April 27, 2024

Running a marathon? Here are your 5 don’t do’s. By Nicole Bryan

October 31, 2015 By Leave a Comment

Running a marathon is not an easy undertaking. And therein lies the beauty! You will work harder than you ever expected, feel energized more than you expected and push more than you ever thought possible. The finish is worth all your time and effort! Veteran marathoners agree on a few key don’t-do’s to make your journey to 26.2 a little easier.

Don’t make these common marathon mistakes:

Don’t go out too fast. Adrenaline and excitement will make you want to run all-out right from the start. DON’T! Begin just as you would a long training day.

Don’t miss a hydration-stop. Not feeling thirsty at that exact moment? Take a few sips anyway. A few minutes or miles down the road, you’ll be happy you did.

Don’t try anything new on race day. Every aspect of your race should be tried and confirmed to work in training, including clothing, calories, hydration, and pace.

Don’t expect a smooth ride. There will be physical and emotional ups and downs, many even within one mile. Stay focused and let the moment pass. Trust your training and power on. Visualize your finish, repeat your mantra or power word, sing your favorite song or simply count steps until you’re able to re-focus your mind.

Don’t be afraid to adjust your strategy. Part of being a smart athlete means adjusting along the way if need be. For example, you develop a stomach ache at mile 15, decrease your pace for 2 miles and drink water only until feeling better. Or you start to feel a twinge in your hamstring at mile 18, shorten your stride and change your angle or position on the road until the twinge subsides.

Trust your training. YOU ARE READY.

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Trick your Kids into Healthy Eating by Helen Agresti, R.D.

October 28, 2015 By Leave a Comment

Trick your kids into Eating Healthy

It’s Halloween Time!  This marks the beginning of the holiday season when we often find ourselves celebrating weeks prior to the arrival of each holiday.

Begin the season of candy, pies, and cookies with healthy goals set in place.  By committing to a healthier lifestyle now, you can save yourself from ever seeing the scale get to that not so pleasant number at the end of December. Candy is always going to be on the store shelves.  Before buying any candy, try waiting a few days or at least a week before Halloween and school parties.  You may not get the best sale price but you will be saving yourself a lot of guilt and calories.

A healthier option to buying candy and treats is to make them yourself with the help of your kids.  Camouflaging fruit with fun kid-friendly toppings is an easy way to trick your kids into eating healthier this Halloween.  Easy treats such as berries drizzled with chocolate, apple slices dipped in yogurt and granola, and chocolate bananas on a stick are nutritious and delicious.  It doesn’t have to be trick or treat this year. Try doing both, and enjoy a healthier holiday season.

Chocolate Banana on a Stick:
1 banana
2 craft sticks
chocolate melting discs
granola, coconut or sprinkles

Directions:
Cut the banana in half. Insert a craft stick into the flat end. Melt chocolate in double boiler.  Roll banana halves in melted chocolate. Then roll them in granola, coconut or sprinkles. Put into freezer for at least 1hour.  Enjoy or store in an airtight container.

Helen is the founder of Professional Nutrition Consulting and The 24_7 Dietitian app. She’s a mom of 5, contributor for the Huffington Post, triathlete, and chocolate lover. Helen is passionate about educating families on how to cook healthy meals and snacks at home. You can now receive Helen’s Personal Nutrition Coaching thru her 24_7 dietitian app-available on iOS and android. Go to www.pronutritionconsulting.com for more info.

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Be your BEST!

October 23, 2015 By Leave a Comment

You work hard for your fitness! Every workout yields a stronger, healthier and more determined you. Be your BEST fit-self with #HealthyWayMag Fitness Chat every Monday 5pm(Pacific)/8pm(Eastern) on Twitter!

 

Here’s how it works:
Log onto your Twitter account and follow @HealthyWayMag to view the chat questions. Questions for discussion will be posted as Question 1, “Q1″, Question 2, “Q2″ and so on. Contribute your answer and experience via answers to Question 1 noted as “A1″, designating your answer to Question 2 as “A2″ and so on. Consider our weekly fitness chat as your virtual fitness-club meeting! You’ll chat with other fitness enthusiasts, exchange workout tips and ideas, share your challenges and solutions, and offer accountability and motivation!

 

Monday October 26, 2015 #HealthyWayMag Fitness Chat Giveaway from Bibs2Bags:
What do you do with your race bibs? Meet Bibs2Bags! Let’s face it, throwing out old race bibs can be painful as each represents a different experience in your fitness and healthy living journey. Now you don’t have to! Commemorate your race bibs into a fun and useful bag. Check out their Custom Crafted Bags made from your running and racing memorabilia.  Upcycle, Repurpose, and Show off Your Accomplishments! Follow them on Twitter @Bibs2Bags for more info!

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Parents: How exercise will help make your week easier! By David Hutchings

October 21, 2015 By Leave a Comment

Parents have a hundred priorities to take care of in a day, and right at the bottom of that list is doing something for yourself.  The last thing you want to do is get in a workout. A far more attractive option is to flop down on the couch and get a few minutes shut-eye or watch TV or read a book.  What if I told you exercise will improve more than just your waistline?

Reduce stress. Taking care of a family is hard work, they have a hundred demands which, depending on their age they can’t communicate outside a scream.  This is stressful.  Exercise can help reduce your stress levels.  Exercise releases endorphins which will improve your mood and help you feel better about life in general.

Increase energy. Exercising regularly will increase in energy levels.  A lack of energy can definitely make life seem harder. Use exercise to boost energy, interest and enthusiasm for daily tasks.

Decrease aches and pains. Preventing injury is another thing that mums and dads should consider too.  Exercise makes your whole body stronger, therefore reducing injury during daily activities. Our one year old is already 9kg (20lb).  Picking him up and moving him about can put a lot of stress on the body.

Strengthen your core. Having a strong core and being strong generally can help prevent lower back injuries which often occur as a result of bending while carrying weight.  Such as putting children in cots, car seats, pushchairs etc.  Proper lifting technique helps too, which is often a by-product of a good training programme.

Improve self-esteem. Self esteem can be a big issue for new parents especially with the prevalence of post-natal depression or “baby blues”.  Even if you’re not prone to depression, I’ve never heard anyone say that more self-esteem is a bad thing!

So there you have it, a few reasons to get some exercise into your week.  I know it gets busy, stressful and tiring being a parent, especially a new one who is learning on top of all of this!  Start with 10-20 minutes, a few times a week, and you’ll see some great benefits in your life.

David Hutchings is the owner of 360 Degree Fitness Limited  — a mobile personal and small group training business based in Wellington, New Zealand. He trains a variety of clients from regular folks trying to get a little fitter to athletes looking to increase their speed and strength. He likes to fish, hang out with his wife and son, and also enjoys classic rock and a good barbecue.

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Mini Frittata Muffins by Helen Agresti, R.D.

October 14, 2015 By Leave a Comment

These mini frittata muffins provide a healthy balance of vitamins A and C, protein, fiber, and potassium. They are perfect for those rushed mornings when your kids are running late for school.  They also serve well as an after school snack or pregame fuel. This recipe can easily be modified with your favorite ingredients. Check out the options below to get an idea of how you can add protein and/or whole grains to the recipe.

 

Ingredients
Makes 24 mini muffins (Serving size 3)
•    2 c egg whites or eggbeaters
•    ¾ c pico de gallo or any fresh salsa
•    ½ cup shredded cheddar
*Optional lean protein add-ins: all natural turkey, black beans, or tofu. Place a ½ teaspoon of protein on top of the salsa then add eggbeaters and cheese.
**Optional whole grain add-ins: short grain brown rice or quinoa. Place a thin layer of whole grains on the bottom of the muffin pan then add the salsa, eggbeaters, and cheese. The addition of the brown rice is a family favorite!

Directions:
1. Preheat oven to 350 degrees.
2. Lightly coat each muffin tin with extra virgin olive oil spray.
3. Place 1 teaspoon of salsa into each tin.
4. Fill the remainder of the tins with the eggbeaters and sprinkle with cheddar cheese.
5. Bake for 10-12 minutes. Serve immediately or reheat for later.

Helen is the founder of Professional Nutrition Consulting and The 24_7 Dietitian app. She’s a mom of 5, contributor for the Huffington Post, triathlete, and chocolate lover. Helen is passionate about educating families on how to cook healthy meals and snacks at home. You can now receive Helen’s Personal Nutrition Coaching thru her 24_7 dietitian app-available on iOS and android. Go to www.pronutritionconsulting.com for more info.

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Start your fitness TODAY! By Tera Busker

October 13, 2015 By Leave a Comment

Fall has just started and winter is right around the corner, but is it too early to be preparing for your summer wardrobe?

Absolutely not! Shorts and swimsuit weather will be here again before you know it, so here are 4 great exercises to incorporate into your workout this winter to get you in a “shapely” shape for this summer. (Always consult your physician before beginning exercise.)

 

 

Tricep Dips
When you wave goodbye, does the underneath of your arm continue to wave even after you stop? To tone up your arms, give tricep dips a try.

Starting Position

Sit on the edge of a chair and wrap your hands over the front edge. Walk feet out slightly so your hips are out past the edge of the chair.

Action
Lower hips toward the floor until your elbows are bent to 90 degrees. Press up until your elbows are straight, but not locked. Work up to doing 15 reps and 3 sets of this exercise.

 

Clock Lunges
Clock lunges are guaranteed to tighten up your booty, slim the hips and give you well defined legs.

Starting Position

Imagine you are standing in the center of a clock. Straight in front of you is 12:00, to your right is 3:00, behind you is 6:00 and to your left is 9:00.

Action
Lunge with your right leg to each of the 12:00, 3:00 and 6:00 positions. Lunge with your left leg to each of the 6:00, 9:00 and 12:00 positions. Each time you lunge, make sure to return to the starting position before lunging to the next position.

Once you have completed each position, you have done 1 cycle. Work up to doing 5 cycles and 3 sets of this exercise.

 

Plank Up Downs

Plank Up Downs will tighten the entire core, strengthen the chest and give you definition in your shoulders.

Starting Position

Get into a pushup position (on knees or up on toes) with your elbows directly underneath your shoulders.

Action
Slowly drop down into a low plank position (on elbows) one side at a time and pushup yourself back up into the high plank. That is one rep. Work up to doing 10 reps and 3 sets.

 

HIIT
The best and most efficient way burn fat and torch calories  is through HIIT – High Intensity Interval Training. It’s a short workout that alternates between short blasts of high intensity work with bouts of lower intensity “recovery” periods in less than 30 minutes.

Action

Warm up for 5 minutes. For the next 10 to 20 minutes alternate between 30 seconds of very intense exercise (like running) and 90 seconds of lower intensity exercise (walking or complete rest).  Follow that up with a 5 minute cool down.

HIIT training is very difficult and should not be done more that 2-3 times a week and never 2 days in a row.

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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Get Creative with your Fitness!

October 9, 2015 By Leave a Comment

Where there’s a will, there IS a way! This rule also applies to your fitness. With a little creativity, your exercise can be FUN, effective and challenging. Pick up workout ideas and inspiration every Monday with #HealthyWayMag Fitness Chat on Twitter!

Join #HealthyWayMag Fitness Chat this Monday 5pm(Pacific)/8pm(Eastern) on Twitter!
 

Here’s how it works:

Log onto your Twitter account and follow @HealthyWayMag to view the chat questions. Questions for discussion will be posted as Question 1, “Q1″, Question 2, “Q2″ and so on. Contribute your answer and experience via answers to Question 1 noted as “A1″, designating your answer to Question 2 as “A2″ and so on. Consider our weekly fitness chat as your virtual fitness-club meeting! You’ll chat with other fitness enthusiasts, exchange workout tips and ideas, share your challenges and solutions, and offer accountability and motivation!

 

Monday October 12, 2015 #HealthyWayMag Fitness Chat is Sponsored by Jumpropeia:

Jumpropeia boasts handcrafted jump ropes made using 100% acrylic yarn. Jumping rope is one of the most efficient exercises for your cardiovascular and muscular systems, so if you’re short on time, this mode of exercise is for you! Jump ropes are portable, economical, challenging and fun. Jump ropes also make great party favors for kids, as well as gifts for the active adults in your life.  Create your handmade custom jump rope today with colors and length of your choosing at www.jumpropeia.com! Be sure to follow them on Twitter @Jumpropeia for updates on new products. Check out their best-seller, Tie Dye Jump Rope! Go ahead, put the FUN back in your fitness with Jumpropeia!

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Zucchini Nachos by Helen Agresti, R.D.

October 7, 2015 By Leave a Comment

One of the most exciting aspects of my job is learning from my clients. One of them recently inspired me to try zucchini nachos. This was definitely an “aha moment” at the office. I thought, what an incredibly nutritious nacho idea–brilliant!
It took me a few tries to get the zucchini crispy enough to come close to resembling chips. Zucchini contains a good bit of water. Allowing the slices to dry out before grilling is key. Don’t get discouraged if your zucchini turns out too tender. Those batches make an incredibly delicious side dish the entire family will love.

Ingredients
(serves 4-6)
•    3 zucchini, cleaned and dried
•    sea salt, to taste
•    ground pepper, to taste
•    taco seasoning, to taste
•    shredded cheddar, to taste
•    ¾ c black beans, rinsed and dried
•    ¾ c corn, cooked
•    ½ c green onion
•    ¾ c vine ripe tomato, diced
•    1 dollop sour cream

Directions
1. Slice zucchini to no more than ¼ inch in thickness.
2. Place slices on a baking sheet lined with paper towel. Lightly sprinkle both sides of zucchini slices with salt and pepper. Cover with plastic wrap and refrigerate for at least 1 hour.
3. Preheat grill to medium-high. Spray lightly with olive oil. Grill zucchini until tender and crisp on each side, about 2-3 minutes.
4. Just before the slices are ready to be removed from the grill, sprinkle with taco seasoning and shredded cheddar.
5. Place the zucchini slices on a platter and layer with beans, corn, green onion, tomatoes, and a dollop of sour cream.

 

Helen is the founder of Professional Nutrition Consulting and The 24_7 Dietitian app. She’s a mom of 5, contributor for the Huffington Post, triathlete, and chocolate lover. Helen is passionate about educating families on how to cook healthy meals and snacks at home. You can now receive Helen’s Personal Nutrition Coaching thru her 24_7 dietitian app-available on iOS and android. Go to www.pronutritionconsulting.com for more info.

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PUSH! Find workout motivation with #HealthyWayMag Fitness Chat

October 2, 2015 By Leave a Comment

PUSH! When was the last time you really pushed through your workout? Fitness takes effort, dedication and consistency. It is also these 3 factors that lead to results! Find others who share your journey, your challenges and your success at #HealthyWayMag Fitness Chat.

Join #HealthyWayMag Fitness Chat this Monday 5pm(Pacific)/8pm(Eastern) on Twitter and pick up healthy eating tips, nutritious snacking ideas and on-the-go best food choices!

 

Here’s how to join:

Log onto your Twitter account and follow @HealthyWayMag to see the chat questions. Questions for discussion will be posted as Question 1, “Q1″, Question 2, “Q2″ and so on. Contribute your answer and experience via answers to Question 1 noted as “A1″, designating your answer to Question 2 as “A2″ and so on. Interact with others, chat, exchange ideas, training tips and have fun!

 

 

Monday October 5, 2015 #HealthyWayMag Fitness Chat is Sponsored by StrideBox.com:

StrideBox.com delivers fuel, nutrition and monthly motivation in a box right to your front door. As a monthly subscription service, their mission is simple, “perform better, be healthier, and have more fun.” The box also makes a great gift for the runner in your life. It’s suitable for all ages and is packed with products to sample designed specifically to boost your training and your fitness. Products vary from month to month. Inside the box you’ll discover bars, gels, food, apparel, and gadgets just to name a few. Rest assured, knowing you’re sampling the best of the best products on the market. Order your box TODAY! Follow them on Twitter @StrideBox.

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