April 27, 2024

2014 Twitter Must-Follow

December 31, 2014 By Leave a Comment

Words matter! Sometimes encouraging words are just what we need to focus our fitness efforts. When they come from our fitness friends sometimes they matter even more. From the experience of another who has been there, who is on the journey with us and has found a way to make their healthy living happen. We carry these words of inspiration with us!

Need motivation in fitness and healthy living? Look no further than our 2014 Twitter Must-Follow List!

THANK YOU ALL for your motivation, expertise, encouragement and inspiration to live healthy and fit.

@Deb_Lowther Deb Lowther

@FitExpertJess Jessica Matthews

@LoRoRD Lori Rosenthal, RD

@lmaydak Laura Maydak

@SarahJChicago Sarah Johnson

@familyfocusblog Scarlett Paolicchi

@HelenAgresti Helen Agresti, RD

@StressFreeKids Stress Free Kids

@LoriShemek Lori Shemek, PhD

@Smart_Kitchen Kathy Smart

@DrCedricBryant Dr. Cedric X. Bryant

@slowswimmer Kenny Steil

@FitnessToGo Tera Busker

@30SecondMom 30 Second Mom

@kerigans Keri Gans

@SusanCross1 Susan Campbell Cross

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Take a Breather! By Sarah Johnson

December 28, 2014 By Leave a Comment

Take a Breather by Following these Stress-Reduction Tips:

Even after the hectic holidays are over, a new year may bring new stress and anxiety.  Why not take a step back this year, and instead of worrying about all of the changes you’d like to tackle, make a resolution to manage your stress through these simple techniques.

Find some quiet time.  When your job or family demands become overwhelming, carve out a 5 minute time-out for yourself to stop, breathe and regroup.  Simply counting to ten and taking several deep breaths can slow your heart rate and blood pressure.  Take this time to reevaluate the stressful situation and respond to it calmly.

Exercise regularly.  Keeping up with your workouts can be challenging when the weather or your schedule don’t cooperate.  But getting in some form of exercise regularly is crucial to staying healthy and being able to better handle stressful situations.  Even an extra walk around the office or living room yoga session are better than no exercise!  A little bit will keep you consistent and in the mindset of doing something active every day.

Get enough sleep.  Trying to accomplish it all without much sleep is like flooring your car on fumes.  You’ll be hot out of the gate, but you’ll burn out in no time.  With little sleep, we tend to overreact to stress and feel even more pressure.  Sleep is your chance to recover; your body and mind rest and heal, and you’re able to recharge for another productive day.

Eat well.  Diet and stress management go hand in hand; from preparing meals in advance to eating more antioxidant-rich fruits and veggies in place of processed or pre-packaged foods, you’ll be less anxious if you can make a few simple changes: Know what’s in the food you’re eating.  Prepare it yourself when possible.  Put more fruit and veggies in your grocery cart.  Plan ahead for the week’s meals so you’re less likely to grab something unhealthy.

Follow Sarah on Twitter @SarahJChicago

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Be Accountable…for your Fitness!

December 27, 2014 By Leave a Comment

Be Accountable…for your Fitness!

Find your #HealthyWayMag Fitness Chat accountability community every Monday on Twitter, 5pm(Pacific)/8pm(Eastern)

Be accountable for your fitness! Part of obtaining results from your workout commitment, means being accountable for your actions and choices. Are you living healthy? If you’ve fallen short of your goal, are you able to pinpoint why? Finding your fitness support, solutions to your challenges, praise for your accomplishments and accountability for your actions comes from no better community than your fellow fitness enthusiasts. JOIN US every Monday on Twitter!

Thank You December Fitness Chat Sponsors:
RaceDots. Do you race? If you compete, then you need to know about RaceDots. An alternative to traditional safety pins, race dots are magnets that hold your bib in place without damaging your treasured race apparel. No more fussing with your race number at the starting line or being distracted during an event by a half torn and tattered bib! RaceDots are extremely light and strong, you can now wear your favorite fabric without worries. Follow them on Twitter @racedots.

Sunscreen Bands. Sun protection is important, even in the winter! This new product allows you to be smarter in the sun. Through their patented color changing technology, their UV Sunscreen Bands will remind you to reapply sunscreen. No more worries, only sun protection through a fun and user-friendly method. Follow them on Twitter via @SunscreenBands for more product info.

SkinAgain. Your natural skincare solution is here! Their products are vegan, gluten-, paraben- and cruelty-free. Each unique product aids in maintaining healthy skin. They are featuring a brand new AHA Exfoliating Cleanser, so you can rest assured you’ll be doing something healthy for your skin. They also boast a scar reducing formula, and sunburn care. Follow them on Twitter @skinagain for information.

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.

Filed Under: Your Fitness

Are you stronger than your exercise excuses? By Nicole Bryan

December 23, 2014 By Leave a Comment

Go ahead and try…to get out of it! Yes, there will be days exercise simply won’t fit into your schedule easily; unexpected errands, family emergencies, work projects out of our control. Ultimately, the decision has to be yours and yours alone. My challenge to you is to work to overcome your excuse. Which is your favorite? Bet it’s on the list. Take a look!

I don’t know what to do. Research your options. Talk to your friends and ask what they do for exercise. Ask them if there’s a particular exercises, class or club they enjoy participating in.

Exercise hurts. The bottom line is exercise should not hurt. If your workout hurts, change it.

I don’t want to exercise with others. If you spend all day interacting with others, it makes sense you’d look to your workout for time alone to recharge. Taking a walk is a great option. Or there’s always the option to wear your headphones, with the music off!

I don’t want to exercise alone. If your workout is a social outlet for you, check out one of the many classes, clubs and activities offered around town. There are many recreation sports clubs and city-league teams in which you may participate. There are also many non-profit events year-round which is a great way to meet others with similar interests.

I’m just not motivated. One of the best ways to overcome lack of motivation is to set goals. Set short term goals, as well as long term goals. Break them down and chart your progress.

I can’t afford a gym. Purchase a DVD or Exercise Video. Check out classes offered for nominal fees or no fee such as the adult education program, non-profit classes and city recreation programs.

I’m too tired. Exercise will give you energy. Exercising forces us to breathe deeply. Doing so, decreases stress, muscle tension and helps clear our minds. When you’re feeling tired and sluggish one of the best things you can do is move!

I don’t like to exercise! If you don’t like (at least a little bit) the activity you’re doing, find a new activity! There really is a mode of exercise for everyone. Keep trying a different program until you find one that suits and interests you. And remember, any movement or activity is better than nothing.

I don’t have the time! When something is important we always find the time, don’t we? And bottom line is sometimes we just have to make the time. Scheduling your workouts in your planner will help you carve the time out of your day. Telling friends your plan and goals and asking them to hold you accountable is also helpful.

As you can see, virtually every excuse can be overcome. There is always an answer; if you are stumped it just means you haven’t thought of the solution yet, it doesn’t mean there is no solution. Keep at it until you find the magic combination for your individual fitness goals.

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Double Berry Crisp by Helen Agresti, R.D.

December 19, 2014 By Leave a Comment

Double Berry Crisp

This recipe is so delicious and easy.  Feel free to use any type of berry that is in season.  Remember to always wash and dry the berries before you use them.  I’m always modifying my recipes.  You may want to add more butter or sugar depending on your taste buds.

 

Ingredients:
2 ½ cups blackberries
2 ½ cups raspberries
2 tablespoons sugar
1/4 cup all-purpose flour
1/4 teaspoon cinnamon
1-teaspoon brown sugar

Crisp topping:
1 cup rolled oats
1/2 cup all-purpose flour
1/4 cup brown sugar
1 tablespoon sugar
1 cup unsalted butter, cut into small pieces
1 pinch of sea salt
1-teaspoon vanilla

Instructions:
1. Preheat the oven to 350°F. Butter a 9-inch Pyrex pie plate.
2. Gently combine the berries with the sugar, flour and cinnamon; place in the prepared pie plate.
3. Prepare the topping: Combine the oats, flour, sugars, salt, and vanilla in a bowl. Use a pastry blender or 2 knives to work in the butter until topping resembles coarse meal. Sprinkle evenly over the berries.
4. Place the pie plate on a baking sheet. Bake in the center of the oven until the fruit is bubbling and the topping is golden brown, baking time may vary- at least 1 hr.  Remove the crisp to a rack to cool slightly.

Serve in dessert bowls with vanilla ice cream or whipped cream.

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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All About Legs by Tera Busker

December 18, 2014 By Leave a Comment

All About Legs

Give your legs a boost! Here’s how to do it:

(Consult your physician before beginning exercise.)

 

 

20 Alternating Reverse Lunges
20 Squats
10 Burpees
1 Minute Jumping Jacks
20 Alternating Side Lunges
20 Mountain Climbers
10 Burpees
1 Minute Wall Squat

Rest for 1-2 minutes.
Repeat circuit 2-4 times.

Tera Busker is an ACE Certified Personal Trainer and owner of Fitness To Go, an exclusive In Home & Private Studio Personal Training Service based out of Roberts, WI. www.fitnesstogo.net

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Healthy Baked Potato Soup by Helen Agresti, RD

December 12, 2014 By Leave a Comment

Healthy Baked Potato Soup

This recipe is easy, healthy, and doesn’t contain any heavy cream.  I enjoy the challenge of taking a calorie dense recipe and making it deliciously skinny!  Potato skins add fiber and plenty of nutrients.  Enjoy the warming and comforting powers of this healthy baked potato soup during the fall and winter months.

Food for thought…Potato skins contain an anti-carcinogenic compound called chlorogenic acid. This particular acid helps the fiber in potatoes absorb carcinogens that are found in grilled foods. Eating potato skins with grilled foods is important when preserving health and fighting off cancer-causing substances. -source www.healthberth.com

Ingredients
5 lbs russet potatoes, diced not peeled
3 tablespoons minced garlic
1 large yellow onion, chopped
64 oz low-sodium chicken broth
8 oz  1/3 less fat cream cheese
3 (6 oz) low-fat plain greek yogurt
3 tablespoons 50% less fat real bacon bits (optional)
salt and pepper to taste
shredded cheddar
chives

Directions
Combine first 4 ingredients in a slow cooker, cook on low for 8hrs or on high for 4hrs.  Add cream cheese, yogurt, bacon bits, salt, and pepper.  Blend well with a handheld blender.  Serve warm, sprinkled with cheese and chives.

This recipe will most likely leave you with plenty leftover.  For future meals, you may want to add chicken or shrimp with vegetables such as broccoli, cauliflower, or corn.

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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Add-On the Fun by Tera Busker

December 10, 2014 By Leave a Comment

This is an Add-On Workout. Add on the fun by adding one exercise at a time! Super efficient and super fun.

(Consult your physician before beginning exercise.)

Begin doing #1, then #2, then #1. Then do #3, #2, #1. Repeat until you’ve completed #7- #1.

 

1.    10 Plank Up Downs
2.    15 Squats
3.    10 Jump Lunges
4.    10 Tricep Dips
5.    10 Pushups
6.    30 Mountain Climbers
7.    10 Burpees

Tera Busker is an ACE Certified Personal Trainer and owner of Fitness To Go, an exclusive In Home & Private Studio Personal Training Service based out of Roberts, WI. www.fitnesstogo.net

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Avoiding Holiday Weight Gain is as Easy as 1, 2, 3! By Laura Maydak

December 8, 2014 By Leave a Comment

Avoiding Holiday Weight Gain is as Easy as 1, 2, 3!

It’s the most wonderful time of the year, but, unfortunately, busy schedules and holiday festivities can lead to some not-so-merry weight gain.  It may seem challenging to enjoy all that this season has to offer without gaining weight, but it is doable.  Avoiding holiday weight gain can be as simple as remembering, and applying, these three concepts: Be prepared, remain aware, and when in doubt, workout.  Not convinced it’s as simple as it sounds?  Read on, and then see what you think:

Be Prepared
Problem 1: You’re out shopping when your stomach begins to growl.  You planned to be home in time to eat, but the long checkout line, the crowded parking lot, and the bumper-to-bumper traffic between the store and your home are making that impossible.

Solution: Bring a healthy, portable snack with you no matter where you go (even if it’s just a “10 minute errand”).  Try something simple, like a piece of fruit or a few heart-healthy nuts.
 

Problem 2: There’s a party later this evening, and you decide to skip lunch and your afternoon snack to “save” calories.  Now it’s party time, and you’re starving – but the food there is not what you would consider healthy.

Solution: Keep your regular eating schedule, but choose lighter options for each meal.  Also, eat a high-protein snack before the party to help keep you full while there.  These strategies will reduce the risk of overindulging on unhealthy party foods.

Remain Aware
“Little tastes” of food can quickly add up to more calories than you would expect.  This is true for when you are at home or at a party.

Here are the calorie counts of some common holiday treats:
- Eggnog (1 cup): 112 calories
- Wine (5 fl. oz.): 120 calories
- Cheddar cheese (1 oz): 113 calories
- Sugar cookie (1): 120 calories
- Candy cane (1): 40 calories
- Chocolate chips (1 tbsp): 70 calories
- Mixed nuts (1 oz): 168 calories
- Cinnamon roll with icing (1): 140 calories
- Piglet in blanket (1): 60 calories

When in doubt, WORKOUT:
While the holidays are joyful, they can also be stressful.  Do yourself a favor, and make time each day to engage in physical activity.  You don’t have to go for a run (even though that would be an excellent idea), but you should do your best to move as much as possible.  Even parking farther from the store, or taking the stairs instead of the escalator while shopping, will help.  Exercise is a proven stress-buster, and it will help to balance out any extra calories you may be eating.

Have a happy (& healthy) holiday season!

Laura is currently a graduate student in the University of Pittsburgh’s Coordinated Masters in Nutrition and Dietetics program, one semester away from being eligible to become a registered dietitian.  Connect with Laura on LinkedIn or 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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Express Holiday Workout by Tera Busker

December 3, 2014 By Leave a Comment

Getting fit doesn’t always happen in the gym. You can workout at home! Do each exercise back to back, only resting during the designated rest interval. Exercises are for intermediate exercisers, without injury. Perform exercises at your own risk.

Squat Jumps: 20 seconds work, 10 seconds rest.

Pushups: 20 seconds work, 10 seconds rest.

Skater Lunges: 20 seconds work, 10 seconds rest.

Burpees: 20 seconds work, 10 seconds rest.

Mountain Climbers: 20 seconds work, 10 seconds rest.

Perform up to 4 rounds each.

Tera Busker is an ACE Certified Personal Trainer and owner of Fitness To Go, an exclusive In Home & Private Studio Personal Training Service based out of Roberts, WI. www.fitnesstogo.net

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