December 12, 2017

Healthy Meals: Week at a Glance

Get Fit Quick Tip:

Weekly Meal Prep

Save time and energy by completing weekly meal prep. Choose one day each week to shop, chop, wash, prepare and cook. Healthy meals for the whole family will be at your disposal every day of the week:

Chop all veggies. Place in baggies so they are ready to go.

Wash produce. Prepare and clean produce so everyone in the family can simply grab and go!

Wash herbs. Wrap in paper towel, place in baggies and store in the fridge.

Bulk cook meats for the week. Portion out meat and store in air tight containers. All that’s needed is to heat it up.

Bulk cook entree’s to create left-overs. Cook casseroles, chili, soups and stews with a plan for left-overs. Refreshing a meal with a creative side dish or combination is a great way to minimize cooking during the week.

 

Do you have a running goal? by Jason Saltmarsh

This time of year, runners are busy publishing their 2014 running recaps and setting ambitious new running goals for 2015. There’s a lot of buzz out there about ultras, trail races, marathons, and personal bests. Goal setting can be a difficult and intimidating process for runners. Most of us are just trying to get out the door each day.

It doesn’t have to be. Choose goals that are reasonable and attainable so that you don’t end up frustrated or injured. A long-term goal, like a BQ (Boston Marathon Qualifying) time, may take several years to achieve. Try breaking it up into smaller goals that you can celebrate every 3-6 months.

6-Month Running Goal

Run a faster 5K. The most-popular race distance in the United States is the 5K. It’s short enough to build your base mileage quickly and with a dash of speed work, you’ll be ready to grab a new PR in 6 months or less.

12-Month Running Goal

Run your first marathon. A full calendar year allows you to safely increase your mileage without risk of overuse injury. With careful planning, you can be ready for your first full marathon in 2015. Forget the clock. Finish your first 26.2 with a big smile on your face.

Long-Term Running Goal

Write your bucket list. Anything goes because this is where you’ll discover your motivation and passion for the sport of running. Your goals are entirely your own. Your Twitter buddy may be excited about conquering the famed Leadville 100, and you may want to keep your streak alive at the local St. Paddy’s 5 Miler.

We all have different reasons for running, the most important thing is to enjoy the miles.

Jason Saltmarsh is an RRCA Adult Distance Running Coach and competitive masters runner. He enjoys racing at distances ranging from 5K to the 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

2014 Twitter Must-Follow

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

Avoid Winter Weight Gain by Gen Preece

Make this Winter your healthiest and happiest yet with these easy tips on staying trim:
When the days get shorter and the weather colder, it’s no wonder we crave hot ‘comforting’ heavier foods to warm us up. Light refreshing summery salads just aren’t enough and can even leave us feeling cold!

Learn from last year
Think about what you did this time last year and how you felt. Did you over-indulge to the point of needing a new wardrobe? Or did you have a plan? We often reflect during significant times of the year, so trying to learn from past behaviour can only lead to a better outcome.

Understanding why
The underlying reason behind these food cravings is that we were once preparing to hibernate. Dense foods kept us alive through harsh winters, while food sources were scarce. Although on cold winter mornings, many of us wish we were still hibernating (getting dressed under the covers anyone?) this leads to the next point:

Our choices
Start by reading food labels. It is not just about avoiding the usual culprits (refined sugar, wheat, dairy, chemicals…) but having alternatives ready in their place. For example, winter vegetables roasted in coconut oil are an amazing alternative to white potatoes or dishes with heavy sauces. Check out my favourite easy winter soup also. The more your body gets used to receiving nutrient-dense foods, the less it craves unhealthy stuff! A lack of raw fibrous vegetables can cause feelings of lethargy, congestion and even depression. I therefore recommend a mixed salad before your hot dinner. This will also aid digestion and stop you feeling bloated. Keep up your fibre throughout the winter

Warm yourself healthily
Using warming spices is a great way to heat up, as well as encourage your body to burn fat. A few of my favourite ingredients are Turmeric, Cinnamon, Cayenne Pepper and Curry powder. I also add Ginger to my green smoothie and drink at room temperature.

Morning Warm Lemon Water
If you’re a tea drinker, warm lemon water cleanses your liver and perks you up in the morning, without the post-caffeine crash. Warmed unsweetened almond milk with cinnamon is a delicious alternative to lattes. You could even add a teaspoon of raw cacao for a healthy hot chocolate!

So listen to your body and enjoy your seasonal adaptations!

Gen Preece
FASTER Personal Training Southampton
http://www.ptgen.co.uk

Breakfast Muffins by Shirley Plant

Looking for your on-the-go-breakfast solution? Here you are! Make a few variations sure to please every member of the family.

Breakfast Muffins

Ingredients:

3 cups Bob’s Red Mill GF rolled oats
2 tbsp ground flaxseed in 6 tbsp boiling water
2 tsp baking powder
¾ tsp baking soda
2 tsp cinnamon
2 tbsp coconut oil
2 tsp pure vanilla extract
⅓ cup honey
½ cup unsweetened applesauce
⅓ cup hemp seed
pinch sea salt
1 apple, cut into big chunks
handful dried cranberries or raisins
Optional- seeds or chopped nuts

Directions:

Mix flaxseed and boiling water together in a bowl and let sit. In a food processor blend oats. In a large bowl add in all other ingredients and mix well. Add in flaxseed mixture and oats. Add in apples and spoon mixture into muffin tins. Bake 350F for 20-25 minutes.

Recipe by Shirley Plant- Nutrition Coach and Author of Finally Food I Can Eat. Click here for more information on Shirley’s 21 day challenge,
http://www.deliciousalternatives.com/21-day-challenge-video-series/
and check out her website via www.deliciousalternatives.com. Follow her on Twitter via @sherrecipes

Giving Back

Get Fit Quick Tip

Need workout motivation? Volunteer for a local sporting event in your town. You’ll motivate your own fitness from the energy of the crowds, and assist fellow athletes. Volunteering is also a great way to check out a sport in which you’re interested in participating. Also consider, recruiting co-workers, friends and family to donate your time together. Check out your local community calendar or google your favorite non-profit for information on your local events. Sign up!

Find everyday, easy and practical healthy living and fitness tips in our Get Fit Quick column.

Do You Believe in Life-Long Learning?

Get Fit Quick Tip

Do you believe in life-long learning?
Set a goal to learn a new exercise or workout skill. Just as our body adapts to our exercise, so does our mind. Regularly rotating in new activities keeps motivation high, interest fresh and fitness gains coming. Set a goal to try a minimum of one new workout or type of exercise each month. This could be a simple as implementing a new walking route on your lunch break, asking to tag along to your friends yoga class or checking out a sporting club in your town.

Check back often for your useful and practical healthy living and fitness tip! Our Get Fit Quick tip will always be easy to remember and you’ll be able to implement it the very same day. Our tip will be so clear and concise you’ll be motivated to forward it to all your friends and family to inspire them to live healthy and fit as well.

 

Breathe!

Get Fit Quick Tip

Stressed Out? Practice Deep Breathing exercises! Deep breathing is an exercise that may be done anywhere, anytime, and without equipment. Inhale for a count of 2-4. Slowly exhale for a count of 4-6. Repeat every hour on the hour!

Range of Motion/Breathing for Relaxation Combo:
Inhale/Pull your shoulders up to your ears.
Exhale/Pull your shoulders down and back.
Enjoy!

Make our Get Fit Quick column your go-to for motivation and inspiration to live healthy!

HELLO Spring! By Angelena Riggs

Spring is here, time to take your fitness outside!

Are you feeling bored with your current indoor workouts?  Now that Spring is finally here, it’s time to take your workouts outside for a change.  You can get some sun, have some fun and get a great workout in too.  Ready to head out and burn some calories?

 

Here are a few ways to get outside:

Take a trail hike:  Find a local State Park that has trails marked for with walking paths.  Trails are a great alternative to treadmill inclines and work your entire lower body!

Do some track sprint intervals: The local high school is a great location to work on your sprints.  Try walking, running, then sprinting in intervals to burn major calories.

Play sports: Grab a friend, your spouse or even your kids for a fun game of tennis or basketball.  Playing sports is a fun way to take your fitness outside while spending time with your loved ones.

Fitness Trail Loop:  There are many parks and trails that offer fitness activities. Some activities include pull up bars, sit-up benches, and monkey bars.  Not sure where to find one, do a quick internet search for one in your area.  This is a fun way to challenge your fitness and try something new.

Get on your Bike: Spring is the perfect time to get your bike out from the rack in your garage and hit the trails. Biking is a great workout and you can ride the sidewalks in your neighborhood or find a local bike trail.  Grab a friend or two and get pedaling.

Whatever activity you choose to do, just get moving.  Spring is the perfect time to take your workouts outside and get your friends and family involved and off the couch.

Angelena is a mom, healthy living blogger at On Fire Fitness Healthy Living (www.OnFireFitnesspt.com), a NASM Certified Personal trainer and Fitness Nutrition Specialist. Her goal is to inspire others to take the steps to living a healthy lifestyle. Visit Angelena on Facebook and on Twitter.

Health and Fitness Blogs to Follow…NEXT!

Are you looking for fitness and healthy living motivation? Here’s the fifth in our series, Health and Fitness Blogs to Follow…

“I wanted to share my passion for fitness nutrition and healthy living” explains Jana, creator of the blog, Bananas for Balance. She launched her blog in July of 2013 and posts 4-5 times each week. In her blog, you’ll find everything health, fitness and wellness-related.

Bananas for Balance is for everyone, but especially for those “who have a love of fitness and nutrition or people looking to start healthy habits.” Jana says her favorite post thus far is When Happiness Becomes a Choice.  In this post, Jana shares part of her personal story. So, if you need a little inspiration, this is a must-read.

If you’re a runner, you’ll especially enjoy a section on Jana’s blog, called November Project. Started in Boston and now expanded to fifteen cities, they are a free fitness group. “No official membership, just show up” encourages Jana. She shares her experiences with the group and various workouts. Your fitness will be motivated!

So if you want to get excited about your fitness and healthy living, be sure to sign up for her automatic updates here! Connect with Jana on Twitter @NanasforBalance and Facebook at Bananas for Balance.