March 7, 2026

Get Motivated!

November 20, 2015 By Leave a Comment

Get Motivated with #HealthyWayMag Fitness Chat every Monday at 5pm(Pacific)/8pm(Eastern)! You are not alone in your fitness journey. Chat about all things fitness with others also living healthy. You’ll swap ideas, find accountability and encouragement, make new friends, pick up tips, set new goals and breathe energy into your workout!

 

Here’s how to join:
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. Offer your opinion 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 others who share your passion for healthy living!

 

Monday November 23, 2015 #HealthyWayMag Fitness Chat Sponsored by Handana:
Handana is a sweatband that is worn on your hand, not your wrist. Their innovative and patented design, allows for you to be hands-free during your fitness or sport. You’ll be inspired to to reach your finish line! Made in the USA, Handana is a high performance, fashionable, sweat band that is soft, yet durable and machine washable. And it works for every one, even if you have sensitive skin or allergies, and it fits all sizes. An ideal gift for the fitness enthusiast in your life! To order yours go to www.myhandana.com!

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Ease Muscle Tension by Jennifer Austin

November 18, 2015 By Leave a Comment

Tense, stiff and sore muscles do not have to be a part of driving and traveling long distance! One rule to always remember is posture, posture, posture. Sitting in proper posture will make a significant difference in how you feel during and after hours in the car or on a plane.  Following a few basic principles will also help.

Take regular breaks. Taking a “stand-up” break every two hours will decrease muscle soreness from decreased circulation.

Change or shift your position often. Obviously, this is limited when seated. However, you can reset your posture often. For example, slide back in the seat if you’ve scooted forward. Sit up straight if you’re slouching.

Move your extremities often. That means wiggle your toes in your shoes, move your fingers, and circle your wrists and ankles if you’re able. Break up the monotony of sitting motionless for hours on end.

Stretch. Try the following upper body stretches to relieve muscle tension caused by traveling long distance. The following exercises may be done standing or seated.  Hold all stretches for 10-30 seconds. Make sure you’re breathing comfortably through each stretch. Stretch to mild tension, not pain. As always, consult your physician before beginning any exercise.

Lace your fingers behind your body. Pull your shoulders down and back; slowly extend your elbows pulling your hands toward the floor, and then pull your shoulder blades together.

Reach both arms straight up overhead. Keeping your weight centered, slowly reach to your right, then reach to your left.

Lace your fingers behind your head, pull your shoulders down and back pinching your shoulder blades together; and then pull your elbows wide.

Pull your shoulders up toward your ears, then release.

Pull your shoulder blades together, then release.

Pull your shoulders down, tilt your right ear toward your right shoulder. Release and repeat, tilting your left ear toward your left shoulder.

Pull your shoulders down; rotate your chin toward your right shoulder. Release and repeat by rotating your chin toward your left shoulder.

Make a loose fist with both hands, slowly extend your fingers.

 

*Disclaimer: Results may vary from person to person.

 

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Escarole, Kale and Sweet Potato Crock-Pot Soup by Helen Agresti, R.D.

November 13, 2015 By Leave a Comment

Escarole, Kale, and Sweet Potato Crock-Pot Soup

This time of year brings cooler weather and warm comfort food.

This hearty soup recipe is just that.  I took traditional escarole and bean soup and increased its nutrient power by adding kale and sweet potatoes.  Sweet potatoes add fiber, calcium, and iron.  They also give us a boost of vitamins A and C, which is much needed during flu season.   Sweet potatoes may even help regulate blood sugar levels.  Kale is a great source of fiber, vitamins, and minerals that make this soup even more nutritious.  For those that like a little more protein in their meals, I also added lean Italian turkey sausage.  The turkey sausage provides a nice balance of flavors and satiety to an easy family meal.

 

Ingredients

(10-12 servings)

  • 1 tablespoon extra virgin olive oil
  • 1 Parmigiano reggiano rind
  • 2 cloves garlic, finely chopped
  • 2 large sweet potatoes, chopped
  • sea salt, to taste
  • pepper, to taste
  • 2 (32 oz.) boxes organic chicken broth, low-sodium
  • 4 cups escarole, chopped
  • 4 cups kale, chopped
  • 1 (15.5 oz.) can cannellini beans, drained and rinsed
  • 1 pound Italian turkey sausage (optional)

 

Directions

1. Drizzle olive oil on the bottom of a warm crock-pot.  Add the parm rind and garlic.

2. Place the sweet potatoes in the crock-pot, season with salt and pepper.

3. Add the remaining ingredients.

4. Set crock-pot on high heat for 4 hours or low heat for 6+ hours.

5. Ladle soup into bowls and top with whole grain crostini.

 

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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Do you inspire health and fitness? Thank You! By Nicole Bryan

November 11, 2015 By Leave a Comment

To Those Who Inspire Fitness- Thank You!

Some days we are unable to do it for ourselves, but a few simple words of encouragement from someone else (sometimes even a stranger) can give us the energy to keep moving forward in our fitness journey. You never know who you will inspire and those that have inspired you may never know of their impact- here’s your opportunity, and your challenge for the week:

Everyone likes to hear a “THANK YOU- you have made a difference in my life.” A simple word, email, text of “thanks for your fitness/healthy living encouragement, it made a difference for me” just may make their day or week, or even their year. Show gratitude to those who have inspired your fitness and healthy living by paying it forward and passing along your motivation to inspire others. Consider these acts of generosity, just to name a few:

Tell them! Say thank you directly. Give a shout out to your training buddies next time one of them paces your run or thank your boss for offering a corporate wellness program, for example.

Share with them your current activity. Email them a recent race photo, they’ll love it! Let them know you’ve kept it up.

Recommit to your initial goal. Everyone falls off their fitness program every so often, use the energy of how they encouraged you and recommit. No one is perfect and no one can be 100% motivated, 100% of the time. Take one step today to get going again.

Donate equipment you’re no longer using to inspire kids and fitness. Requirements and guidelines vary from district to district so your best bet is to call your local junior high and high school directly. Ask if they’ll accept used gym and fitness equipment.

Offering a Thank You to your fitness mentor never goes out of style! Acknowledge your gratitude and pay your fitness-motivation forward- Who can YOU encourage? If you know someone struggling with their workout goals, offer a few words of encouragement or motivation.

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Workout Consistency= Fitness Results!

November 7, 2015 By Leave a Comment

Your health is cumulative. One workout will not make or break your fitness! The key is to be consistent, that’s where results happen. So how do you stay consistently interested in your exercise program? Find others who share your successes and challenges of balancing life responsibilities with exercise, find workout accountability to stay on pace, find others who can offer you a “you can do it!” when needed, find gear tips to make your journey more comfortable, find motivation through hearing from others excited to reach their goals.

You’ll find all of this and more at #HealthyWayMag Fitness Chat every Monday at 5pm(Pacific)/8pm(Eastern) on Twitter. JOIN US to super-charge your workout motivation!

Here’s how to join:

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. Offer your opinion 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 others who share your passion for healthy living!

 

Monday November 9, 2015 #HealthyWayMag Fitness Chat Sponsored by AthLights:

AthLights makes safety for outdoor exercisers easy with their personal LED lighting system. They boast the world’s smallest, lightest, safety light for runners, bikers, hikers, walkers and every athlete. Simply clip the light anywhere on your clothing and you’re good to go. The new and improved, even stronger magnetic back is visible for up to 600 feet away. And as a bonus, each set comes with replaceable 40-hour batteries. Purchase yours for $9.99 +shipping and handling, and exercise outdoors with peace of mind. AthLights makes a great gift for the athlete in your life! Email info@athlights.com for group discounts.

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Could this spice ease muscle soreness? By Tera Busker

November 4, 2015 By Leave a Comment

Turmeric has been getting a lot of attention in the health and fitness industry lately. You may know turmeric as a spicy, golden powder in curry recipes that gives Indian dishes its incredible flavor. But, what you may not know about turmeric is that it can help you recover from your next workout.

What is turmeric?

Turmeric comes from the root of the Curcuma longa plant and has a tough brown skin and a deep orange flesh which resembles the ginger root. Curcumin, the main active compound in turmeric which gives it the bright color, is loaded with health benefits. For years, naturopaths have been prescribing turmeric and curcumin to treat a number of ailments such as:
high blood pressure
arthritis
joint pain
prediabetes
ulcers
heartburn
depression

Most recently, a new, double-blind, randomized-controlled study published in the European Journal of Applied Physiology in March 2015 found that curcumin can help reduce pain associated with delayed onset muscle soreness (DOMS) and aid muscle recovery in physically active people. Participants in the study were given curcumin twice daily and asked to perform a heavy eccentric exercise.  They were monitored for 2 days and the researchers not only found that the curcumin helped reduce DOMS, but also improved the participants performance due to the anti-inflammatory properties.

Supplementation

Turmeric or curcumin can be taken in pill form or in the whole form as a spice. If you are choosing to supplement your diet in pill form, either with turmeric or curcumin alone, make sure to seek out a brand that contains the compound piperine, which will aid in absorption. If you would rather consume turmeric “as is”, select an organic, non-irradiated brand that is packed with naturally occurring curcumin.

Please note that turmeric and curcumin supplements are not suitable for pregnant women or individuals with bile duct dysfunction or gallstones. Turmeric also has the ability to slow the clotting of blood so it should not be mixed with blood thinners or taken within 2 weeks of any type of surgery. Consult your doctor before beginning any supplementation regime.

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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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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