Wednesday, December 19, 2012

200 Calories

Last call for you to switch over to the new blog! If you don't put your e-mail in the sidebar at the new blog, you won't be getting updates. So head over and do it! And check out the new post on snack options for 200 calories.

Monday, December 17, 2012

Training Tidbits



New post on the new blog today! Be sure to go follow that blog to still receive updates. Have a happy Monday!

Friday, December 14, 2012

Moving Up

Sorry for my absence! Finals have been finished, snow has finally fallen to the ground and Christmas music is playing everywhere I go. It is a busy holiday season, but also a season I love.

I have some exciting news! For my birthday a dear friend of mine offered to design a new blog for me. And she pretty much did an awesome job. So this will be my last post on this blog, but please head over to training-tidbits.com and put in your e-mail to start following that blog! Same fitness and health related content, just a much better place :) So head on over!

 

And with that I'd just like to leave you with a short and powerful song that reminds us of the reason for this time of year. I hope you have a wonderful holiday season and spend plenty of time with family and friends. 


Friday, November 23, 2012

Friday's Letters

Dear Class, Having you just one day this week was the best! 2 more weeks, finals, and we are done! Dear Turkey Run, 6 years and counting, and I always love it as a way to start my Thanksgiving morning. Dear Basketball Season, The time has arrived! And I couldn't be more excited. Let's get it, cavemen. Dear Family, Just a reminder that I'm grateful for each and every one of you. Thanks for being the examples you are and loving me no matter what.




Wednesday, November 21, 2012

Stress Relief

As unfortunate as it is, the holidays often result in some stressful times. Whether it be planning bit parties, dealing with crazy schedules or hanging out with your great aunt from Kansas that loves to pinch your cheeks.

So here are some acupressure points you can use to reduce stress. The great part? You can do these to yourself at any time and any place! So try them out!

How to: Firm pressure is the most fundamental technique. Use thumbs, fingers, palms, the side of the hand, or knuckles to apply steady, stationary pressure. To relax an area or relieve pain, apply pressure gradually and hold without any movement for several minutes at a time. Each point will feel somewhat different when you press it; some points feel tense, while others are often sore or ache when pressed. How much pressure to apply to any point depends on how fit you are. A general guideline to follow is that the pressure should be firm enough so that it hurts a little. The more developed the muscles are, the more pressure you should apply. If you feel extreme sensitivity or pain, gradually decrease the pressure until you find a balance between pain and pleasure. Do not continue to press a point that is excruciatingly painful. Usually, however, if you firmly hold the point long enough (up to 2 minutes using the middle finger with your index and ring fingers on either side as support), the pain will diminish.
It's important to drink plenty of warm water after the massage, to help clear away toxic substances in our body . 

Relieves Headaches:
Relieves Headache

Improves mental power. Soothes Stress. Improves visual acuity:
                                              
Improves mental power. Soothes Stress. Improves visual acuity. 

Tranquilizes the mind and Relieves mental distress:
Tranquilizes the mind and Relieves mental distress.

In one of my classes there was a group presentation on acupressure as a relaxation technique, and it was a hit! Check out this website for more ideas and options. 

Hope you have a stress free Thanksgiving!

Monday, November 12, 2012

Treats Trimmed Down

Cookies, quick breads and muffins all seem to make their appearance more frequently this time of year. So instead of getting a fat and sugar overload, here are some swaps that cut calories but preserve flavor...

Instead of 2 cups all purpose flour
Try 1 cup whole wheat flour + 1 cup all purpose flour
Best for pancakes, muffins, cookies, biscuits, some quick breads
Benefit Shaves off about 50 calories and adds 3 grams of protein
Add 1 or 2 tbsp water to the batter for easier mixing. Let sit for 15 minutes to absorb the liquid. 


Instead of 1 cup oil
Try 1/2 cup oil + 1/2 cup applesauce
Best for quick breads, muffins
Benefit cuts nearly 900 calories
You can also use pumpkin or dried plum puree instead of applesauce.

Applesauce

Instead of 1 cup sugar
Try 1/2 cup sugar
Best for quick breads, muffins, scones, puddings
Benefit saves 387 calories
Bread can be less tender. If you need more sweetness, add a glaze. 


Instead of 4 eggs
Try 2 eggs + 2 egg whites
Best for quick breads, cookies
Benefit Trims 10 grams of fat
A few extra drops of water will make up for the missing yolks.
(**I will say, personally, I always keep all the eggs in because eggs and egg yolks are good for us! But it is an option.)

Friday, November 9, 2012

Friday's Letters

Dear Daniel, You made it to 18! Congratulations. I love you more than I love broccoli and eggs...and that's saying something! Thanks for being the perfect example of having a heart of gold and a sense of humor that always keeps me laughing. Never change ;) Dear Wellness Center, Thanks for the opportunity to work there next semester. I'm excited to learn and help people get their health back each day! Dear Running, Based off the snow that is falling outside, you'll be happening on the treadmill the next few days. Sorry about that. Dear Tandem Bikers, You get 3 gold stars for making my day when I saw you ride by. You've got it down.



Wednesday, November 7, 2012

On the Minute

Here is a new workout for you to try! I did it on the treadmill, but you could also do it at a track or just outside in your neighborhood.


Start with a 10 minute warm up - for me I went on on easy jog, but walking might be good too.

Now you'll be doing 3 minute sets that go like this:
1 minute - brisk walk
1 minute - jog/run
1 minute - sprint

Repeat it 6-7 times, then end with a cool down walk and stretch it out! It's easy to remember, simple to do and it is great because it gets your heart rate up and then down again. Let me know if you try it!

Monday, November 5, 2012

November Eats

Holiday season has arrived! And although some may think that means cookies, holiday parties, hot chocolate and staying indoors, it also means there are some great fall superfoods you can add to your diet. Healthy eating during these holiday months can be tough, but also very worth it. So while you are trying to avoid the leftover Halloween candy calling your name from the pantry or the approaching Thanksgiving holiday, try some of these healthy and satisfying options.

1. SWEET POTATO: Rich in vitamin A and the antioxidant beta-carotene, sweet potatoes can help keep the immune system strong and promote healthy skin. They're also rich in potassium --- with more than a banana -- and a "fiber-rich carbohydrate," says Angela Ginn, R.D., L.D.N., C.D.E., a spokesperson for the Academy of Nutrition and Dietetics.


2. CAULIFLOWER: "Most people think cauliflower's a white food so I want to stay away from it," says Ginn, but it's actually a low-calorie source of vitamin C, fiber, folate, potassium and vitamin K. It also packs some of the disease-preventing powers of its cruciferous cousin, broccoli.

3. CRANBERRIES: Anything with such a bright color is sure to pack some powerful health properties, says Ginn. Cranberry antioxidants can help the heart and fight bacteria, most famously to prevent urinary tract infections.


4. WINTER SQUASH: Winter varieties like acorn and butternut squashes are sweeter than summer squashes like zucchini and can be stored longer, thanks to their thick skins, according to Health.com. Like sweet potatoes, winter squash is a fantastic source of vitamin A and beta-carotene -- that orange color's a dead giveaway.

5. LEEKS: This relative of the onion is in season from October through May, according to Serious Eats. They are rich in calcium, potassium and folic acid, and may protect against heart problems and prostate cancer, Men's Health reported.


6. TURNIPS: You get two-for-one benefits with turnips, since you can eat both the root and the greens for different health perks (and tastes!). The roots are a good source of immunity-boosting vitamin C and potassium. The leaves, which are similar to kale, according to the New York Times, are rich in vitamins A, K and folate.

Wednesday, October 31, 2012

Strength to Run

Really, this title could be "Strength to do Anything" because I'm about to give you some exercises to strengthen the muscles of your legs - feet, hamstrings, hips, etc - that will help prepare your body to exercise with more intensity and not get injured. So let's get to it! 
(these ideas come from Runners World)

Single-Leg Directional Hops
Standing on your left leg, with the right knee raised to hip height, hop forward, landing softly. Hop back to start, then hop diagonally (to the left) and back to center, hop to the left and return to start. Do 12 reps; switch legs.


Forward Lunge
Stand with shoulders relaxed and back. Step forward onto one heel, then your whole foot. Do not lean sideways. End with the knee above the midfoot and the thigh parallel to the ground. Return to start; repeat 10 times on both legs.

Squat Jacks
Standing in the bottom of a squat position with feet hip-width apart and shoulders stacked over hips, shoot your legs out to the sides and your arms out to shoulder height (like a regular jumping jack) without moving your upper body. Do 16 to 24 reps.


Single-Leg Bridge
Lie on your back with knees bent. Squeeze your glutes while lifting your hips. Once you have your balance, rest one ankle on top of the other knee. Hold for five or more seconds; repeat five times on both legs.


Reverse Step-Up
Stand, facing forward, in front of an eight-inch step. Step backward onto the step, setting only one foot down. Don't let the knee turn in. Balance, then return to start. Repeat 10 times on both legs.


Reverse Hip Raise
Lie face-down on a Swiss ball with your hands flat on the floor. Keeping your legs straight, lift them until your thighs are in line with your torso. Squeeze your glutes as you lift your hips. Pause, then lower to the floor. Do 10 reps, rest, and repeat.


Far too often injury occurs because of tight hips and weak muscles in our legs. And once one muscle is too weak, our body then compensates and puts too much pressure on another. So be sure to take time to build strength in those legs that carry you throughout the day!

Monday, October 29, 2012

Monday Motivation

Here's a little Monday Motivation for you...sorry it's a little late!

Don’t undermine your worth by comparing yourself with others. It is because we are different that each of us is special.

Don’t set your goals by what other people deem important. Only you know what is best for you.

Don’t take for granted the things closest to your heart. Cling to them as you would your life, for without them life is meaningless.

Don’t let your life slip through your fingers by
living in the the past or for the future. By living your life one day at a time, you live all the days of your life.

Don’t give up when you still have something to give. Nothing is really over…until the moment you stop trying.

Don’t be afraid to admit you are less than perfect. It is this fragile thread that binds us to each other.

Don’t be afraid to encounter risks. It is by taking chances that we learn how to be brave.

Don’t shut love out of your life by saying it’s impossible to find. The quickest way to receive love is to give love. The fastest way to lose love is to hold it too tightly, and the best way to keep love is to give it wings.

Don’t dismiss dreams. To be without dreams is to be without hope. To be without hope is to be without purpose.

Don’t run through life so fast that you forget not only where you’ve been but also where you’re going.

Life is not a race, but a journey to be savored each step of the way.

Nancye Sims

Friday, October 26, 2012

Friday's Letters

Dear Thanksgiving Break, I think I'm ready for you now. Only 4 weeks, right? 4 weeks. Dear Halloween House, I couldn't believe the number of pumpkins in front of your house. Or the giant spider and ghosts. Or the purpleness of your house. But happy Halloween! Dear First Snow, You bring cold fingers, big coats, and fresh homemade cinnamon rolls. You are welcome this time, but please don't stay a while. Dear Vibrams, I apologize in advance for the amount of treadmill time you'll be getting the next few months. I'm just can't be hard core all the time.

Happy weekend!





Weekend Inspiration...
 


Monday, October 22, 2012

Sweet Potato Black Bean Chili

By the end of this week, the high temp is going to be in the low 40s. You know what that means? We need some I'm-really-cold-and-need-something-to-warm-me-up meals. And it's a bonus when the meal makes itself in the crock-pot...right? Try this one out!
*original recipe found here
**another bonus...this could be used for a Meatless Monday meal!








Sweet Potato Black Bean Chili
2 sweet potatoes
1 onion
1 red bell pepper
1 can black beans
1 can fire roasted tomatoes
1.5 cups vegetable broth
3 cloves of garlic
1 t cumin
1 t paproka
1/2 t salt
juice of 1 lime

Chop up the sweet potatoes, onion and red bell pepper. Add all ingredients into the crock pot and cook on low for 6-8 hours or high for 4-5. You can top it with a spoonful of plain Greek yogurt or some cheese. Enjoy!

Friday, October 19, 2012

Friday's Letters

Dear Tommy (the truck), You've made it through 4 kids in high school, a couple different colleges and lots of dance parties. I'm sad to see you dying, but you've had a good life. Dear Spinach Manicotti, You look yummy. And pretty simple. Sounds good to me! Dear Utah Jazz, It's game time! Can't wait to you ball so hard. Dear Rocky Balboa, We could all use a little tough love some times. We ain't cowards!

2012-10-04 cooking 61762

Wednesday, October 17, 2012

Cardio Killer

Try this cardio killer sequence before or after your next lift session. It's a good way to get the heart rate up and burn some fat without stepping on to any exercise machine. Let me know if you try it!

*click on the exercise for a demo

Cardio Killer
1 minute jumping jacks
1 minute single leg hops (30 seconds each leg)
30 seconds squat jumps
30 seconds recover
30 seconds burpee (with or without pushup)
30 seconds russian twist
1 minute bunny hops (with or without medicine ball)
30 seconds jog in place

repeat 2 or 3 times

Fitness motivational quotes


 

Friday, October 12, 2012

Friday's Letters

Dear Birthday Apple, This is what happens when you have lots of food allergies. And you know what? I don't mind one bit. Hand over the apples! Dear Halloween, I don't like you. One bit, really. But I'm glad my mom decorates in the cute Halloween way, and not that creepy way. Dear Fall Break, There is nothing like waking up early to get a run in and then being able to take a long shower and put on sweats again instead of getting ready for school. I love it! Dear Parking Job, My dad has raised me to believe the only place to park is when there is only one car on your side. And I feel guilty every time I can't find that spot at school.




Here is some weekend inspiration...have a great one!


Monday, October 8, 2012

Feed the Real Need

I like a lot of things. I like school and eating broccoli and running and the mountains. I like laughing and eating crisp apples and drinking lots of water. But what I like even more than those things? Seeing a family make a healthy change...a change that not only helps their health but also helps those in need.


Check out this Utah family that decided to take the money they were using to eat out and instead use it to give away to charities. Here is a little background on how it came about:

One day we went out for lunch. On the way home I was explaining to the kids why we don't eat out for every meal, that we had essentially paid an extra $15 or $20 for our lunch so that we didn't have to shop, prepare or clean it up -- and it hit me: I said, "That's enough money to buy a child in Africa a mosquito net." The kids took that and ran with it. They wanted to know if it was enough to buy a pair of shoes (yes), a book (yes), a uniform (yes), water (yes), shampoo (yes), a soccer ball (starting to drift slightly but yes). We decided as a family that we would not eat out again until Christmas and that we would take all of the money we saved and give it to charity (At this point I needed to explain that charity was the word we use when we are talking about organizations that help people in need and not just a girl in Milo's grade with that name). As a family we only really eat out a few times a month, but my husband and I usually eat out on dates and the kids and I will grab lunch every once in a while, so this is not going to end with piles of money but it will teach the kids a little about sacrifice and a lot about others' needs...

Cool, right? On their blog they give ideas for charities to donate to, as well as some great stories from the kids on how they viewed the challenge. Hopefully this family's story helps you make some healthy changes in your life as the holiday season approaches!

Wednesday, October 3, 2012

Pumpkin Pandemonium

Yes. I realize that title was a stretch. But just work with me here.

Since fall is in full swing (at least with this 65 degree weather it feels like it is!) I thought I'd do a quick pumpkin recipe round-up for all who are itching to get that pumpkin smell through their house!

Here we go...

Pumpkin & Dark Chocolate Muffins
pumpkin nut dark chocolate muffin side view
Pumpkin Graham Smoothie
DSC01142
Pumpkin Pancakes
homemade pancakes recipe

October 20, 2011 016 

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