Up, Down, Up, Down

What piece of exercise equipment sells for under $20, fits into a briefcase, can be used by the whole family, and improves cardiovascular fitness while toning muscle at the same time? And using it for just 15-20 minutes will burn off the calories from a candy bar? The answer: a jump rope.

Yes - today we talk about jump rope.

Feel free to listen to this song while reading...it's a keeper!

There are several reasons I'm a fan of jumping rope. And there are several reasons you should be too!

- Jumping rope is a type of cardiovascular exercise that engages the whole body through consistent hops in the air.

- When you add jump rope into your weight lifting workout, you increase calorie burn and help train your heart with short bursts of speed

- Jumping rope burns calories at a similar rate as running does

- A jump rope is a really simple and inexpensive piece of workout equipment

- Jump rope training will enhance coordination, agility, quickness, footwork and endurance

I have a special place in my heart for jump rope. As weird as that may sound...but when I was young I participated in Jump Rope for Heart at my elementary school. It's a great way to get kids moving and teach them about how moving and staying active does protect their heart. 

Here are some jump rope workouts you might like to try:

- 5 Jump Rope Drills to Improve Quickness 

- 15 Minute Workout 

- 10 Minute Workout 

Add one of those to your next weights session or use it as a warm up and you'll be feelin' it!

 

$16

 What can you get for $16?

Well, this is what we got at our neighborhood co-op last week for $16:

 

Spinach, blackberries, bananas, 4 kiwi, 6 potatoes, 6 tomatoes, 2 pears, 5 huge carrots, celery, 3 green peppers, 3 grapefruit...I'm probably missing something.

Ya...I'd say you get your moneys worth!

For the locals, check out Harvest Market...others can check out Bountiful Baskets which has tons of locations. It's a great way to get fresh fruit and veggies regularly!

Happy Memorial Day! Have a great Monday - and make it a great week!

Polly Wanna Cracker?

For the past few months I've had the privilege of hanging out with a 12 year-old neighbor boy each Saturday to do some health activities. I've loved being able to teach him what I know and learn from him about making healthy changes and having a positive attitude. I am so impressed with him and his desire to be healthy! Such a big deal for a kid his age. Another thing I love about those Saturday afternoons - he loves to spend time in the kitchen! So you betcha we have made some fun things. Last week it was a version of these homemade wheat crackers. They were a hit!

Here is the recipe we used...but be sure to check out that blog. She has tons of great info on there!

Homemade Cheesy Wheat Crackers
1 cup whole wheat flour
1/2 cup oats
3 T. sesame seeds
1/4-1/2 tsp salt
1 tsp. dried basil
1 tsp. dried Italian herb mix
1/3 cup water
1/4 cup olive oil
1/2 cup shredded cheddar cheese

In a food processor or blender, blend the flour, oats, seeds, salt and herbs until blended.

Then put that dry mix into a bowl and add the other ingredients until a dough forms. If you need to add a bit more olive oil to make it stay together, just add a little at a time.

(we didn't have shredded cheese, so we just used block cheese and broke it into small pieces. Worked great!)

After that, roll out your dough on a floured surface. Try to roll it as thin as possible without breaking the dough.

Then just cut the dough into the shape of cracker you want! We did stars. Place them on a greased or lined cookie sheet.

Bake at 350 for 15-20 minutes. Then let cool - you can even transfer them to a cooling rack if you'd like. Enjoy!

All Day Long

Last week I started a summer internship for KSL, working with the HR department to create a wellness program for the employees. I already love it and am so excited for what the summer will bring!

With that internship, though, comes sitting at a desk from 9 to 5. This is my first time ever doing a desk job like that for a full day. So based off my large amount of experience (ha) I thought I'd share some things that we should ALL be doing ALL DAY LONG, whether you have a desk job or a busier day.

1. Drink Water: I take a water bottle with me to work and make a goal to drink it all the way once before lunch and once before I leave to go home. There are so many benefits to drinking water, and having a water bottle at my desk makes it easy.

2. Move: Every hour or so I make sure I take a break. Sometimes that means simply standing up and stretching, or other times I go walk a couple flights of stairs to get my body moving. It is good for your body and your mind!

 

3. Eat: You've heard me talk about eating small meals throughout the day and never skipping breakfast. Lots of people skip meals and end up eating their largest meal at night. Even if you aren't going over your calorie limit for the day from that late night meal, you're cheating yourself of extra burn during the day. Without fuel, your metabolism will slow down to the slowest it can go. So when you eat breakfast on the run, skip lunch and then get home and eat a big meal...you just revved up your metabolism for a few short hours before bed. Think about how much more you could be burning if you kept your metabolism up all day. So eat a good breakfast, eat small snacks through the day, and come home to a normal sized dinner of lean protein and vegetables. 

 

4. Smile & Laugh: Enjoy what you do, or find things that you can enjoy even if you're not the happiest in your current situation. Life is too short to not smile and laugh your way through it. 

~What do you do every day that helps you live a healthier life?

 

Motivation Monday

Let's start our week out right!

 

Have an awesome Monday!

Friday's Favorites

Oh yes, I am alive. Sorry about the lack of posting. My goal for next week? Actually write on my blog. I know, I'm really shooting for the stars with that one.

Until next week, here are some of my favorites from the blog world recently. Hope this week has been great!

 Banana Splits on a Stick...those look and sound delicious!

Got questions about blueberries? This should answer them.

These chicken asparagus wraps look divine. 

 French toast reminds me of summer mornings, waking up and going for a hike with my family and coming home to eat a big breakfast. Not that we eat french toast very often...but still. 

 

This new 30-20-10 workout seems really cool, and totally do-able for ANY fitness level. Try it out!

 

 

So you like chicken caesar salad? Try it in a burger!

 

 

 

Mentally Tough

It was just about 4 years ago when I started training for my first 10k. I had done several sprint triathlons and 5ks before that. I was excited to try a new distance and a new race.

Physically, I was ready. I probably could have gone out and run 6 miles with little training just because I was in good enough shape at the time.

What stopped me? My head. For some reason, getting past that 5 mile mark was TOUGH. I just didn’t want to or didn’t believe in myself. It seemed too hard – but it wasn’t.

So what got me there? I just made myself do it, and I talked myself up. I mapped out a 6 mile run with NO shortcut options and went on my way. And I did it. And I enjoyed it.

There are still days that I struggle with my mental game more than my physical. I don’t think I can run as fast as I want for my interval workout, or I doubt that I can conquer a certain hill or distance. But I can. And you can too.

So I guess today I just want to challenge you to BELIEVE in yourself. Believe that you can go that extra mile or just a little bit faster. Believe that you can do hard things. You can.

Do some positive self talk, come up with a mantra, reflect on past triumphs…anything to get you to see just how powerful you are. Go get em!

**Disclaimer: there are times when you need to listen to your BODY over your MIND…don’t go so hard you get injured and over train. Be smart about it :)

Beauty

Have you heard about Vogue coming out with the decision to ban too-skinny models from it’s pages? They have made the decision to “not knowingly work with models under the age of 16 or who appear to have an eating disorder.”

I think it’s about time.

Things are finally starting to change, encouraging fashion model companies and magazines to relook at what they are telling young girls is beautiful.

"We know that there is an impact for young girls – and boys, by the way – of what is put in front of them in terms of media," said Elissa J. Brown, professor of psychology at St. John University and founder of The Partners Program, a specialized therapy program for children and adolescents.

Their new goal is to show that “health is beauty” – which I believe is what people should focus on.

Beauty comes in so many forms, and most importantly comes from who you are on the inside. At times it is sad to be a “health nut” and have people come to me asking for help all the time. While I love helping people get healthy and change their lives, I often see far too many people so disgusted with their own body and telling me what or who they wish they looked like, now what they want to feel like and be able to do.

It’s important to have goals and to have a desire to change – but it is just as important to love the body you have been given. We are not meant to look like models. We are not meant to all look alike. We are not meant to be at a body weight that compromises our body’s ability to function at its optimum level.

So be smart. Love your body, and by loving it, then decide if there are changes that need to be made. We can all become healthier and make better choices – but that doesn’t mean those healthy chooses should lead to a size 2 pair of jeans.

Have you seen this video?

Hope you have a great Monday!

Recipe Round-Up: Cinco De Mayo

It’s Cinco De Mayo tomorrow! And I pretty much love having a reason to celebrate. So here are some Mexican themed dishes that might be fun to add to your day. Have a fun weekend!

Mexican Black Bean Burgers

Taco Salad

Cilantro Lime Rice

Chicken and Black Bean Tostadas

Mexican Pizza