hard habit to break, especially when you tend to drink your sugar calories rather than eat them. Because liquid calories don’t satisfy our bodies like calories from solid foods, our bodies get “tricked” into consuming more calories in our daily diet than we actually need. How can you break the cycle? Here are a few tips to get you started.
First off, pay attention to what you’re consuming. Read labels and perhaps even start a journal to see where you’re at with your sugar consumption. Not the number of grams of sugar per serving on an item, as well as the total number of servings it contains. Also, keep track of both your food AND your beverages. Sometimes we forget that our morning frappuccino can be loaded with an excess of sugar grams because we’re not having to chew it.
Next, try some healthier swaps for things that may have too much of your daily sugar allotment. If you tend to reach for a grain-based breakfast, it’s likely that you’re adding more sugar than you realize. Instead, reach for a protein-packed breakfast like eggs or this green smoothie. It will keep you fuller longer, which will lead to less overconsumption and weight gain. If you can’t get enough of sodas, try a flavored sparkling water instead. Cascade Ice Sparkling Waters have different product lines to choose from, and are free of sugar, calories, gluten and sodium. Plus, you’re getting hydrated, which has proven to stave off sickness and maintain a healthy weight.
Lastly, whenever you can, reach for natural sugars – those found mainly in fresh and frozen fruit. Fruit is naturally sweet but has the added benefit of being full of fiber, vitamins and minerals to keep you healthy and full. Other examples of natural sugars can be found in greek yogurt, dark chocolate, and dates. So,reach for the real, good stuff when the sweet tooth cravings kick in!
What do you do to tame your sugar cravings or cut back on sugar? Tell us in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
by Cascade Ice on June 4, 2021
June is National Fruit and Vegetables month, and you know we must celebrate! Every balanced diet needs a good dose of fresh fruits and vegetables – after all, they’re chock full of vitamins, minerals and antioxidants that ward off disease and premature aging. Alongside a balanced diet, regular servings of fruits and vegetables can even help you manage your weight for a lifetime of good health.
But what if you don’t like the taste of spinach, or you just can’t fathom how you’d achieve your daily requirement of fruits and vegetables while you manage a busy lifestyle? That’s simple – enter our Powerhouse Fruit and Veggie Smoothie!
All you need is access to fresh ingredients, as well as a blender. The great thing about smoothies is that you add what you like and leave out what you don’t like, and many protein powders on the market today are organic and taste great – making them a perfect addition to a fruit and vegetable smoothie. It’s also best to prep your ingredients in advance. Perhaps purchase some reusable freezer storage bags and start an “assembly line” using all the ingredients. That way, all you have to do is pull a bag out of the freezer when you need a quick, protein-packed, filling smoothie. Here’s what you’ll need:
Cascade Ice Powerhouse Fruit and Veggie Smoothie
Ingredients
1.5 cups of spinach leaves
1 cup of kale
½ cup of strawberries
½ cup of blueberries
3 tbsp. organic protein powder in flavor of your choice
½ cup of almond or oat milk
½ cup of Cascade Ice Sparkling Water in Kiwi Strawberry
2 tbsp. Peanut butter or almond butter
Blend all ingredients together thoroughly, pour in glass and enjoy!
Have you made a smoothie with fruits and vegetables? What ingredients do you prefer? Tell us in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
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Recipes
