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Adventure for Every Fitness Level by John Taylor

May 16, 2012 By Leave a Comment

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Adventure for Every Fitness Level by John Taylor

Mud runs offer adventure activities for every fitness level
 

In April of 2011, I asked my students to participate in an activity they had never been exposed to before…a mud run. I believed that they could all complete a military-style obstacle course where they had to climb over 12-foot high walls, propel their bodies across rope swings, crawl underneath razor sharp barbed wire, and dive into mud pits that were 3-feet deep.

Many of my students were scared about signing up for the event, and were even more apprehensive about going to the starting line once we actually got to the race. However, due to the encouragement from teachers and peers, every one of my learners completed the 3.1 mile obstacle course.

Imagine that…my students came to me at the beginning of the school year with obese BMI scores, and they have now conquered an event that many Americans would be too timid to even sign-up for.

The reason my students and I love mud run events is because teams can go at their own pace to complete the race, each member of the team can help one another overcome every obstacle, and in cases when a person is unable to complete a certain task, they can simply go around the impediment and continue their journey.

Of course every mud runner would benefit from physically preparing for the event through an ideal training regimen, but finishing in the top 3 in your age group is not what a mud run is about. Events like the Warrior Dash, Spartan Race, Rugged Maniac, and Primal Run are meant to help friends and colleagues work together to complete a common goal and have fun.

If you are looking to physically prepare for one of these events, here are a few tips to help you train for a mud run competition:

Work on your upper body strength. In many mud runs, you’ll have to go across monkey bars and crawl through some pretty thick mud. Strengthening your shoulders, triceps, and lats will really help your efforts

Build up your cardiovascular endurance. Most people only think of the obstacles when mud runs come to mind, but there is a lot of running in-between these obstacles. Make your training more realistic to the actual event by doing trail and hill sprints and jogs.

Bring sympathy, understanding, and encouragement when you compete in a mud run. Remember, you may be able to get through every obstacle with ease, but your teammate who has just begun working out may struggle. If you are demanding that they “try harder,” do you think they’ll want to compete in one of these events again? The goal is to provide support and encouragement for fellow athletes!

By John Taylor, MS. Star of Emmy-nominated reality television series, “Too Fat for 15: Fighting Back” Follow John on Twitter: @tvfitcoach. Find John on  Facebook: https://www.facebook.com/pages/Coach-John-T/151964238255488?ref=tn_tnmn or reach him via email, jtaylor@wellbalance

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Essentials of Running your First Marathon by Jim Lynch

May 14, 2012 By Leave a Comment

This article is sponsored by Nuun & Company. Nuun & Company are the makers of portable hydration tablets made for all people in mind. Nuun All Day is portable and easy to use for on-the-go hydration before, during and after every activity. It is 100% natural, contains no sugar and is under 8 calories per tab. Enhanced with a natural blend of 17 vitamins and minerals, Nuun All Day is perfect for adding more water to your daily lifestyle. It’s simple: Pop open the tube, pour a drink of water, drop it in and enjoy. Whether you are at home or on-the-go, Nuun All Day goes where you go – add a tab to any glass of water or your favorite water bottle. Check us out at www.nuun.com

 

Five Essentials of Running your First Marathon by Jim Lynch
 

So, you’ve finally decided to run a full marathon. Congratulations!  First and foremost, you will need to train a minimum of six months before your marathon.

Here are 5 essentials to successfully completing your first marathon:

Believe.  A marathon is 26.2 miles, no more, no less. If you get in your car and drive 26.2 miles you will think to yourself, how in the world will I ever be able to run this far?  Guess what…you can! Many have done a marathon that thought they never could. It’s a very self-rewarding accomplishment. Just believe you can do it and you will be 50% of the way there.

The Proper Running Shoe. There are many theories on running shoes. Most wear them, some don’t.  Since you are running your first marathon, get yourself a good pair of running shoes. Don’t try to save a few bucks; your running shoes are vital to overall successful running and especially running a successful first marathon. If you have a local running store in your community, they will hook you up with the best pair based on your personal running form.

Train, Train and Train. Take your training serious and be consistent. If you have a local running group, join it.  You’ll meet professional coaches, as well as like-minded runners who will help you develop a training plan. Training with others makes the process an enjoyable experience. Stop by your local running store for running group recommendations.

Once you have your plan laid-out, follow it as if your life depended on it. You will slowly build up your mileage and reach benchmarks along the way. Eventually you will build up to 20-mile plus training runs. Logging miles into on-line programs such as Runkeeper, MapMyRun, Daily Mile or LogYourRun is also helpful and will boost motivation as you see the miles compound.

There are many components to marathon training such as nutrition, fluid intake, performance gels, hill work and speed work. By belonging to a running group or reading on-line articles, running blogs or running magazines, you will get acclimated quickly and understand what these mean, and how important they are to a successful marathon.

Target Your Marathon. Choose your first marathon to be a well-established race that has a proven positive track record. Go to www.marathonguide.com for a list of all marathons and read comments from people to get a feel for their experience. Marathons are popular these days and fill up fast when registration opens, so once you find one you believe you’d like, register early! 

Some first-timer marathons worth consideration are Chicago, Twin-Cities, Houston, Disney and Phoenix. The Rock N’ Roll series also have some great well-run marathons.

Preparation. When you finally register for your first marathon, book your flight and hotel right away. Having these details confirmed in advance, will allow you to focus on your training with no worries before race day.

Finally, to really understand what a marathon is like, pick up the DVD, “Spirit of the Marathon.”  It will speak to you.

 Crossing the finish line of your first marathon will change you forever!

Jim Lynch is a Runner and author of One Foot in Front of the Other – expected to be released in fall of 2012!  Jim has completed 87 marathons and is certified for completing a marathon in all 50 States plus DC. Jim Lynch may be reached via @authorjimlynch on Twitter and http://www.facebook.com/authorjimlynch  If you sign up for updates at Jim’s website at http://www.authorjimlynch.com you will receive free the first chapter of his upcoming book. You may also read Jim’s blog published twice weekly at http://www.authorjimlynch.com/blog

 

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Go ahead, take a break! By Nicole Burley

May 10, 2012 By Leave a Comment

Break-time is essential! Taking regular breaks in our day increases general health and wellness and improves work productivity.

For the young-uns among us, Thirty Something was a TV drama during the 80′s and it was about a group of 30-something yuppie-types in Philadelphia. Two of the main characters worked at an ad agency. They would often play nerf basketball in the office in the middle of the day! Nerf basketball! At work! You know, when they were supposed to be ‘working’! Anyone who sets up a basketball hoop in the office understands something really important about how human beings operate:

We need breaks. Breaks matter.

There’s a reason that companies like Google and Zappos are consistently ranked as the best places to work. They seem to understand this fundamental concept about people. We need time to play. We need breathing room at work to reconnect to who we are – because not only does it make us happier in general, but it makes us better at our work.

Here are just a few of the benefits of taking a little breather throughout the course of your day:

Taking a break can spark your creativity by helping you look on your work with fresh eyes.
Regular breaks can actually help you accomplish more, because they help renew your energy and focus.

A 5-minute break gives you an opportunity to get up from your desk to stretch or move your body.

Breaks are a great stress-reducer.

Think about it. We have built breaks into our calendar year in the form of holidays and vacations. We have built breaks into our week in the form of the weekend. And we even have the lunch break built into each day to make sure we take time to eat. We seem to know on some level that it’s important not to be all work and no play.

Find ways to take multiple breaks throughout the course of each day. Breaks could consist of:

A break can be as simple as a single minute spent focusing on your breath.

A break can be a few moments spent staring out the window.

A break can also be 15-minutes of nerf basketball or a mini dance-break in your office!

Finding ways to refresh your energy while you’re at work results in feeling better and thinking better, both of which add up to improved work productivity. How can you give yourself more breaks?

Nicole Burley, M.Ed is a certified Life Coach and Health Coach in NYC. Her motto is, “Health is fun. Diets are not”. Nicole helps frustrated dieters find a happy, healthy weight – no dieting or deprivation allowed! Nicole holds a masters degree in education from DePaul and a certificate in Plant-Based Nutrition from Cornell. She is a graduate of Coach U and a certified member of the International Coach Federation. Contact Nicole via www.NicoleBurley.com or on Facebook.com/NicoleBurleyCoaching and Twitter: @YourCoachNicole

 

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The Psychology of Endurance Events by Jim Day

April 29, 2012 By Leave a Comment

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The Psychology of Endurance Events by Jim Day

Assuming that all the necessary training has been done, we are injury free and primed for our endurance event, what can possibly go wrong? More importantly, what can’t go wrong!

In any endurance event there will be highs, lows as well as coasting periods. The key is how we deal with each segment as, or if it arises.

The coasting periods are hopefully the bulk of the endurance event experience, however it is during these long sustained sections that we must keep our goal in mind and control our enthusiasm. The highs usually occur early on, so again we must temper our urge to over-do in the situation.  It is critical to stick to the plan.

You do have a plan don’t you? No plan! Then how can you adjust what you don’t have?

You must have what-if scenarios so that you are able to deal with the expected and sometimes the unexpected. This saves time and can rekindle your confidence. Blisters, dehydration, blood sugar fluctuations, cold, wet, wind, etc. are all manageable.

But, inevitably, a low will come out of nowhere and test your physical and/or mental resolve. A strong mind will keep a weak body going, but a weak mind and the strongest foundation will tumble. The mental resolve to some degree comes with training and experience but is also an innate quality that matures literally with the years. Polar explorers were often in their late 30’s and early 40’s for this reason.

So what do we do while we are going through this learning-curve of mental toughness and stability? The following will help establish the foundation of your mental resilience that will surely be tested during endurance events:

Do not panic. Everyone goes through a similar experience at some point during a long race or event.

Be patient! Some lows wills pass of their own volition.

Determine if your challenge external or internal. Some problems are external for example a rock in your shoe or a leak in your water bottle. Stop, and fix the problem as soon as possible. Other low points are internal, and therefore mean the solution is to “fix-yourself!” Focus on a mantra, talk to yourself with encouraging and empowering words. Tell yourself that the discomfort is worth the success.

Align with fellow racers. Tag on to others if possible and let them drag you along. If in a team then tell the others so that you can all problem-solve and cope together, as no man is an island!

Keep moving. As long as you are not endangering yourself or others, sometimes the answer is to simply plod on!

Do the best you can when you can and judge yourself only by your own standards not others. But look to improve your standards, slowly pushing to the limits which only you can reach. 

A Personal Experience During the ‘Exmoor 100’, a hundred mile event, to be completed within 48 hours, I experienced the following challenges. After only 10 miles I had a bad hip pain-solution? I took some painkillers. As the miles progressed the hip pain went away but then I started feeling nauseas and by the time I reached the 50 mile checkpoint I was struggling to keep food down. Over the next 50 miles the nausea relaxed a little and my discomfort switched to my feet, both big toe nails were excruciating (later they fell off). Stamina-wise however, I had no problems. I felt strong, alert and in no distress. The night section had gone well and there were no navigation problems. I walked the event in 35 hours 21 minutes. I finished and in a good time. Why? Because I wanted to, I had prepared well (as my stamina showed) I had solved the hip problem and the other discomforts to me were tolerable. One event presented many emotions, situations and challenges! However, I tended to each challenge as it presented itself and pushed through. Another day however and I may not have finished- life holds no promises!

By Jim Day of Dudley, England. Jim provides endurance based training advice and services for those preparing for treks, marathons, and other various endurance events. For more information, go to http://www.trek-fit.co.uk

 

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Kettlebell Benefits by Ali Croft

April 26, 2012 By Leave a Comment

This article is sponsored by Maggie Ayre. Maggie is the UKs Leading Fitness Coach for Teenage Girls. She has recently developed the 3G Program designed to be run in schools and youth clubs with the aim to get every teen girl active. She also offers Personal Training for Teenage Girls in person and via email, skype and video sessions. To learn more visit: www.maggieayre.com

 

The Amazing Kettlebell by Ali Croft

Kettlebells are fantastic for weight loss and provide great functional movement! They are wonderful tools to help build muscle, enhance sport performance, maintain/improve fitness levels, as well as improve quality of life.

So, what exactly is a kettlebell?

Kettlebells are cannonball shaped weights with a single handle on top. They look different from the traditional free weights and machines found in gyms. Kettlebells are one of the best and most efficient fitness tools available. They are often made out of pure cast iron, and are available in a wide range of weights and sizes.

Benefits of kettlebell training

Decrease Body Fat. Kettlebells provide high intensity workouts. By consistently working out with weights, your metabolism will increase which will lead to a decrease in body fat.

Improve Functional Strength. Kettlebells increase strength by using full-body functional movements that incorporate several muscle groups for each exercise.

Increase Total Body Conditioning. Kettlebells strengthen every muscle from head to toe, and encourage the body to work as one synergistic unit linked strongly together.

Increase Core Strength. The off-centered weight of a kettlebell recruits more stabilizer muscles and works the targeted muscles through a wider range of motion.

Increase Flexibility. The use of kettlebells improves mobility and increases the range of movement through joints.

Provide Varied Training. Hundreds of exercises and circuits that can be performed using kettlebells. So there is no excuse for getting bored!

Incorporate a Cardio Challenge. Kettlebells provide high intensity workouts which challenge both the aerobic and anaerobic energy systems, increasing fitness levels dramatically, all without the boredom of endless hours spent on the treadmill, cross-trainer etc.

Kettlebells are fun and when used properly give fantastic results. However, because they are so different to traditional free weights the techniques need to be mastered correctly to ensure a safe and effective workout, therefore receiving qualified instruction is essential.

If you’re unsure, give kettlebells a try. You might just find yourself in the best shape of your life!
By Ali Croft, Personal Trainer. She may be contacted via  www.alicroft.co.uk 

 

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Psychological Fitness by Heather Frey

April 11, 2012 By Leave a Comment

This article is brought to you by Surf-her Skin Care. Surf-her Skin Care Online Store is available at www.surfherskincare.com. They are premiere skin and hair care experts. Created by Camille, a surfer and skin, hair and body care expert for over 30 years, these products are a must-have for every athlete. Camille designed her products specifically to serve the surf and water sports community, and has been gaining fans for over 20 years! Great for those exposed to the harsh effects of the sun, wind and salt water, as well as for anyone looking to prevent premature aging. Surf-her offers a wide variety of skin care, sunscreens, hair care and body care. Their number one selling product is the water resistant and chemical-free Surf Sol Daily Replenishing spf 30+ Sunblock and Skin Treatment. Email them for more information surferskincare@aol.com.

Staying Psychologically-Fit by Heather Frey

What is the best way to stay focused mentally on our journey toward health?

Ask yourself – Where do I want to be in a year? In 2 years…in 5 years? Do you want to be better or worse off? Often people don’t make a change until they have a health scare or until they hit rock bottom. Who wants to wait that long? As challenging as it is making the shift to a healthy life, maintaining unhealthy behavior is so much more difficult. Once you get moving and clean up your nutrition, its body and mind altering and THAT is motivating.

How can I create a plan that will allow me to re-set my mental focus in my workout?

First, find a fitness you enjoy. It’s not just doing it that gets you fit; it’s the keep doing it that brings true fitness. And to keep doing it, you need to enjoy it. You don’t’ have to join a gym or lift weights to get in shape, but you have to find a way to move your body with focus, intensity and purpose. Mental focus starts with a goal – I want more muscle. I want to lose layers and tighten my body. I want to run a race. Once you have the goal in mind, then you start making choices that bring you to that goal. Every choice throughout your day should feed that goal until you don’t have to think about it anymore, it’s just the way you live.

What’s the most effective method to overcome our insecurities and build confidence in my health efforts?

There’s not one most effective way to overcome insecurity, other than to just do it. Proving to yourself you can releases insecurity. You put aside your ego, your fear of feeling awkward and realize that every single fit person has started where you are – clueless. If you want the body, health and fitness, you’ll have to get over it. Learn what you need to learn and just do it. Being new and clueless is only temporary if you keep pushing. 
 
 How do I regroup after a setback in my workout?

If you’re talking about falling off your fitness wagon because of life’s challenges, again, you just have to get up and start back. Remember, working out and training is one of THE best de-stressor’s there is. It’s really like a form of Zen, blocking everything out to focus on one thing… you. By looking at fitness as a way to cope with life, it makes it easier to add it back in. It’s hard to feel badly in a fitness class with music pumping and people having a good time, and it’s nearly impossible to walk out feeling down. So even when your workout is over and it’s time to go back and face what life has thrown at you, you’ll approach challenges with a fresh and strong mindset.

How can we support fellow exercisers when we see they’re struggling with the mental aspect of getting fit?

Cheering works! Encourage, prod, urge, and rally them to get back to it! There is almost nothing more powerful than giving someone hope.

Heather Frey is the founder of SmashFit.com. She is also the Fitness expert for the TV show Miami Moms on NBC Miami Nonstop, CPT, Fitness expert for Ricki Lake’s social community “Friends of Ricki,” Writer, Artist,  Figure Competitor. Connect with Heather on Facebook and Twitter: www.facebook.com/SmashFit. www.twitter.com/#!/SmashFit

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Boosting Your Brain Health by Mary-Anne Reed

April 2, 2012 By Leave a Comment

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Boosting Your Brain Health! 5 Ways to Keep Your Brain Young

Neuroplasticity: The brain’s ability to reorganize itself by forming new neural connections throughout life – MedicineNet.com

If you think that you are stuck with the brain you were born with and can do nothing to improve your intelligence or how your brain ages, you are out of step with the latest scientific findings.

“Neuroplasticity” is the new buzz word among the neuroscientists. This amazing concept means that your brain and its neurons are not set for life. Those wonderful “little gray cells” are smarter than you thought. They respond, grow, and change according to your activity patterns.

How does this translate into an everyday life? Your choices determine whether your brain stays young or grows old. Since brain fitness affects your overall health, this puts you in the driver seat as far as how you age and the quality of life you can achieve.

Five ways to keep your brain “in the groove” past 40:

 
Healthy Food - Fish is recommended five times a week. Add to your protein rich meal, green leafy vegetables, fruits (especially fresh berries), beans, peas, legumes, nuts, whole grains, low-fat dairy, healthy oils. Stay away from processed foods.

Daily Exercise - Aerobic exercise (30 minutes three or more times a week) oxygenates your blood stream and brain. It also protects your brain from losing gray matter. Weight lifting or resistance training (two or three times a week) not only specifically develops muscles but improves cognitive function… good for brain and brawn. These two types of exercise work well together for optimum brain health.

Positive Thinking - Daniel Amen, M.D. in his book, Change Your Brain, specifically recommends identifying negative thoughts and turning them into positives as a way of improving brain function. Bruce Lipton, Ph.D. in his Book, The Biology of Belief, demonstrates through scientific research that beliefs, thoughts, attitudes effect your genes and cellular life. Remember this includes brain cells. So choose to be positive!

Maintain Social Ties – According to alz.org, Alzheimers Association, “Research shows that people who are regularly engaged in social interaction maintain their brain vitality.” So reach out and get together with family and friends. Develop and enjoy your relationships for brain happiness.

Keeping Active & Learning Oriented – As you age, your brain neurons disconnect causing mental decline. However, stimulating your brain through activity and learning can reconnect neurons and even birth new brain cells. So keep on doing those crossword puzzles. Go to concerts and plays, read, write, learn a new language. Get out those board games and invite over your neighbors. Curiosity killed the cat, but for you it will pump up your brain health. When it comes to learning, the more difficult it is, the more neurons you will generate.

So no more believing the less you do the better off you are. Get active, exercise, eat right, think positively, relate – it’s all part of life and part of keeping you and your brain fit.

Mary-Anne Reed has been a writer for over 30 years. She writes about the mind-body connection, health, positive thinking, and how to become your Highest Potential Self on http://HPSelf.com. Follow her on Twitter at http://Twitter.com/HPSelf.

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Music=Workout Motivation!

March 19, 2012 By Leave a Comment

This article is brought to you by Surf-her Skin Care. Surf-her Skin Care Online Store is available at www.surfherskincare.com. They are premiere skin and hair care experts. Created by Camille, a surfer and skin, hair and body care expert for over 30 years, these products are a must-have for every athlete. Camille designed her products specifically to serve the surf and water sports community, and has been gaining fans for over 20 years! Great for those exposed to the harsh effects of the sun, wind and salt water, as well as for anyone looking to prevent premature aging. Surf-her offers a wide variety of skin care, sunscreens, hair care and body care. Their number one selling product is the water resistant and chemical-free Surf Sol Daily Replenishing spf 30+ Sunblock and Skin Treatment. Email them for more information surferskincare@aol.com.

TURN IT UP!

What’s a sure fire way to instantly improve your mood? MUSIC! Music boosts mood and workout motivation, almost on the spot! Relax into the beat, let the melody guide your thoughts, settle into the lyrics or simply blank your mind and listen. Listening to a particular song is like repeating a mantra; a mantra that inspires perseverance, tenacity and mental and physical toughness. For the few minutes of the song, we are transported; no responsibilities and no deadlines, only us and our task at hand- get the best workout possible!

So next time you’re feeling down, unenthused or melancholy, turn it on and turn it up! Remember that one of the easiest and fastest ways to boost mood, and workout motivation is to crank up upbeat tunes! Not sure where to start your downloads? Health and wellness enthusiasts and Twitter leaders offer their best motivation picks to add to your playlist!

@SmashFit: Drive By by Train, Rockstar by Pink

@FitnessToGo: I’m Sexy and I Know It by Lmfao

@URHealthURChoice: Lonely Boy by The Black Keys

@LisaBraithwaite: Don’t Stop Me Now by Queen, Groove is in the Heart by Dee-Lite

@authorjimlynch: On the Dance Floor by David Guetta, Final Shakedown by Groove Armada,
Forever by Wolfgang Gartner, Harder, Better, Faster, Stronger by Daft Punk

@BobChoat: Gonna Fly Now by Bill Conti (theme from the feature film Rocky), Wild Thing by The Troggs, Born to be Wild by Steppenwolf

@LifeCoachMary: We Are the Champions by Queen

@KerrieAnnFrey:  Tick Tick Boom by The Hives

@YourCoachNicole: Americano by Lady Gaga

@RUNspiration: War Machine by Technoboy

@LoudFitness: Titanium by David Guetta, Boricua Lover by Anthony Rodriguez (Guido Osorio Just Beat Mix)

@HealthHabits: Killing in the Name by Rage against the Machine

@nanderson61: Aint Nothing Wrong with That by Robert Randolph and the Family Band

@AliCroftPT: The Hardest Ever by Will.I.am

@RenewedFitness: Fly by Nicki Minaj featuring Rihanna

@themorningfresh: Dance Yourself Clean by LCD Soundsystem

@journalistSadie: Matters at All by Kids in Glass Houses

@TeamKnightFit: Bad Girl by Rihanna, and Psycho by 50 Cent featuring Eminem

@MizFitOnline: I Want it All by Warren G

@BobbyStrom: Kickstart My Heart by Motley Crue, Pretender by Foo Fighters

@GetFitGetLife: The Heart of a Champion by Nelly

@DailyDimmick: Seven Cities by Solar Stone

@amandavogel: Millionaire by A.R. Rahman (from the Slumdog Millionaire feature film soundtrack)

@StJamesPT: Wonderman by Tinie Tempah

@DabneyPorte: Let’s Get Loud by Jennifer Lopez

@sandyabrams: I Gotta Feeling by the Black Eyed Peas

@polkadotpond: The Time/Dirty Bit and Do it Like This by the Black Eyed Peas, Tranquilize and Human by The Killers, Rollin’ by Limp Bizkit.

@MamaBritt: Barbara Streisand by Duck Sauce

@Stretchfit: Stronger by Kanye West and One Step at a Time by Jordan Sparks

@thevmethod: I’m Perfect by Pink

@Whitneyio: Welcome Home by Radical Face

@RoyaleScuderi: Rolling in the Deep by Adele

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Extra Hour of Daylight means Extra Exercise Opportunities by Tanja Djelevic

March 11, 2012 By Leave a Comment

With the arrival of Daylight Savings Time, you now have an EXTRA hour of sunshine! Spring is the best time of year to take your workouts outside, and here are a few fun and energizing ideas:  

Greet the sun: Find out what time the sun rises (http://www.sunrisesunset.com), and get outside to do your workout while watching the sun wake up.

Run: Go on a run through your city park to check out the signs of life and spring. There is nothing more satisfying than feeling your surroundings wake up from the winter sleep.

Hike: Whether you go on an early morning hike in your neighborhood or a week-long expedition to someplace new, hiking is a great way to leave your stress behind. Just remember to drink plenty of water and wear sunscreen!

Cycle: See the world and get your aerobic exercise! You can find great bicycling routes on websites like http://www.mapmyride.com or http://pedaling.com.

Socialize: Now that you have an extra hour of light, invite a family member or friend to join you for an after-work walk or jog. Get some fresh air and catch up at the same time! 

Organize: Create a fitness triathlon for a group of friends or coworkers. Take them all outside for a weekend extravaganza and choose 3 fun and athletic activities to do as a group! For example, you might do a 5K or 10K group run, make a stop at the Roman Rings or Rope Climb, and then finish off with a great yoga session on the lawn! 

Tanja Djelevic holds a Masters Degree in Psychology, specializing in Stress Management Therapy and Behavioral Life Coaching. She is a NASM Corrective Exercise Specialist (CES) and has fitness certifications from Reebok, AFAA, ACE, Powerhouse Pilates and C.H.E.K Institute. She has worked with a myriad of celebrity clientele including Matt Dillon, Pink and Rachel Weisz. Connect with Tanja at www.loudfitness.com

Filed Under: Your Fitness Tagged With: ,

Warm-up this Winter with Healthful Soup Recipes by Kathy Smart

March 7, 2012 By Leave a Comment

Great health begins with great nutrition. Try these healthy and hearty soup recipes to jump start your winter wellness plan.
 

Citrus Infused Carrot Soup (8 servings)

Ingredients:

1 pound of carrots, chopped
1 tablespoon of butter
1 orange
1 cup of leeks, chopped
 ¼ teaspoon of nutmeg
1 teaspoon of salt and pepper
6 cups of chicken or vegetable broth
8 tablespoons yogurt
Fresh cilantro

Recipe Accolades:

The subtle taste of orange in this recipe always keeps guests guessing as to identify the special taste.  This soup is perfect after a long walk in the snow!

Dairy Free
Easy to Make
Gluten and Wheat free
Low in fat
Low Glycemic
No Added Refined Sugars
Vegetarian (if made with vegetable stock)

Directions:

Melt butter over medium heat in a large soup pot.  Add carrots and leeks and let cook gently for 10 minutes allowing the vegetables to soften.

Cut the orange in half and juice both halves and add juice to the vegetables.  Reserve the orange peels.

Add the chicken stock, and season with nutmeg, salt and pepper.

Take reserved orange peel and puree in a food processor and add to the soup.  Let soup simmer for 30 minutes over low heat.

Puree with blender. Adjust seasoning to taste.
 
Serve with a dollop of yogurt and a fresh sprig of cilantro.
 

Smokey Red Pepper Soup (4 Servings)

Ingredients:

4 sweet red peppers
2 tablespoons of butter/ coconut oil if dairy intolerant/vegan
1 cup onion finely chopped
1 teaspoon dried rosemary or one tablespoon fresh
5 cups chicken or vegetable stock
3 tablespoons tomato paste
1 teaspoon sea salt
4 teaspoons of coconut milk or whipping cream

Recipe Accolades:

The smokiness of the roasted red pepper blends together with the aromatic undertone of onion and rosemary to create a smooth soup without the added fat from cream.  Serve this soup with a sprig of fresh rosemary on top. Red peppers are low in calories and high in vitamin C, which helps to fight infections, heart disease and cancer.  Other key nutrients found in this colourful vegetable include calcium, iron, magnesium, phosphorus, zinc and B vitamins just to name a few.
 

Directions:

Preheat oven to broil. 

Put red peppers whole on baking sheet under broiler and turn regularly until the skins have blackened.  Remove peppers from oven and place into sealed plastic bag and let stand for 20 minutes.

Peel off skin from peppers and remove seeds and stem.  Half peppers while trying to save any juices that run from pepper.  Set aside.

Melt butter/oil in a saucepan and add onion and rosemary, cooking gently over low heat for 5 minutes. 

Add peppers with juices, and stock and bring to boil.  Reduce heat and simmer for 15 minutes.  Add tomato paste and sea salt.

Remove from heat and puree with an immersion blender until smooth.  Strain soup through a fine strainer and reheat in saucepan.

Serve soup hot or chilled and garnish with pepper, paprika and a delicate swirl of cream or coconut milk on top.
 

Curried Butternut Squash and Apple Soup (10 servings)

Ingredients:
2 cups onion, chopped
2 tbsp. coconut oil
1 tbsp. ground cumin
1 tbsp. garam masala
2 tsp. ground coriander
2 tsp. sea salt
6 cups butternut squash, peeled and chopped
2 cups sweet potato, peeled and cubed
2 cups apples, peeled and chopped
6 cups vegetable broth, low sodium 
1/2 cup coconut milk

Recipe Accolades:

Dairy Free
Gluten Free
Vegan

 

Directions:

In a large soup pot, sauté the onions and coconut oil until the
onions are soft and translucent.

Add all spices, sea salt, vegetables, apples, broth and coconut
milk to the onions.

Bring to a boil, then lower heat and simmer for 30 minutes until the ingredients are soft and tender.

Puree with a blender or immersion blender. Serve soup with a
swirl of coconut milk on top.

Kathy Smart, TV nutritionist, host and chef of ‘ Live the Smart Way ~ the world’s first vegetarian and gluten free TV show and author of  Live the Smart Way. More information may be found on  www.livethesmartway.com.

Filed Under: Your Fitness Tagged With: , ,
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