Happy Wellness Wednesday!
The Super Bowl is right around the corner; since my team isn’t in it, I’m really watching it because it’s a sport on TV, for the commercials, and the half-time show. Oh..and the food too.
Just because it’s a SUPER bowl, doesn’t mean you can SUPER size your eats! Here are some tips and a few recipes to enjoy while you’re watching the game..Mini Bowl style.
Sweet & Spicy Nuts:
- 1 1/2 cup nuts (any!)
- 1/2 cup maple syrup
- 1T. butter
- 1T. ground cinnamon
- 1T. chili powder
- salt to taste (optional)
- preheat oven to 350degrees. line a baking sheet with spray and bake nuts for ~10 minutes.
- heat 1/2 cup maple syrup in a saucepan, stirring constantly. bring to a low boil.
- remove from heat and add 1T. of butter, stir.
- add nuts. let cool.
- combine cinnamon and chili powder in a bowl.
- remove nuts from maple syrup mixture with a slotted spoon into the cinnamon mixture.
- spread coated nuts out on a baking sheet. store in an airtight container.
- pre-game warm-up. exercise before the party! you won’t feel as guilty about indulging in the party foods if you move a little more. try this:
Is your team in the Super Bowl? What are you fave eats for a Super Bowl party?
I’m not sure what temperature it is where you are, but in Michigan, apparently this is the norm. It’s.So.Cold. Blistering. Face-numbing. Hurts-to-inhale. Just plain cold. I guess that’s what I get for going to school in the south for 4 years-I forget what a REAL winter feels like!
I give those of you who are die-hard runners and are out there all year round; the mere thought of wearing that many layers makes me hit the infamous treadmill! I’m all for running in the cold and snow, but in negative temperatures? I’ll sit this one out.
As in many facets of life, there are always ways to “cheat the system”. Here are tips to dress for success out in this mess (of temperatures?).
- Warmth in-Slush out. Socks that are made with Merino Wool allows for superior temperature regulation and moisture management while insulating your feet. Shoes that have the least amount of mesh will keep the slushy snow out.
- Dress for success. Gear-up like it’s 20 degrees warmer; layers of technical, wicking fabrics, with zippers at the neck and underarm area to vent air as you heat up. You should be slightly cool when you start. Keep this chart as a rule of thumb (source)
30 degrees: 2 tops (long-sleeve base layer and a vest keep your core warm) and 1 bottom (tights or fleece-lined athletic pants)
10 to 20 degrees: 2 tops (add a jacket) and 2 bottoms (add wind-resistant pants0 to 10 degrees: 3 tops (swap a fleece shirt and another jacket) and 2 bottoms (whatever works at this point!)
Minus 10 to 0 degrees: 3 tops, 2 bottoms, extra pair of mittens (base pair and a thicker, fleecy pair) and a neck warmer/scarf/face mask/arm sleeves
Minus 20 degrees: your entire closet of workout gear
- Stand out. Reflective, flourescent gear will ensure safety running in the mornings or early evenings. Even a headlamp or carrying a small flashlight will prevent snow trucks mistaking you for snow!
- Warm-up in the Warmth. Doing easy calisthenics (think-jumping jacks, high knees, running the stairs) inside will help you transition to the temperature outside; the cold doesn’t feel AS cold when your body is warm.
- Release your Inner Model and Change Quickly. Your core body temperature drops as soon as you stop running; change your clothes as soon as you can. *Women-take off that sports bra and wrap your hair in a towel. Everyone
chug drink something hot!
True statement from a BLAST participant!
The BLAST program picked right back up last Monday and I finally got around to doing the workout. I’m a BIG believer in never putting a client/participant/friend through a workout that I’ve never done before, but the other trainer designed the workout so I knew it was doable.
We incorporated AMRAP (as many rounds as possible) last session and the participants actually liked it (gasp)! It was challenging enough for their respective fitness levels; they didn’t have to worry about staying on beat or keeping up with the others. And trust me, when they say they like something, we do our best to incorporate it differently ever session!
But..this session..they (AND ME) have to do 30 burpees! 30 BURPEES? HAVE YOU EVER DONE 30 BURPEES? Consecutively. Not 5 here, another exercise, 5 more, another exercise, and so-on.
One after the other after the other after the other..until you hit 30. That’s tough. Hard. But believe it or not, doable! Now I’m not saying no one can rest (quickly) then get right back to it, but it’s such a huge accomplishment when you reach 30!
So I challenge you..
30 burpees. Consecutively. In under 2 minutes.
I’m instructing a series at the Rec Center called Fitness at Home, where I’ll be talking, demonstrating, and explaining workouts that can be done right in the comforts of one’s own home! With everyone’s crazy-busy lives, it’s still super important to fit in physical activity. If you have an open space, 2 soup cans or water bottles, and a sturdy chair-you have a gym!
Benefits of exercising at home and tips to make it a little easier:
- It’s right there. No need to find a parking spot, get a locker, and wait for a piece of equipment.
- Rise and
shine sweat! First thing in the morning, set your alarm clock for 30-45 minutes earlier and exercise. Not only does this clear your schedule for the rest of the day, but also, research has shown that exercising first thing jump-starts your metabolism, so you’re constantly burning calories throughout the day.
- Add variety to your workouts. There’s been a huge shift from in-the-gym workouts to any physical activity counts; walking, running, Tai Chi, tennis, ice skating, gardening, moving-all are forms of activity that can act as exercise.
- Set your clothes out the night before. There goes the excuse “it takes too long to get ready”-problem solved!
- Enlist the help from a friend, furry or not. Having someone or something holding you accountable is an excuse-proof way to exercise. You don’t want to let down a friend or partner and you surely don’t want to let down Rover
or you’ll have quite a bit of a mess to clean up.
- Tune in. Workouts on demand offer tons of options with little to no equipment and at a very low-cost.
- Youtube. Type in workouts and thousands are available to you! Ranging from 3 minutes to a half an hour.
- Log your efforts. This not only keeps track of what you’re doing, exercise-wise, but also will help if you get stuck in a rut.
- Track your progress/regress! How are you clothes fitting? Is walking up the stairs becoming easier? Are you able to do jumping jacks and squats longer? And vice-versa.
Need a little help?
A Kitchen Maid workout:
The who, what, where, when, and why’s of creating an at home workout:
- How are you feeling today?
- What do you want to work on? Create a small goal that can be accomplished in ~45 minutes.
- What equipment is available to you?
- How much time do you have?
If you’re following along the Fitness at Home series, here’s a list of inexpensive exercise equipment that is completely optional and will only add magnitude to your workouts.
- Bench (not pictured). Jane Fonda style, very inexpensive and stackable. Price ranges from $45-$150.
- Stability ball (clear). It doubles as a chair! This can be used in place of the bench; it requires more stability and core support. If you’re choosing between the two, I’d pick the stability ball.
- Resistance bands/tubing. Another inexpensive way to get a strength workout in; tubing ranges from light to heavy and comes in circular tubes (as shown) and bands.
- Mat (pink). These are just great for anything and everything! They vary in thickness, colors, and technology; some have antimicrobial additives! (#themat)
- Dumbbells (the pyramid). These are a little pricey, mainly because you buy by the weight, but if you have a little extra “fit cash”, invest in some. Craigslist, gyms going out of business, and friendly neighbors are great resources to utilize!
I’m usually disciplined when it comes to early morning workouts; there’s rarely a time when I skip because I’m being lazy. Other than listening to my body or taking a rest day, morning workouts are a routine-thing. There’s only one circumstance when I make all the excuses in the world not to go to the gym..rain.
The sound of rain hitting the pavement, the sloshing-around from cars’ tires, and the mere thought of walking in it gives me the chills. Over dramatic? Probably. Hey, that’s me. But instead of foregoing my workout all together, I turned my frown upside-down and decided to do my planned workout right in my room!
I live on campus at Oakland, in one of the apartments, so I have my own room and a pretty legit space.
While pinning last night, I came across a workout from You+Me=Fit that combined my two fave things, strength and cardio! I adapted it to fit the space I was working with and here’s what it looked like:
If you live in an actual dorm room, switch the stair running for sprints down the hallway (you’re prob. the only crazy up!) or high knees if your building doesn’t have stairs. Good thing my roommate wasn’t home, I think I live in the squeakiest apartment known-to-man.
CI did a presentation yesterday for an Honors Society group about the Benefits of Exercising and Eating Healthy on Campus; if you’re interested, check it out!
Have a great weekend!
The gym has been PACKED. Lots of people working on their New Years resolutions I’m sure! The real test will be if they’re still here in 2 weeks… :-/.
Group fitness has been booming with participants! We have over 50 classes on the schedule this semester, some new and some old. Power hour debut yesterday; the concept behind this class is HIIT and to get a kick-butt workout in under 40 minutes. I don’t think the participants caught-on at first, but by the end, they realized that the workout is coming to an end and they picked it up! Hopefully the numbers keep climbing throughout the semester!
This semester, I scheduled set office hours for my graduate assistantship. Last semester, I came and went and found that although I enjoyed the freedom, I didn’t feel like I accomplished much in my hours. My weeks will look like this:
- Monday’s 9-2pm
- Tuesday’s 6-1pm
- Wednesday’s 6-1pm
- Thursday’s 6-1pm
- Friday’s TBA
Why so many crack-of-dawns? I’m training more! Last semester, I taught ~4-5 classes a week and completed only fitness assessments when needed. This semester, I’m teaching 3 classes (and subbing where I can) and being a trainer in The Biggest Loser program we offer. My group will train Tuesday’s and Thursday’s at 6am and I do BLAST at 6am on Wednesday’s. I feel I have a much better grasp on getting things done in my designated hours.
This morning I completed a not-so-monotonous cardio workout. I only do 3-AT MOST-HIIT workouts a week, interspersed with strength, mind/body’s, and steady-state workouts too. I did a lot of strength workouts yesterday (Power hour, TRX demo) so today I wanted to do steady-state with some plyo’s at the end.
Slightly adapted from Julie at PBFingers’ Beat Boredom Interval Workout:
- 0-10:00 @ Resistance 7
- 10-12:30 @ Resistance 9
- 12:30-15:00 @ Resistance 10
- 15:00-20 @ Resistance 7
- 0-5:00 @ Speed 7, Incline 1
- 5:00-10:00 @ Speed 4.2, Incline 8
- 1:00 Burpees
- 2:00 Jumping Jacks
- 3:00 Mountain Climbers
- 4:00 Speed Skaters
- 5:00 Jump Squats
- 5:30 Burpees
- 6:00 Jumping Jacks
- 6:30 Mountain Climbers
- 7:00 Speed Skaters
- 7:30 Jump Squats