Healthy Glow: Healthy Eating, La Mode & Ramblings
I did a February and March Fitness and Nutrition Goals posts. However, for April I am going to keep it simple. The second triangle diagram shows exactly what I plan to do. I plan to follow this 9 week strength plan, eat clean, and focus less on cardio (only 5 minute running warm ups and 10 minute jogging cool downs).
What are your fitness goals for this month?
The Fitnessita’s Lovely Leg Burner -Clock lunges (alternating sides for 2 minutes) -Jumping lunges (1 minute) -Plie squat with calf raise (1 minute) -Hold plie squat position (30 seconds) -Sumo burpees (1 minute) -Donkey kicks (10 on each leg, and then hold the leg in the highest position, flex your foot and pulse towards the ceiling 20 times on each side) via The Fitnessista I know, I know some of you all are looking to make fitness a priority this year. I commend you for your commitment to your health and increase in your level of strength. You can’t run the world without having a healthy body to do it in! I love the Fitnessita’s blog and today she posted an awesome leg exercise that is great for people of all fitness levels! Remember consult your physician/physical trainer before making drastic changes to your fitness/health routines. 
I love cheese. Just because I eat healthier doesn’t mean that I can’t enjoy a food item that is often described as “unhealthy”. One of my favorite blogs, Eat Like Me, latest post described great ways to incorporate cheese into a healthy diet.
- Portion-size is also important when it comes to eating cheese as a part of a healthy diet. But with so many different forms of cheese (grated, crumbled, sliced, etc.), it can be hard to know what a proper portion should look like. So here are some guidelines for serving sizes of different types:
Grated or shredded cheese: 1/4 cup = 1 serving
Crumbled Cheese: 1/4 cup = 1 serving
Sliced Cheese: 1 thin slice about the size of a piece of bread = 1 serving
Block or cubed cheese: A piece about the size of your whole thumb or the size of a pair of dice = 1 serving.
To read the rest of the article about cheese read on here!
Daily Food Check-In
I was trying to find a way to get my past due mushrooms into breakfast so I decided to make a 2 egg omelet with: .5 ounces of pepper jack cheese, 3 ounces of grape tomatoes, and a side of low calorie high fiber toast! It was a breakfast with staying power!
What are you eating for breakfast?
Weird, I know. Ever since I started reading the blog, Kath Eats Real Food I have been intrigued by her SIAB creation. I wondered to myself, who the heck makes a smoothie, then pours it in a bowl?!
According to Kath, “I never liked smoothies very much until I started serving them in a bowl, soup style! Eating a smoothie with a spoon is so much more fun than drinking it in a glass – when it disappears in 1 minute flat in my house! Additionally, adding toppings, some of which sink to the bottom, make the eating process more exciting. Chewing helps me feel satisfied, so I love adding that dimension to smoothies.” To read more about this interesting “recipe” click here.
My Summertime SIAB
Ingredients:
- 10 strawberries
- 1 large banana (cut into chunks and frozen overnight so I didn’t have to add ice)
- 1/2 scoop of Meijer Whey Protein Powder in Creamy Vanilla
- 1/4 quick oats
- 1 small peach
Directions:
Blend all of the ingredients until smooth. Don’t blend it too long because the smoothie will be too “liquidy”.
1/2 cup of Quaker Oats Raspberry Apple Granola as a topping
Add whatever other toppings you want! You can add more berries, bananas, nut butter, or unsalted nuts!
Have fun! To tell you the truth in the summer all I want is smoothies. I could drink smoothies all day. After a workout nothing satisfies me more. If this isn’t your thing just keep drinking your smoothie out of a cup. I will judge you if you do.
Need a FRIENDLY dose of motivation? :)
Workouts can get stale when you do them on your own for too long (even those of us who prefer going solo can get bored). Working out with a friend can help you bust out of your rut & studies show that we tend to stick to our goals better when we’re working with a bestie. So grab your BFF, print out this list and get sweaty one or two times this weekend!
Other ideas for “friendly” workouts…
- Relay Races (one partner runs a pre-determined area, while the other does jumping jacks, squats, lunges etc.). Choose 5-6 different exercises to do while alternating, complete the circuit & repeat.
- Get sporty! Grab a soccer ball, frisbee, or volleyball and head on out to the park.
- Competition! If you’re working with someone with a similar fitness level, get competitive. Pick a challenge (like the deadman burpee) & try to beat each others scores etc. If not, stick with alternating exercises that are time-based.
- Group classes are great, especially if you’re not on the exact same fitness level. Plus, bringing a friend can help get over that ‘first class’ intimidation. Try to find an activity that’s new to both of you to level the playing field & have fun!
How To Do THIS workout…
Do two sets of exercise 1, resting 60 seconds between sets. Then do moves 2 to 6 as a circuit, completing 12 to 20 reps of each exercise with no rest in between. Rest 60 seconds, then repeat for a total of two to four circuits. Finish your workout with one set of exercise 7.
Ready?
- Increase your energy. No, that five-mile run isn’t going to wear you out. On the contrary, research has shown that the more you exercise, the more energy you have. So if you find yourself feeling sluggish in the heat or can’t keep your eyes open when the afternoon hits, try adding a few exercises to your routine.
- Help prevent disease and illness. Exercise is a cornerstone of any healthy lifestyle, and it can help prevent a wide variety of diseases and illnesses. From cardio for heart health to burning that diabetes-causing internal fat, exercising regularly can keep you on the healthy track.
- Boost your mood. Stressed, annoyed, angry? Go exercise. The endorphins released when you exercise can help put you in a better mood, which can lead to all sorts of happier living moments, from socializing to a better love life (Intrigued? Here are a few specific exercises that’ll help your sex life).
- Sleep better. Even though exercising can rev you up, it’s the perfect remedy for too many restless or sleepless nights. Exercising can help you sleep better so you get a deep sleep and wake up refreshed in the morning.
- Improve thinking. Problem solving, crafting the perfect email, or nailing a presentation can be easier if you’ve exercised beforehand. The endorphins that pep you up also help clear your mind, so you can think better and smarter.
Why do you exercise?
For Your Health/Self-Esteem: Beauty Queen Struts Her Stuff and Shares Message of Healthy Living
Thank god for a healthy and positive message. It is about BEING A SIZE HEALTHY.
Ever feel like Monday is just a “Moan-day”? Well, Gina over at the Fitnessita Blog created an ab workout that will get you to your fitness goals even if all you feel like doing is moaning and complaining!
-50 sit-ups
-25 crunches
-25 reverse crunches
-15 bicycle crunches on each side
-30 second plank
Even if it isn’t Monday, challenge yourself to complete this workout at least once on any day this week. As you get stronger, try the workout twice a week!
Hilarious! Every time I don’t workout I think I will use this to gauge if I really should or not!
Still feel like you may make excuses? Here are some short and sweet ways to get more exercise in your day.
For Your Health: This is the Vegan Black Metal Chef.
He lives in Orlando. His real name is Brian Manowitz. He is part of the extreme cooking movement. Photo by Roberto Gonzalez (The Washington Post)
The most common reason people don’t exercise is because they “don’t have time.” An easy way to overcome that barrier, especially for people in an office setting, is to work out over lunch. Almost every full-time employee gets an hour lunch break. Why not use yours to be productive and exercise?
Where can I exercise?
Find a gym nearby. Also, many office buildings have their own fitness centers now. If your building does not have one, search others nearby or find a commercial gym located within walking distance. Convenience is key; the gym needs to be close. Be willing to pay for that convenience. If this is the only way you are going to be able to work out, the membership price is worth it. If a gym is not an option, map out a few walking/running routes around your office building.
I only have an hour for lunch, is that enough time?
YES!! You may not be able to work out for an hour or longer, but you can still do an effective workout in 30-45 minutes. Use your weekends to get in your longer workouts, or before/after work. Take advantage of lunchtime group fitness classes, do cardio intervals, or a fast-paced weight circuit. Efficiency is important when doing shorter workouts, so make sure you go in with a plan. Consider working with a trainer if you are having a hard time coming up with fast, efficient workouts.
What about showering?
People who have a longer more flexible lunch hour shouldn’t have a problem with showering. If you can’t fit in a workout and a shower, use a few shortcuts. Don’t wash your hair. Instead, invest in a bottle of dry shampoo. It takes the grease out of your hair, so no one will know the difference. Buy some baby wipes and use those. Make-up removal pads are always helpful, too. Wipe your make-up off before your workout, splash some water on your face, and go au natural afterwards. You can always reapply makeup at your desk when you get back. 
When do I eat lunch?
Just eat at your desk before or after your workout! This may force you to start packing your lunch because you won’t have time to go out and purchase one. Bringing your lunch from home will help save you calories and will most likely be more nutritious then anything you purchase. Think protein-packed salads and sandwiches with fruits and veggies. Another easy meal is to pre-make a smoothie or protein shake for your lunch (just make sure it has sufficient calories and nutrients).
Hopefully with these tips, you can start working out over lunch! It’s a great way to break up your day and de-stress. Consider talking to your boss or co-workers and let them know you want to start exercising during lunch. They will most likely commend you for your efforts and be supportive by allowing you a little extra time and flexibility over your lunch hour.
Via Nutritionisita and Ashley R.
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- Treadmill Workout Routines: These four different treadmill workouts: beginner, intermediate intervals, running hills, and sprint intervals, can be downloaded to accompany you to the gym!
- How to Burn More Calories: From competing against friends to increasing the speed, here are some ways to make that treadmill work extra hard for you!
- The Forty Minute Walking/Running Workout: Perfect for beginners, this workout helps your body ease into it while also adjusting to the physical demands of running.
- Increase the Incline Like Jennifer Aniston: Cranking the incline helps you burn more calories than if you keep the machine set to a zero grade. You can also use the incline button to take yourself for a hilly hike with this walking workout
- Solutions For Common Treadmill Complaints: If you don’t use treadmills because you think they are too boring or too loud, read on!
- How to Push Yourself Past Your Comfort Zone: This interval workout is guaranteed to get you out of your comfort zone with a gradual build.
- The 500-Calorie-Burning Treadmill Workout: I saved the best for last because this 41-minute interval workout will no doubt get you ready for swimsuit season!
Stow-N-Go Sports Bra
I need. I want. I am avid believer that if you don’t want to carry things in your hand, your pocket, or you don’t feel like carrying a purse, PUT IT IN YOUR BRA. Now while you might think it is crazy, I don’t CARE. Ha. Well, actually it does get kind of uncomfortable when I am running. So enter the Stow-N-Go Sports Bra. This new sports bra thanks to a double-layer chest pocket at interior center-front panel. The Bra is perfect for fuel/storage needs on long runs! The extra pocket provides easy on-the-go access for ladies with an A/B cup fit (hopefully they will create bras for larger chested women, because they like to workout too!).
