50 situps
50 box jumps
50 toes to bar
50 squats
50 lunges
Friday, November 30, 2012
Wednesday, November 28, 2012
'Tis the Season to Be Stressed: A Survival Guide
by Arianna Huffington from Huffington Post Healthy Living
The holiday season is upon us -- a time to lovingly connect with family, to relax, recharge and emerge happy, content and revitalized. Just kidding. In fact, of course, it's usually the complete opposite. But why is that? What is it about special occasions -- whether it's holidays or weddings or birthdays or even just dinner parties -- that fill us with such stress? Instead of leaving us recharged, the holiday season is more likely to leave us drained. Or "blorft," as Tina Fey calls it. "'Blorft' is an adjective I just made up," she writes in Bossy Pants, "that means 'Completely overwhelmed but proceeding as if everything is fine and reacting to the stress with the torpor of a possum.'" Most of us have been there, felt that. And many will be blorft again this week, as the harried prep for Thanksgiving unofficially marks the opening of the Stress Season that will last through New Year's Day, when we can officially start feeling guilty about breaking the resolutions we'll make in response to the stress-induced overindulgence of the holiday season.
So that's why this is the perfect moment -- right before it all starts -- to slow down and reflect on why what should be a time of generosity, celebration, and coming together so often becomes a time of high anxiety. It's also a moment to focus on the steps we can take to truly enjoy the holiday season. Because it's not just enjoyment that holiday stress can take from us, but our health, as well. In the American Heart Association's journal, Circulation, Dr. Robert Kloner coined the maladies the "Merry Christmas Coronary" and the "Happy New Year Heart Attack" to describe the increase in cardiac problems during the holiday season -- so there's a lot more at stake than dealing with your mother-in-law's passive-aggressive compliments ("I didn't know you could do this with a turkey -- so creative!"). Get the rest from huffingtonpost.com
Monday, November 26, 2012
Lemony Chicken Saltimbocca
- Check out this quick dinner dish from cookinglight.com that promises to be a family favorite!
- 4 (4-ounce) chicken cutlets
- 1/8 teaspoon salt
- 12 fresh sage leaves
- 2 ounces very thinly sliced prosciutto, cut into 8 thin strips
- 4 teaspoons extra-virgin olive oil, divided
- 1/3 cup fat-free, lower-sodium chicken broth
- 1/4 cup fresh lemon juice
- 1/2 teaspoon cornstarch
- Lemon wedges (optional)
Get the how to for this delicious dish!
Wednesday, November 21, 2012
Raise Your Athletic IQ
from RunnersWorld.com read this quick article to avoid meltdowns while running-or boot camping!
Whether you're trying to finish your first race, nail a PR, or increase your weekly mileage, runners who are most successful in achieving their goals have a high "athletic intelligence." That's a catchy way of saying these athletes are skilled at reading their body's cues and making the necessary on-the-spot adjustments–to pace, form, or attitude–to power through their workouts and races, says Dominic Micklewright, Ph.D., a sports psychologist at the University of Essex in the United Kingdom. Here's how you can raise your athletic IQ to reach your full performance potential.
Tune Into Your Body
Many runners try to ignore the various twinges and aches they experience during a workout. Rather than spending the run dismissing these sensations, "pay attention and learn what they mean," says Micklewright. Your goal is to get to the point where you know your body so well that you can distinguish between the fatigue and muscle burning that's part of pushing through or what could be the start of an injury. "It's only by listening to your body's cues that you know what they're telling you," he says.
Many runners try to ignore the various twinges and aches they experience during a workout. Rather than spending the run dismissing these sensations, "pay attention and learn what they mean," says Micklewright. Your goal is to get to the point where you know your body so well that you can distinguish between the fatigue and muscle burning that's part of pushing through or what could be the start of an injury. "It's only by listening to your body's cues that you know what they're telling you," he says.
[IQ Booster] Leave Your Tech Devices at Home
At least for the next few workouts, says John Raglin, Ph.D., a sports psychologist at Indiana University. You'll learn to rely less on the objective data you're receiving from your heart-rate monitor or GPS and more on the wisdom your body is providing. It also helps to do a self-check every mile or so, adds Cindra Kamphoff, Ph.D., a sports psychology consultant and professor at Minnesota State University. "Just take a moment to consider how your legs feel, how your heart feels," she says. "That way you're reminding yourself to take in those body cues and decide what to do with the information–push through, back off, bail."
At least for the next few workouts, says John Raglin, Ph.D., a sports psychologist at Indiana University. You'll learn to rely less on the objective data you're receiving from your heart-rate monitor or GPS and more on the wisdom your body is providing. It also helps to do a self-check every mile or so, adds Cindra Kamphoff, Ph.D., a sports psychology consultant and professor at Minnesota State University. "Just take a moment to consider how your legs feel, how your heart feels," she says. "That way you're reminding yourself to take in those body cues and decide what to do with the information–push through, back off, bail."
Plan for (a Little) Pain
Running your PR is going to hurt–sometimes a little, sometimes a lot. If you expect and prepare for discomfort, "then you can reframe how you think of pain," says Kamphoff, who's studied the mental strategies of both recreational and elite marathoners. This kind of preparedness also teaches you what you're capable of tolerating. "Pain you expect is easier to cope with, especially if you're confident you can handle it," Micklewright says. Studies show that recreational runners tend to listen to music or daydream to distract their minds from their pain, whereas top runners zone in on it. "Many elites tell me they push harder to overcome discomfort," says Kamphoff. "So they're stepping it up a notch, and say they soon feel better."
Running your PR is going to hurt–sometimes a little, sometimes a lot. If you expect and prepare for discomfort, "then you can reframe how you think of pain," says Kamphoff, who's studied the mental strategies of both recreational and elite marathoners. This kind of preparedness also teaches you what you're capable of tolerating. "Pain you expect is easier to cope with, especially if you're confident you can handle it," Micklewright says. Studies show that recreational runners tend to listen to music or daydream to distract their minds from their pain, whereas top runners zone in on it. "Many elites tell me they push harder to overcome discomfort," says Kamphoff. "So they're stepping it up a notch, and say they soon feel better."
Monday, November 19, 2012
Creamy Pumpkin-Red Pepper Soup
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| Photo: Johnny Autry; Styling: Cindy Barr |
- 3 cups chopped peeled fresh pumpkin
- 2 1/2 cups chopped red bell pepper
- 1 1/2 cups chopped peeled sweet potato
- 1/4 cup chopped green onions
- 1 teaspoon five-spice powder
- 1 teaspoon ground cumin
- 2 teaspoons olive oil
- 1 teaspoon minced fresh garlic
- 3/8 teaspoon salt, divided
- 5 cups no-salt-added chicken stock (such as Swanson)
- 1 tablespoon unsalted butter
- 1 tablespoon rosemary leaves (optional)
Get the how to for this delicious way to kick off your Thanksgiving or anytime you're feeling the need for something warm this winter by going to cookinglight.com
Friday, November 16, 2012
Wednesday, November 14, 2012
Five Reasons to Run with Your Daughter
The author may have had daughters in mind but these reasons are great for ones for anyone to run! From athleta.com
1. Running is about empowerment. Running does wonders for your body…sure. But the real wonder comes in how it makes a person feel. Running is feminism at its finest. When you run you OWN yourself, your body, your breath, your thoughts and your intention. Running with your daughter provides her with the experience of body ownership. I can make it run, leap, laugh, think and sweat. I am one with it. It’s mine. I own it.
2. Running together is time together. The T.V. is off. The to-do list, cell phone, homework, housework and bills are at home. For thirty minutes, you’ve got the air around you, the sunshine, your feet, your breathing, your words, your voice and your hands should you want to hold each other’s. Running or walking together can satisfy that yearning you’ve both had to connect, love, share and just be… together.
3. Running is quiet. Do this. Don’t do this. Try this, Buy this. Eat this. Don’t eat this. Listen to this. Don’t say that. Lose Weight. Add these, Apply that to those. Take this. We are constantly hit by advertising messages that have, over the course of our “growing up,” replaced the “knowing and strength” of our own inner voice. Running with your daughter provides an amazing opportunity to intentionally NOT talk–to just share the space, the time and the quiet. Who knows what your inner voice might tell you? “You’re beautiful just the way you are,” might actually be a phrase that makes its way back into your self-talk.
get the other two!
2. Running together is time together. The T.V. is off. The to-do list, cell phone, homework, housework and bills are at home. For thirty minutes, you’ve got the air around you, the sunshine, your feet, your breathing, your words, your voice and your hands should you want to hold each other’s. Running or walking together can satisfy that yearning you’ve both had to connect, love, share and just be… together.
3. Running is quiet. Do this. Don’t do this. Try this, Buy this. Eat this. Don’t eat this. Listen to this. Don’t say that. Lose Weight. Add these, Apply that to those. Take this. We are constantly hit by advertising messages that have, over the course of our “growing up,” replaced the “knowing and strength” of our own inner voice. Running with your daughter provides an amazing opportunity to intentionally NOT talk–to just share the space, the time and the quiet. Who knows what your inner voice might tell you? “You’re beautiful just the way you are,” might actually be a phrase that makes its way back into your self-talk.
get the other two!
Monday, November 12, 2012
Healthy Roasted Butternut Squash Soup
There's a chill in the air and that makes it two things in the kitchen at my house: crock pot time and soup! Try this Roasted Butternut Squash Soup recipe from seriouseats.com and let it warm you all through the night!
- 1 1/2 tablespoons olive oil
- 1 three-pound butternut squash, peeled, seeded, and cut into 2-inch chunks
- 1 softball-sized sweet Vidalia onion, cut into chunks or rings
- 1 head garlic, cloves separated and peeled
- 3 1/2 cups stock, divided
- Salt and pepper
- 1 or 2 tablespoons cream or unsalted butter (optional)
Friday, November 9, 2012
Wednesday, November 7, 2012
Why running will be your new bestie this holiday season
So, no matter how much I will love spending time with my extended family members this holiday season I will pack my running shoes and sports bra. Because when I need some breathing room I will hit the door and come home reinvigorated and ready for the next round of Taboo and family portraits.
Monday, November 5, 2012
Sage Stuffing
They're here again: The Holidays! With all the fun and festivities many of us get a little overwhelmed and, shall we say "off track" from our health and fitness goals. We'll be posting a series of healthy holiday recipes for you to try to celebrate and stay on track.
Ingredients
30 slices (1 oz. each) day-old, whole-grain bread, crusts removed, cut into small cubes1 Tbsp. olive oil
1 large onion, chopped
3 large celery stalks, chopped
1/3 cup coarsely chopped walnuts
1/2 bunch fresh sage, stems removed, coarsely chopped
3 cups hot low-fat, reduced-sodium chicken broth
1 egg, lightly beaten
1/2 cup dried cranberries or dried cherries, coarsely chopped
Kosher salt and fresh-ground black pepper to taste
Paprika
Get the how to from diabetesforecast.com
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