April 27, 2024

How to Exercise at your Desk by Sarah Johnson

September 30, 2014 By Leave a Comment

We realize it’s sometimes tough to fit in exercise during the work day, especially with all of the family activities you have planned before and after your 9-5!  But taking even a 5 to 10 minute break during your work day can help you de-stress, re-focus and gain energy.  And you don’t even have to change out of your work clothes!

Try these desk exercises the next time you need a pick me up at work:

Chair Squats (Sit to Stand)
Stand shoulder width apart in front of your chair and lower your body down as if you are about to sit back in your chair.  Then press through your heels back up to a standing position. (If your chair has wheels make sure it is against a wall!)

Desk or Chair Dips

While sitting on your chair, place your hands on either side of you-palms facing back. Take a step forward and lift your hips off the chair and slightly forward. Lower your body down by bending at your elbows and push back up to the starting position by extending your elbows.

Desk Push-ups

Place your hands on your desk slightly wider than shoulder width apart. Walk your feet back so you are in a straight line from head to heels.  Lower your chest towards the desk while keeping your back flat, then press up to the starting position.

Wall Sits

Place your back against a wall and take a step forward with both feet. Slowly lower your body down until your knees are at a 90 degree angle (if that is too far, go only as far as you can). Hold this position with your arms relaxed at your sides, or with computer on your lap.

Follow Sarah on Twitter @SarahJChicago

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Fun in the Mud by Nicole Bryan

September 26, 2014 By Leave a Comment

Racing your first Mud Run event? You won’t regret it! Regardless of your fitness or sport background, you will be challenged by this unique event style. Mud Runs have gained popularity in the past few years, because they are a fitness-filled total body workout of fun.

Here are a few tips to get you to the finish line happy and healthy:

Pace Yourself. The energy at the starting line of any event is super-charged! Mud Run race organizers usually plan to have a sustained run of a quarter or half-mile at the beginning for the purpose of spreading out participants upon arriving at the first obstacle. Remember to warm up, instead of sprinting to the first obstacle. Take your time, save your sprint for the end of the course. Your muscles will thank you.

Look for a Clear Path. There will be fellow athletes at each obstacle. In fact, some obstacles are really impacted and you may even have to wait. When approaching the obstacle survey others around you, see what approach they’re taking and then choose a different approach position. Usually the outside, corners or edges are least crowded as others simply follow the athlete in front of them to the middle of the obstacle. Look for other paths that volunteers are creating for athletes.

Focus on Efficiency. The more efficiently you can use your body, the better in obstacle course racing. For example, you see a wall as your next obstacle. If there aren’t other athletes in front of you, run and jump over in a single motion. This approach is more efficient than stopping completely and pulling your body over the obstacle and then having to regain running momentum again.

Think Outside of the Box. Sometimes rolling saves muscle energy over crawling. Explore how you can use your legs, instead of only your arms. Try how you can use your arms, instead of only your legs. Try using your total body to decrease cardio intensity.

Use Momentum. Keep moving forward. Running, walking, jogging, crawling, rolling, skipping, whatever it takes. Momentum from your run should carry you half way up the cargo net. Momentum from your downhill sprint should propel you over the wall. Momentum from your jogging can move you easier through the mud pit.

Have a sense of humor, have some common sense, have a smart approach to each obstacle, and most of all have fun in the mud!

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Have a Ball by Nicole Bryan

September 25, 2014 By Leave a Comment

Tired of the same old routine at the gym? Make your fitness fun! Get on the stability ball and mix up your workout. Exercising on the ball improves balance, posture, body awareness and coordination. Performing exercises on an unstable surface (the ball) recruits more muscles in the core to keep the torso steady (stabilization).

Make sure the ball is the appropriate size for you. When sitting on the ball your thighs should be parallel or slightly below the hips. The following exercises are for intermediate exercisers and for those without muscle/joint concerns. Perform exercises at your own risk. Always consult your physician before performing exercises. Pull your belly button in towards your spine during each exercise.

Standing Wall Squat- (strengthens the lower body). Place the ball against the wall positioned in your lower back area. Walk your feet slightly forward, keeping them about hip width apart. Perform a squat by bending your knees and allowing your hips to shift backward.  Bend your knees until you feel tension in the front of your thighs, then return to a standing position. Do not let your knees travel in front of your toes.  Repeat 12-15 times.

Seated Row with Tubing- (strengthens your upper back). Sit on the ball. Pull your belly button in towards your spine and sit up tall. Extend your legs out in front of you, so only your heels are touching the floor. Wrap the tube around your feet and hold on to the handles.  Pull your elbows into your body. Extend your arms to return to your starting position.  Repeat 12-15 times.

Incline Ab Curl- (strengthens the core).  Sit on the ball, walk your body toward the floor until the ball is under your low back.  Curl your trunk pulling your ribs down toward your hips.  The ball should not move.   Repeat 12-15 times.

Enlist the help of a Fitness Professional to build a workout routine on the stability ball for you.

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Not just for breakfast…Strawberry Banana Oat Pancakes by Helen Agresti

September 23, 2014 By Leave a Comment

Strawberry Banana Oat Pancakes

Breakfast is our favorite meal of the day. Therefore, I’m super excited to share our latest healthy pancake recipe with you. I couldn’t resist adding my usual go-to healthy ingredients.  I included oats, chia seeds, and flax meal for additional fiber and Omega 3′s.  The egg whites and unsweetened almond milk provide an extra boost of protein.  These healthy and scrumptious pancakes can be stored in the refrigerator for up to 2 days or in the freezer for 2 weeks.

Ingredients
(makes 10 pancakes)
1. ½ c whole-wheat flour
2. ¾ c old fashioned oats
3. 1 tablespoon dark brown sugar
4. 1 teaspoon baking powder
5. ½ teaspoon baking soda
6. 1 ¼ c almond milk, unsweetened vanilla
7. 1 teaspoon pure vanilla extract
8. ¼ teaspoon salt
9. 1 teaspoon chia
10. 1 teaspoon flax meal
11. 4-5 fresh strawberries, sliced
12. 1 banana, sliced

Directions:
1. In a medium size-mixing bowl, add the first 10 ingredients and mix with an immersion blender until smooth.
2. Heat griddle on medium heat, lightly coat with nonstick cooking spray.
3. Pour ¼ c of batter per pancake onto griddle.  Add a few slices of bananas and strawberries prior to flipping (cook 2-3 minutes on each side).
4. Top with leftover banana and strawberry slices (or any other fruit on hand). Then, lightly drizzle with maple syrup.

Recipe courtesy of Helen Agresti, RD. Helen Agresti is a Registered Dietitian with Professional Nutrition Consulting, LLC.  She lives in Pennsylvania with her husband and 5 children.  For more Nutrition advice and healthy recipes follow her on twitter @HelenAgresti. For more information and recipes, go to www.pronutritionconsulting.com

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Raw Mint Brownies by Amanda Miarecki

September 19, 2014 By Leave a Comment

Raw Mint Brownies

Many people consider eating chocolate a “guilty pleasure.” Unfortunately for chocolate, it’s gotten a pretty bad reputation due to its all-to-common over-processed and over-sugared form.

Chocolate, before it became a chocolate bar, was made from the cacao (cocoa) bean. Cacao beans in their natural, unprocessed, unaltered state are rich in nutrients and beneficial to health.
 

Raw chocolate or cacao powder contains many important vitamins and minerals including:
•               Magnesium, and other essential minerals including calcium, sulfur, zinc, iron,    copper, potassium, and manganese
•               Polyphenols called flavonoids, with antioxidant properties
•               Vitamins: B1, B2, B3, B5, B9, E
•               Essential heart-healthy fat: oleic acid a monounsaturated fat
•               Protein
•               Fiber

Raw cacao has also been shown to lower blood pressure and improve circulation, promote cardiovascular function, neutralize free radicals, improve digestion, and enhance mental well-being. So skip the candy bars (or any milk chocolate for that matter) and mix up a batch of these delicious (and nutritious) raw brownies instead.

Recipe for Raw Mint Brownies

Ingredients
•      1 and 1/3 cups Dates, Pitted
•      1 tsp Vanilla
•      5 tablespoons Raw Cacao Powder
•      A few drops Pure Peppermint Extract
•      1 cup Walnuts
•      Optional: For an extra energy kick, add 1 scoop of chocolate protein powder

Directions
Combine all ingredients, except the walnuts, through a food processor. Once the dates are mixed well with everything else, add the walnuts. Form into balls or bars. Store leftovers (if you have any!) in the refrigerator. Enjoy!

Amanda is a Boulder-based Health Coach, fitness enthusiast, avid trail-runner, and aspiring physician with a passion for integrative health. Her goal is to motivate women to live inspiring and healthy lives and create a revolution in how people think about their health. Her passion is encouraging others to take care of their bodies with exercise, healthy behaviors, and nutritious foods. Get inspired to live fit and connect with Amanda on her blog. Visit her on Facebook and Twitter.

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Essentials for Runners by Jason Saltmarsh

September 18, 2014 By Leave a Comment

Reminders for Runners

1. If you have a morning race or workout, decrease your warm up time with a hot/cold/hot shower before you go. It boosts circulation and helps jump-start your day.

2. Ouch! Wrap painful blisters in band-aids and duct tape to avoid further injury when racing. Afterwards, let them air out and keep them clean so they can heal properly.

3. Grab a cup of coffee 1/2 an hour before running to boost your workout performance. It takes about 30-45 minutes to work it’s most powerful magic, but you’ll feel like you have rocket boosters strapped to your feet.

4. If you don’t have a gel or sports drink available, you can drink a flat Cola for fuel. Believe it or not, plenty of sugar, caffeine, and carbohydrates make this the drink of choice for many athletes.

5. Get two pairs of running shoes and rotate them to help prevent injury. The shoes will last longer, and your feet will be healthier. Some runners choose a fast shoe for workouts and races, and a comfortable shoe for regular mileage.

6. Gauge ‘comfortable pace’ during training with the talk test or by singing the Brady Bunch theme song. If you’re unable to talk to your friend, or sing the song, you’re going too fast.

7. Take some cash, your fully charged phone, and toilet paper on runs lasting more than 90 minutes. Better to have and not need, than to need and not have. Trust me on this one.

8. Write down your training goal, race goal, etc. and stick it on your refrigerator. It’ll keep you accountable and remind others to support you. And, it’ll make you think twice before reaching for a second helping of coffee toffee crunch ice cream.

9. When it rains, use lots of Vasoline all over everything that could chafe, blister, or rub. Water is not your friend on race day unless your drinking it.

10. Run with a friend. It makes the miles easier.

Jason Saltmarsh is a competitive masters runner at distances ranging from 5K to the half marathon. In November 2013, he raced his first 26.2 at the iconic New York City Marathon. Jason’s goal is to share with others the benefits and joys of running, fitness and healthy living. For more information, please visit saltmarshrunning.com.

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Gym Common Sense by Nicole Bryan

September 16, 2014 By Leave a Comment

Are you a liability to fellow exercisers?

Shoulders back! Abs in! Chin up! Hips back! You hear constantly about proper body mechanics during your workouts. You can read about the proper progression of a squat and about how to make sure you’re doing this correctly and that effectively. However, if you’re a danger to yourself or others in your workout area, proper spinal alignment is a mute point.

Are you guilty? Using equipment incorrectly is a waste of time and energy. The danger and threat of injury (sometimes serious injury) should be obvious, but yet walk into almost any fitness center and you’ll see it. Don’t be caught doing these serious misjudgments.

Not using collars on plate and bar racks. So you’re doing an overhead shoulder press and your right arm gives out. Over goes the bar with the plates sliding off, and you are pulled sideways in tow. Anyone else in the vicinity may lose a toe or foot!  Use the weight collars provided and lock up the weight. If they aren’t visible on the floor or stacked on top of a weight tree, ask the staff.

Lifting heavy without a spotter. Accidents happen. Sometimes you’ll reach fatigue faster than we expected. If you get stuck, the spotter is there to help. Line up a spotter before the sets begins. You’ll save your body from an unexpected slip, and your ego from having to shriek for help.

Uncontrolled free weights. Bouncing the free weights around uses momentum, not muscle. It increases your chance of injury and defeats the purpose of your workout. Ever been standing next to someone facing the mirror and without warning they swing the dumbbell up and out to the side of their body? It’s unsafe for you with the possibility of getting knocked in the head and ineffective for them as their deltoids are screaming in agony!

Being unaware of your space. For example, you pick up a kettlebell and begin your exercise, without noticing the person who is stretching on the floor a few feet to your right. She has her eyes closed to focus on her stretch and now you’re swinging the kettlebell over her. If your grip should slip, or if she gets up quickly she could be seriously injured. Simply asking a fellow exerciser to share space will eliminate any confusion.

Not knowing how certain equipment should be used. For example, using a bosu ball flat side up when it’s clearly marked on the base of the piece that it is not intended for using that way. Another common example is using a stability disk that’s inflated to the max when you’ve never done balance work before. Loading up with dumbbells, the first few reps may go off without a hitch, but what happens when your friend walks by and distracts you. Over you go, landing on whomever is nearby.

Be proud you’re doing something healthy, but let’s face it sometimes space is tight during peak exercise hours. When you’re sharing workout space, be safe and smart. Pay attention to nearby working-outers; if you see them cringe and reach for their cell phone to prepare to dial emergency for you as you’re heading toward a certain piece of equipment, better ask for some assistance.

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Herbs: Benefits Beyond Flavor by Laura Maydak

September 10, 2014 By Leave a Comment

Herbs have long been used to add flavor to dishes, but research is starting to show that their benefits reach further than our taste buds.

These flavor-boosters are packed with antioxidants and phytonutrients, which may help to protect our bodies against inflammation, infection, cancer, and other chronic diseases.  Intrigued? Then read on! Your taste buds (and body) will thank you.

Herb Spotlight: 5 to Try

Rosemary
- Food pairings: Meat, poultry, beans, potatoes, mushrooms, apples
- Complimentary flavors: Parsley, thyme, oregano, marjoram, fennel, bay leaf
Bonus: Research suggests that marinating meats with rosemary before grilling may reduce the creation of carcinogenic compounds

Oregano
- Food pairings: Cheese, vegetables, tomato sauce
- Complimentary flavors: Garlic, parsley, thyme, basil, tarragon, marjoram
Bonus: Oregano has been shown to have the highest antioxidant activity among 27 culinary herbs

Thyme
- Food pairings: Seafood, poultry, lamb, tomatoes, mushrooms, artichokes
- Complimentary flavors: Sage, basil, bay leaf, oregano, parsley, rosemary
Bonus: Thyme contains a variety of health-promoting antioxidants

Sage
- Food pairings: Poultry, sausage, pork, rice, apples
- Complimentary flavors: Thyme, paprika, garlic, savory, parsley, ginger, marjoram
Bonus: Sage tea has been used reduce intestinal gas and promote digestion

Mint
- Food pairings: Beans, lamb, cucumber, peas, grains, fruits, beverages
- Complimentary flavors: Basil, oregano, citrus, cayenne, dill, thyme, parsley
Bonus: Peppermint has antioxidant, antitumor, antimicrobial, and antiviral activities

Get the Most Flavor From your Herbs:
- For dishes that have a long cook time, add herbs near the end.  This will ensure that their flavors aren’t cooked out and lost.
- For cold dishes, add the herbs several hours before serving.  This will allow for the flavors to blend – which takes longer in the absence of heat.
- Finely chop fresh herbs.  This will allow for more flavor and aroma to be released.

Now, it’s Thyme to Experiment!
- Skip the salt! Season dishes with dried herbs and spices instead
- Sprinkle fresh/dried herbs into salads (fruit- or vegetable-based)
- Make your own marinade or salad dressing
- Give breads, muffins, and biscuits a savory twist by incorporating herbs
- Mix herbs into plain, fat-free Greek yogurt to make a flavorful, high-protein dip

Laura is currently a graduate student in the University of Pittsburgh’s Coordinated Masters in Nutrition and Dietetics program on her way to become a registered dietitian.  Connect with Laura on twitter (@lmaydak) for motivation and tips to live your healthiest, happiest life – all given with a healthy dose of humor.

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Chicken Cauliflower Bake by Shirley Plant

September 9, 2014 By Leave a Comment

Consider sharing this healthy chicken and veggie one-pan dinner with your friends and family tonight!

Chicken Cauliflower Bake

•  2 1/2 cups cooked chicken, diced
•  1 cauliflower, cut into pieces (approx 3 cups)
•  3/4 cup raw cashews
•  3/4 cup chicken or vegetable stock
•  2 tbsp grainy mustard
•  1 tbsp cornstarch or arrowroot
•  1 tsp paprika
•  1 clove garlic
•  1/2 cup chopped fresh parsley
•  3 kumato tomatoes, sliced or 2 large tomatoes, sliced

Directions:

•  Soak cashews in water for a few hours
•  Drain cashews and in a blender combine cashews, mustard, garlic, paprika, stock and cornstarch until creamy
•  Chop up chicken into bite sized pieces and place in a deep oven proof dish
•  Blanch cauliflower in hot water for a few minutes. Drain and add cauliflower in with cut up chicken
•  Pour cashew sauce over top of cauliflower and chicken and mix well add in chopped parsley
•  Slice tomatoes and place on top
•  Bake 375F for 30 minutes

Recipe by Shirley Plant- Nutrition Coach and Author of Finally Food I Can Eat
www.deliciousalternatives.com. Follow her on Twitter via @sherrecipes

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Get in the Fitness KNOW!

September 5, 2014 By Leave a Comment

Get in the fitness KNOW!

Join #HealthyWayMag Fitness Chat on Twitter every Monday at 5pm(Pacific)/8pm(Eastern.) You’ll pick up your workout motivation for the week, find fitness-minded friends and exercise accountability. You’ll also be introduced to people and gear that will help improve your fitness.

Thank You Fitness Chat Sponsors:

Jessica Matthews. Fitness expert, college professor, yoga teacher, fitness writer, trainer, group exercise and health coach. She believes in taking a balanced approach to fitness and wellness. You’ll be inspired to live a happier and healthier life with Jessica’s motivation. Follow her on Twitter for workout tips, exercise articles and healthy living ideas, @fitexpertjess.

Drink Chia. Drink Chia is an innovative all natural chia seed beverage that offers an alternative to sugary and stimulant laden drinks. Drink Chia provides enhanced hydration, endurance and immune system support. They are the only chia drink that has the power of chia with B-complex vitamin, selenium and zinc as well as being rich in plant sourced-omega-3 fatty acids. Follow them on Twitter @DrinkChia.

ENERGYbits®. This high protein, low calorie snack gives unlimited energy as it is 100% organic spirulina algae. Spirulina contains as much gram for gram of calcium as milk, as well as containing 5 times more iron than spinach. Be sure to follow them on Twitter @ENERGYbits for more information.

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