I love theme workouts and I feel like i'm more motivated with them, so I figured what better way to start a new year than a quick workout for 2016. This workout focuses on the core with some awesome squats added in to get a burn in those legs. Enjoy and be safe this New Year!
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I hope everyone had a fantastic time spent with family, friends and loved ones. I got to spend some wonderful, much needed, time with mine. The little nephew was quite excited to see the lights with grandpa and daddy. Recovering dining room chairs...you know how I love DIY projects. Hiking with the momma at the C&O Canal.
A great weekend with lots of catching up. Happy Monday to all! ...and I stayed away from the mall as best I could! Hope everyone has completed all their Christmas shopping. This weekend was a nice relaxing one. We were dog sitting for this little guy, so we snuck in lots of snuggles. Also, in preparation for seeing the new movie at some point, we watched the 'old' star wars movies. I haven't seen them in years, so it was pretty fun to catch back up. However, our claim to fame for this weekend was the ugly sweater party we went to. We found some inspiration online and I got to work to make these custom ugly Christmas sweaters. Very classy. We ended up winning the ugly sweater contest so i'll count all my hard work as a success!
Here's to a short work week and lots of quality family time! Happy Monday! This week in health and wellness: 1. Down with the Junk Food?- This diet recall of over 5,000 Americans shows that when on a diet you don't have to take the 'All or Nothing' approach. A healthy balance and focusing on moderation is the key to weight loss and maintenance. 2. Low-Fat or Low-Carb?- Neither. This article discusses that low-fat and low-carb diets often don't lead to long term success. This is something we've been learning recently about loving all 3 of our macronutrients (carbohydrates, protein and fat) and creating that healthy balance. 3. Exercise and Illness- Regular, long-term exercise can strengthen the immune system, leading to the ability to fight off colds and other viruses. 4. The Rankings are Out- The American Public Health Association has come out with their rankings for healthiest and least healthy states. Congratulations to Hawaii and a gentle nudge for Louisiana. 5. Is Cancer down to luck?- A new study suggests how much extrinsic factors play in the development of cancer. Results showed an almost 70-90% impact. Keeping you up to date! Happy Friday!
Giving gifts can be one of the most rewarding experiences, but for some people can also be very difficult. Here are a couple of gifts that you can keep in mind for the health-minded person in your life. I have many of these items myself so they have my stamp of approval! Spiralizer There are tons of different brands, but this might be one of my favorite gifts ever. You can use this to create all sorts of new recipes using vegetables as your base. Try a zucchini pasta and you might never go back! Bombas Socks Last year, I purchased Bombas socks for my sister, mom and I. I love that the company has a charitable side by donating one pair of socks to the homeless for every pair purchased. And let me tell you, these are the best socks i've found for running. They don't slide down and they protect the back of my ankle from blisters. Ello Glass Waterbottle There are tons of different brands that make something similar. I got this as a gift and I use it all the time! I love the sleek design of it and the fact that it's glass means that my water tastes clean with every sip. The Stick This tool is my best friend after a long workout or run. It's smaller than a foam roller, but is able to massage over my tight muscles and leave me ready for my next workout. Lunch Crock Pot I don't have one of these, but i've seen them out lately and it seems like a great idea. It doesn't cook the food, but it does warm it up so that it's ready for you at lunch time! Definitely a great idea for easy meals. Massages and Pedicures are always great gifts as well since we all know how sore muscles can get for an active person.
Hopefully this helps give you some ideas to put a smile on the face of your health fanatic this season. **I have not been compensated in anyway by these companies for my opinions or for discussion on my blog. All opinions are my own and are not sponsored. Take the traditional '12 Days of Christmas Song' and replace the lyrics with exercises! Not only will you have some fun and get in the holiday cheer, but you'll work up a good sweat. 1=Burpees 2=Lunges 3=Pushups 4=Leg Lifts 5=Squats 6= Tricep Dips 7=Supermans 8=Bicycle Crunches 9=Mountain Climbers 10= Calf Raises 11 = Bridges 12 = Squat Jumps I've expanded it to show the whole workout below! On the first day of Christmas my true love gave to me: 1 Burpee On the second day of Christmas... 2 Lunges 1 Burpee On the third day of Christmas... 3 Pushups 2 Lunges 1 Burpee 4 Leg Lifts 3 Pushups 2 Lunges 1 Burpee 5 Squats 4 Leg Lifts 3 Pushups 2 Lunges 1 Burpee 6 Tricep Dips 5 Squats 4 Leg Lifts 3 Pushups 2 Lunges 1 Burpee 7 Supermans 6 Tricep Dips 5 Squats 4 Leg Lifts 3 Pushups 2 Lunges 1 Burpee 8 Bicycle Crunches 7 Supermans 6 Tricep Dips 5 Squats 4 Leg Lifts 3 Pushups 2 Lunges 1 Burpee 9 Mountain Climbers 8 Bicycle Crunches 7 Supermans 6 Tricep Dips 5 Squats 4 Leg Lifts 3 Pushups 2 Lunges 1 Burpee 10 Calf Raises 9 Mountain Climbers 8 Bicycle Crunches 7 Supermans 6 Tricep Dips 5 Squats 4 Leg Lifts 3 Pushups 2 Lunges 1 Burpee 11 Bridges 10 Calf Raises 9 Mountain Climbers 8 Bicycle Crunches 7 Supermans 6 Tricep Dips 5 Squats 4 Leg Lifts 3 Pushups 2 Lunges 1 Burpee 12 Squat Jumps 11 Bridges 10 Calf Raises 9 Mountain Climbers 8 Bicycle Crunches 7 Supermans 6 Tricep Dips 5 Squats 4 Leg Lifts 3 Pushups 2 Lunges 1 Burpee Happy Monday and Happy Workouts!
This week in health and wellness: 1. Chipotle is having a bad year- Last month Chipotle closed down some stores on the West Coast due to an E.Coli outbreak. This past week, Chipotle closed down a location in Boston due to over 80 students from Boston College contracting norovirus after eating there. The CEO of Chipotle spoke yesterday and stated that the company is taking this issue very seriously and is incorporating measures to ensure that this doesn't happen again. 2. Happiness doesn't equal a longer life span- A study published Wednesday showed no direct correlation between happiness and mortality. 3. Mild Alzheimer's and moderate drinking- A new study showed that a moderate intake of alcohol resulted in a lower risk of death in individuals with mild Alzheimer's. It's been a good year for alcohol as a study back in October linked consumption of a glass of wine with dinner in individuals with Type 2 Diabetes to lower cholesterol levels. 4. Tropicana and Non-GMO labeling- Tropicana plans to take on the Non-GMO seal early next year, even though it has never used GMOs. The irony of this is that Tropicana is owned by PepsiCo, which has been adamant against labeling of GMO items. Happy Friday! Here's to a healthy, fun weekend!
Why wait until the New Year to start changing your lifestyle. Get a headstart on a healthier lifestyle by doing these daily health challenges from now through the end of the year. Let's work together to make the holidays joyful, happy and healthy. December 9: Make sure all grains today are whole grain. December 10: Drink only water today. December 11: Try a new exercise today. December 12: Avoid any fried or fast food today. December 13: Try a new recipe today. December 14: Try yoga today. December 15: Only eat food with 5 ingredients or less today. December 16: Count your fiber intake today. Aim for at least 25 grams. December 17: Take the stairs today. December 18: Try a new vegetable today. December 19: Try to get in 10,000 steps today. December 20: Eat at least one local item today. December 21: Eat vegetarian today. December 22: Count your sodium intake today. Try to limit it to 2300mg. December 23: Do as many pushups, crunches and squats as you can in one minute each. December 24: Drink at least 64oz of hydrating fluid today. December 25: Go for a brisk walk that lasts at least 10 minutes. December 26: Eliminate any soda, juice or sugar-sweetened beverages today. December 27: Incorporate a vegetable at every meal today. December 28: Eliminate any added sugars today. December 29: Prepare all meals at home today. December 30: Plan next week's meals and write a grocery list. December 31: Do one act of kindness for a stranger to cap off 2015! Do your part to create a fantastic 2016, but don't forget that 2015 can still come to an end on a high note!
This can be a wonderful time of year with catching up with friends and family, beautiful lights and holiday parties. Most of these get-togethers typically include food and this time of year has some of the best. Unfortunately, the consistent overindulging at these events, can lead to our clothes feeling a little tight. Here are a few tips on how to enjoy the holidays without weight gain. 1. Eat before you go: Going to a party hungry leads to larger intake and choosing less healthy options. Have a balanced snack or meal of complex carbohydrates and lean protein before you go. 2. Fill up on non-starchy vegetables: Go for the carrots, broccoli and celery first. The fiber in these veggies with help you feel full so you can limit yourself on higher calorie foods. 3. Bring a healthy dish: Bring something you know you enjoy and is a healthy option. This prevents you from relying solely on what others prepare. 4. Watch what you drink: Be careful of the punch as it typically packs a great deal of sugar and calories. Alternate one alcoholic beverage and a glass of water. This will help decrease overall consumption and the hangover the next morning! 5. Use a smaller plate: Use a salad or dessert plate for your food. You will often eat less due to our mind playing tricks! This trick works to our advantage though. 6. The 20 Minute Rule: This rule can be especially helpful at buffets or parties where food is always available. Have a serving of food and then wait 20 minutes. If you're still hungry go back for more, but do a check-in with your body to make sure you're eating out of hunger and not just out of desire. How do you stay healthy during the holidays?
Here is another quick update on the health and wellness articles you may have missed this week: 1. Taco Bell and Cage Free Eggs-Taco Bell will be the first fast food company to serve solely cage-free eggs. They plan to complete this change by the end of the year. They also are working to eliminate artificial colors and flavors. Bring it on McDonald's! 2. Scan Codes for Nutrition Information-Some food companies are keeping up with the times and have announced adding scannable codes to packaging to allow purchasers to get additional information about ingredients, allergens and nutrition. This could even provide people with information about GMOs, which has arisen again as a huge concern following the past week's news about genetically engineered salmon. 3. There is a Link between Exercise and Drinking-And that link is that we drink more when we exercise more. 4. NY versus Salt-All New York menus are now required to label items that have more than the daily allowance of sodium (2300mg). This is the next step following the caloric requirement labeling on menus. 5. Sperm could effect offspring's weight-A study was conducted suggesting that obesity could be passed to offspring due to how genes are expressed. The epigenetic marks control gene expression and those marks can be changed depending on weight. What health news did you read about this week?
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AuthorKatie is a Registered Dietitian in the Greenville, SC area. She currently works as a surgical weight loss dietitian. In her spare time she enjoys playing volleyball, cooking and hiking. Archives
January 2016
CategoriesDisclaimer: I am a Registered Dietitian and Personal Trainer, but I am not a Medical Doctor. Please check with your doctor before changing your activity level or making changes in nutrition based on medical conditions. My recommendations are generalizations and may not be appropriate for all individuals.
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