Nutrition Babes - Think Healthy ... Not Skinny

We all have an excuse for not making it to the gym, but really do you need the gym? You CAN have FUN and get in shape too! Let’s think outside the box. Incorporate family activities that promote exercise, go outside and play with your kids, have a date with your significant other in the park and change up “lunch with friends” and meet for some exercise instead!

Jogging
This is one of the best exercises for improving your health! Invite a friend and catch up, the time will fly-by! You can also check out community bulletin boards in your area for running clubs, a great way to meet new friends that will motivate you. Go to www.joggongforbeginners.org for tips on starting to jog.

Biking
Bicycling is a fun way to stay in shape and a great way to save money on gas! There are many choices: road bikes, mountain bikes, hybrid bikes, and lifestyle bikes. Check out this guide to what fits you www.active.com/gear/articles/a-beginner_s-Guide-to-buying-a-bike.htm. Get your family and friends involved. It’s a great activity for all ages to get exercise and have fun!

Baseball/Football
Meet up with family and friends for a competitive game of baseball or football. Need to simplify it more for various ages, think about kickball! You’ll be laughing and out of breath within minutes of starting. If there's only two of you, have a game of catch. It will get your heart rate going and work your arm muscles too. No movement is too little!

Swimming
This is a whole body, low impact activity that is good for everyone! You’ll work all major muscle groups including: legs, hips, glutes, shoulders, back and abdominals. Swimming is cardiovascular exercise and strength training combined! Jump in the pool, you’ll never regret it!

Tennis
Playing tennis will burn calories, maintain and improve balance, work your heart and strengthen your muscles all while having fun too! A game of doubles will help you get in shape and reduce stress. Many racquet clubs also offer “cardio tennis” programs. This is a group class that includes drill-based and play-based activities along with a warm-up and cool-down period. It’s a great activity to enjoy with friends.

Walk with the dog
Create a daily routine with your “best friend” and you for a neighborhood power walk. Your pooch will quickly fall into this habit and will greet you at the door ready to go. The fresh air and daily exercise will benefit both of you. Aim for 30 minutes on most days.

Day in the park with the kids
A game of tag with the kids is sure to leave you winded and definitely laughing! This cardio activity develops agility, speed and endurance. It’s good old-fashioned fun that your kids will want to do over and over again! It doesn’t end there, hit the monkey bars and hang at one end moving your hands to each bar until you reach the other end. Have timed races with the kids! This fun activity will elevate your heart rate and build strength in your shoulders, back and arms. Get creative and think like a kid! Be a good role model.

Dancing
There are numerous DVDs and classes for dance oriented work outs, but what about going out with friends and going dancing? Whatever your style, night club in South Beach, ball room dancing or a little two-step line dancing, you’ll be burning the calories and feeling the burn. However, when you're out dancing with your friends, be sure to hydrate with water and keep away from the high-fat fare.

Hiking
This is one of my favorite activities, no matter the weather. Search out your local state parks for a well marked trail and travel uphill! When you reach your goal, you should have a beautiful view. Make sure to pack your essentials. Think about a “day pack” filled with water, nuts and dry fruit, sunscreen, bug repellant, flashlight, matches, map, compass, pocket knife and a first aid kit.

Ice Skating
Believe it or not, this is a year round sport. In fact, the best time to go is in the summer. The crowds are nonexistent and it’s a good way to cool off. This is another fun family activity.

Get out there and have FUN!

Topic: Fitness and Exercise
2012-02-16 11:48:26

Winter Workout Blues…We can Help!

We often hear during the winter how difficult it is to exercise. With many individuals dropping the gym with their expensive fees, how do you motivate yourself when the weather is less than perfect? We hear many excuses: too cold to exercise outside, fewer hours of daylight making it difficult to get moving or just having the winter blues! We’ve come up with a few workouts that can be squeezed into your day at home and some tips to keep it interesting and fun!

Maximize your time!
Incorporate Cardio and Strength Training for the ultimate fat burner!
Use the stairs in your home for a good cardio workout and incorporate some of our strength training exercises in between.
Start with running once up and once down the stairs, and then incorporate one of the following exercises:

10 – 20 Push-ups
25 – 30 Bent-Knee Sit-up/Crunches
30 second – 1 minute front plank
25 – 30 Supine Reverse Crunches
15 – 20 Supermans
10 – 15 Push-ups with Single-Leg Raise
5 – 10 Squat Jumps
20 – 25 Forward Lunges

In between each exercise run once up the stairs and once down. Be sure to hold the rail while going down and please watch your step!

Learn the above moves and mix it up with some additional at www.acefitness.org/article/2863/.

No stairs in your home, no problem! Instead of running the stairs do jumping jacks, jump rope or run in place for 30 seconds.

Tip: Exercise accumulates! It doesn’t have to be done all at once

Create your own workout video!
To keep seeing results to get fit, you have to mix it up! Don’t get in a rut; change the routine throughout the week. You can keep changing it up by using tools such as Shape’s Workout Builder at http://www.shape.com/fitness/workout-builder-tool

Tip: It’s important to rebuild and recover muscle after a workout. Consume a protein rich snack or meal 30 minutes to 1 hour after your workout.

Download workouts to your phone!
Are you traveling for work or visiting family over the weekend? When will you have time to work out? We found a tool for you! Download a great workout to your phone from Women’s Health http://www.womenshealthmag.com/fitness/at-home-workouts-0. All you need is 10 square feet of floor space and you!

Start your day and unwind from your day with yoga!
Yoga helps you achieve peacefulness of the body and mind, with helping manage stress and anxiety. Yoga also helps improve balance, flexibility, range of motion and strength. How can this help manage my weight? Stress allows for an increase in the hormone cortisol, which may contribute to weight gain and some studies have shown that high levels of cortisol tend to cause fat deposition in the abdominal area.
Check out www.yogajournal.com/poses/sequence_builder! This tool allows you to combine poses and sequences to create a yoga routine for all levels. It’s customized for you, by you!

Make yourself accountable!
Make an appointment with yourself to exercise. Schedule your exercise time in your calendar. Better yet, make it a date with your friends or family and workout together! You’ll be a good role model and start some healthy competition.

Log your exercise at www.myfitnessjournal.com and make yourself accountable!

Keep on hand the tools to be successful!
There are some inexpensive tools to keep on hand to maximize your work out. Some typically include a work out DVD to add to your weekly plan.

*3 to 5 pound hand weights
*yoga mat
*stability Ball (try the Total Body Balance Ball Kit by Gaiam http://www.gaiam.com/product/total+body+balanceball+kit.do)
*resistance Bands (try the SPRI rubber resistance bands http://www.spri.com/ItemGroup.aspx?ItemGroupID=1&CategoryID=24&ItemGroupTypeID=1)
*Glider Disks www.glidingdisks.com/store.php

Tip: Weekly exercise including strength training is important to maintain/build muscle mass.

Make it a family activity!
Getting the family involved is healthy in many aspects. Create a family activity that promotes exercise.
Great winter ideas include ice skating, skiing/snowboarding, sledding and hiking. Just because it’s cold outside, doesn’t mean you have to be stuck inside. Get the family involved and breakup the monotony.

Think Healthy...not Skinny!

Topic: Fitness and Exercise
2011-04-12 21:51:56

Challenge Yourself…Run a 5K!

Are you up for a challenge? Reach for a goal and get fit in the process by signing up for a 5K run. A 5K (3.1 miles) is the perfect distance for a new runner. You’ll be motivated with a set goal and the thrill of accomplishing this feat will encourage you to push for more!

Your first step is to find a race. Begin your search at www.runnersworld.com. This website will allow you to find events in your area by entering your zip code. Many factors will contribute to your selection. First, check out the level of difficulty of the course (hills vs. flat course). Next, consider the distance to travel to the race, and lastly, the cause for the race.

Once you have decided on your 5K, it's time to begin training! This eight-week training plan will help you to cross the finish line. Rest days are incorporated into the plan, which is critical for recovery and injury prevention. Next, you’ll start with a 1 mile run. This may be a challenge for some, so if needed, extend the weeks of training to work-up to starting at 1 mile. Begin with a ½ mile or alternate 90 seconds of running with 60 seconds of brisk walking for 30 minutes and gradually increase to a 1 mile run. It is never a good idea to stretch cold muscles. Always begin with a warm-up and end with a cool-down. Allow 5-10 minutes of light aerobic exercise to loosen your muscles. Start with brisk walking or light jogging. After your warm-up, begin running at a comfortable pace for the specified amount of time. Always end with the cool-down and stretch after your run. The cool-down should include walking or slowly jogging for 5-10 minutes. After the cool-down, stretch your lower back, neck, calves, quadriceps, hamstrings and groin area. Each stretch should be held for 15-30 seconds. Check out www.best-running-tips.com/running-stretches.html . Each week, you will slowly increase your distance. Check out the website www.mapmyrun.com to figure out the mileage of your course.

Cross-training (CT) is another important activity to get you prepared for a 5K. Incorporating biking, swimming or elliptical training are good options. This activity should last approximately 30-40 minutes at an easy to moderate pace. If you are feeling very sore or tired on this day, a rest day may be in order.

An easy run day (EZ) has also been incorporated in your plan. You should be running at a comfortable pace to loosen your muscles. You can also do a run/walk type of workout, where you run for 3 minutes then walk for 2 minutes.

So, get motivated, get moving and reach for the finish line!

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Rest	1.0 mi run	CT or Rest	1.0 mi run	Rest	1.5 mi run	20-30 min EZ
2	Rest	1.5 mi run	CT or Rest	1.5 mi run	Rest	1.75 mi run	20-30 min EZ
3	Rest	1.75 mi run	CT or Rest	1.5 mi run	Rest	2 mi run	20-30 min EZ
4	Rest	2 mi run	CT or Rest	1.5 mi run	Rest	2.25 mi run	25-35 min EZ
5	Rest	2.25 mi run	CT or Rest	2 mi run	Rest	2.5 mi run	25-35 min EZ
6	Rest	2.75 mi run	CT	2 mi run	Rest	2.75 mi run	35-40 min EZ
7	Rest	3 mi run	CT	2 mi run	Rest	3 mi run	40 min EZ
8	Rest	3 mi run	CT or Rest	2 mi run	Rest	Rest	5K Race!

Topic: Fitness and Exercise
2011-03-28 22:02:15

Get motivated, be inspired and move for a cause!

Sometimes we all need a bit of motivation to get us moving! Exercising is definitely one area where many of us could use motivation. There are numerous events throughout the country that you can participate in, get some exercise and raise money for a great cause. Throughout the year the Nutritonbabes will be participating in many charitable fitness events. Check out some of these charities, get inspired and join us to move for a cause.

Team In Training (TNT) has trained nearly half a million runners, walkers, tri-athletes, cyclists and hikers. They will train you for numerous events. In return you will fundraise for lifesaving cancer research. You will participate in your choice of ½ marathon, marathon, centuries, hiking adventures and triathlons. When you join Team In Training you will receive hands-on-training from certified coaches, participate in weekly group runs/walks with your coach and teammates, and partake in training and social events with your team. They now also offer TNT Flex for the busy individual where you will receive a more flexible online training option including a smart phone application for on the go training. When you join Team In Training, you will receive your entry in the event, travel arrangements to your destination and a weekend filled with activities once you arrive! To learn more visit www.teamintraining.org.

The American Heart Association introduced a new program called Start! Start! was developed to get all individuals moving and walking. They provide an online community, exercise tracker, walking plan and where to find walking paths in your community. You can also join one of nearly 350 events throughout the country to help raise money for the American Heart Association. If there isn’t an event in your area you can also hold your own Start! Virtual Heart Walk. You can even win prizes for the money you raise. Join the cause and learn more at www.startwalkingnow.org.

Are you determined to end cancer and save lives? DetermiNation is the American Cancer Society’s program to get athletes involved in raising money while training to achieve their personal goals. You will receive free team training, ACS racing jersey, invitations to social events, race weekend VIP amenities and much more. Find an event in your area and join their team www.cancer.org/involved/participate/determination/learn-about-the-determination-program.

There are many ways you can start exercising and move for a cause. Look up the websites of local events in your area and find a list of charitable sponsors you can support. Training for an event will help you fulfill your personal goals while creating an opportunity to help others. Be inspired and get involved!

Topic: Fitness and Exercise
2011-03-24 13:14:00

Be a Good Role Model and get Healthy!

You may be surprised to know how many individuals you have inspired over the years. We all touch other people’s lives and learn from their examples. Have you ever been told that you inspired someone? By being a good role model, you can help make the world healthier for yourself and others. The first step is to be aware of your actions in order to identify and change your bad habits. By doing so, you will be an inspiration to others who wish to embrace your healthier lifestyle!

Summer is only weeks away and it’s the perfect time to go outside and get healthy! This time of year encourages many of us to use nature as our friend and start exercising. As the saying goes, Spring Fever…it’s contagious! Get out there yourself and inspire others around you as well. When you start exercising and improve your health, others around you will be inspired to improve theirs as well. Choosing to be a good role model for kids is obvious, so why not act as a good role model for your friends, parents, significant others and co-workers? They too will be inspired. Invite your friends outside and plan an after-work softball game, a lunch hour walk, a Saturday morning bike ride or challenge your friends to sign up for a local 5K walk/run.

Be a good role model with what you eat as well. Did you ever run into a friend in the grocery store and catch him/her looking in your cart? When out in a restaurant do you ask your friends what they are going to order before you do? Let’s all inspire others. Making healthier diet choices is contagious, especially at the start of Spring. We all want to make a fresh start and move a little bit more and eat a little bit better.

Continue to display your healthier lifestyle by living a life that’s a little cleaner. After all, Spring inspires most to do a bit of cleaning. Living a cleaner lifestyle can involve choosing food items that are locally grown or fish that is caught sustainably. It can also include using recyclable bags to carry home your groceries and using reusable water bottles that are BPA free. Share your tips with the many individuals observing you. By you making the change, many others will follow.

Topic: Fitness and Exercise
2010-11-04 12:31:45

Jump Start your Metabolism!

Give your Metabolism a Jump Start! There are a few simple steps we can take to boost our metabolism. Since muscle burns more calories than fat, the more muscle your body has, the more calories your body will burn even while you’re resting. Strength and resistance training builds lean muscle tissue, which will burn more calories each day. The more lean muscle we have, the faster we burn calories. Our bodies naturally lose muscle mass as we age so it’s very important to continuously work on developing and maintaining our muscle mass with strength and resistance training. So pick up your hand weights and resistance bands and build that muscle.

Another way to boost your metabolism is to eat more often. Our bodies shift into a higher gear after each meal, so eating more often means burning more calories. And vice versa, eating only once or twice a day will slow down our metabolism due to our bodies thinking it will not receive enough food and will strive to conserve your energy. Therefore excess calories will be stored as fat. Consume at least three meals a day and incorporate snacks where too long of a period occurs. Aim to consume your meals every 4-5 hours. Another option is to incorporate smaller meals and consume the meals more frequently, every 3-4 hours. Of course keep your meals lower in calories and fat. Aim to consume foods closer to its natural state compared to processed foods. Balance is the key to healthy eating. Consume whole grains, fruits and vegetables and lean protein.

Incorporating lean protein foods in meals and snacks will also help improve our metabolism. Protein helps stabilize the secretion of insulin in the blood stream by preventing large swings in blood sugar. This will allow for a positive effect on your metabolism and also allow you to be more satisfied much longer.

Another tip to help jump start your metabolism is better managing your stress and getting an adequate amount of sleep. Try to aim for 7 – 8 hours per night. Recent research has linked uncontrolled stress and poor sleep habits with larger waistlines. The USDA recommends that adults exercise at least 30 minutes per day. Since most individual’s metabolisms slow down toward the end of the day, an evening activity may be particularly beneficial. Beware of the high calorie meals close to bedtime. Allow for 3 hours after your last meal or snack before lying down for the night.

So how do you boost your metabolism? Build muscles, eat smaller frequent meals, incorporate protein rich foods and keep moving!