How is your fitness going?

With Christmas just days away, I think it's safe to assume if this is your holiday you're still running around with last minute things to do. If your finished please share your organizational skills.

While doing all of your shopping I hope that you found ways to sneak in fitness.
Here are a few suggestions:
Park far away from the store so that you have to walk farther (that's not really a choice now)
Do calf raises, quarter squats, or abdominal compressions while waiting on those long lines.
When in a department store stop by the fitness department and try some equipment out.

Happy Holidays!

Inspiration Thursday

Never give up!
Nothing in life is easy, how much fun would that be?
Accept a challenge every chance you get so that you can experience the joy of victory. It's not about how long it takes you to get where you need or want to be, it's about the experience that comes along with it. If we don't mistakes, we can't learn from them.

"Many of life's failures are people who did not realize how close they were to success when they gave up" -Thomas Edison

Marinated Salmon on Toothpicks

Appetizer Serves 10-12

Ingredients:
3/4 lb Fresh wild salmon fillet, skin and small bones removed
Salt and fresh ground pepper to taste
1 Tbsp soy sauce
2 Tbsp rice vinegar
1 Tbsp mirin (may substitute with dry sherry or sweet marsala)
2 Tbsp sesame oil
2 tsp grated or finely chopped fresh ginger
1 ripe firm avocado

1.Remove all of the bones from the salmon, and cut into 1/2 inch cubes. Place in a bowl, and season with salt and pepper. Toss with the soy sauce, rice vinegar, mirin, sesame oil, and ginger. Cover and marinate in the refrigerator for 30 minutes.

2.Cut the avocado into 1/2 inch cubes, and place in bowl. Pour some of the marinade from the salmon into the bowl, and toss gently. Thread two pieces of salmon and one avocado cube onto each toothpick.
Serve immediately

Destress or don't stress at all

Tis the season to be stressful......NOT really!

As you are out and about in your car, the stores, or online remember at the time someone or something rubs you the wrong way what the season is all about. What makes you happiest that can bring a smile to your face no matter what? Think about your happy people, place or thing and continue on your merry way. Make a phone call, vent, and then move on.

If you squeeze in your workout early in the day before you set out to conquer the world you will be that much more able to allow those annoyances that may arise to slide off your back.

What are you waiting for GET MOVING!!!

WAKE UP!!!!

So you know you have a busy day but you also know that you would like to fit some exercise in.

Here is your solution:
25 jumping jacks
30 alternate lunges
15 push ups

Have a great day!

Quick Easy Dinner

The day gets crazy and before you know it, it's dinner time.
Here is a favorite for me because of how unbelievably easy it is to make.

what you need:
oven preheated 350 degrees
baking sheet lined with foil for easy clean up
salmon fillets as many as you need
sliced pineapple, kiwi, and/or mango

Place the baking sheet in the oven with the plain fillets on it.
Bake 4-6 minutes per 1/2 inch of salmon. Stay close to the oven so that you don't over cook.
It's done when the fillets are opaque throughout. Keep in mind salmon will continue to cook outside of the oven.
Remove from oven and place a pineapple slice, kiwi slice, and/or mango on top.

Serve with pasta of your choice and steam vegetables, you have a delicious meal in less than 20 minutes at least. ENJOY!

Night Running

I received an email today talking about staying safe while running outside now that it gets dark so much earlier. There were some safety tips they shared and I thought you would appreciate it if I shared them with you as well. These safety guidlines apply throughout the year but it's always good to be reminded.

1. Where light color, and reflective clothing (white, orange safety vests) I have a flashlight that I face toward the ground.

2. Run against traffic (you should do this regardless, consider this a reminder)

3. Make a point to stay in well lit areas whenever possible.

4. Carry pepper spray

5. Leave your headphones at home so that you can hear all that is going on around you.

6. Run in a group. Safety in numbers

Be Smart, Be Safe!

Question of the Day

We obviously like to travel light when exercising, which leads us to a common question, "what do you do with your keys and id?"
In the colder I have gloves that have a little compartment for a key and my id goes in a zipper pocket. In the warmer months I keep my key and id in my ipod holder.
Where do you store your key and id?

Positive Attitude

Attitude is everything! Believe in yourself and you will have it all!

Using your time wisely

While you are brushing your teeth do leg lifts. Switch sides every 30 seconds, this way you will exercise both sides for an even 1 minute.
Here's what you need to do;
Stand in front of the sink so that you have something to hold onto, if needed.
Stand with legs hip width apart.
Keep your right foot facing forward while lifting your right leg out to the side. Return leg back to start position, and repeat for 30 seconds.
Make sure you are using slow and controlled movements. Try not to hold onto the sink unless you absolutely need to, this will help a lot with your balance and coordination.

Did you know...........?

Just one super-sized fast food meal can have more calories, fat, and sugar than you need in an entire day.

Fitting in your healthy lifestyle

It doesn't seem to slow down and it's difficult to maintain a healthy lifestyle.
How do you fit in being healthy?
The way I stay healthy is by making the time during my day to commit to myself. Although the unexpected may arise, for the most part we all know what to expect in our day or week. Make time for yourself, your worth it!
I have many tricks but that happens to be my favorite. So I ask you again how do you fit in being healthy?

Stressed?

The holidays can be a wonderful time of year but they can also be stressful. Now more than ever is the time to keep yourself physically active, sweat away the stress!

Get yourself involved in high aerobic activity (run, bike, power walk, etc).
Your brain will detect the elevation in your body's temperature which will promote a cortical relaxation effect and will reduce muscle tension. This calming down effect results in less stimulation to the brain stem arousal center and causes a relaxation state.

What are you waiting for? GET MOVING!!!

Why Build muscle?

The more lean muscle you have, the more calories you will burn, even when you are staying perfectly still.

Boot Camp Friday

Shed away all of those extra calories you consumed at your Thanksgiving table at Boot Camp 10 am TODAY

HAPPY THANKSGIVING!

Holiday Survival tip

The holidays can really get carried away with all the food that is prepared and brought to the table. That doesn't mean that you need to get carried away with eating it.
Skip the heaping pile of mashed potatoes and take a little bit of everything. Your meal will be much more enjoyable and satisfying.
It's all about moderation!

Fitness as you go

Fitness as you go will be an exercise you can do while at work, at home, shopping or any other time during the day you can squeeze it in. Movement is better than no movement.
Every time you find yourself just standing today, do calf raises. A calf raise is when you stand hip width apart with feet flat on the ground, lift you heels up coming up onto the balls of your feet, returning back to the start position.
You should have some really sore but happy calves tomorrow.

Be an Ambidextrous eater

Slow down and enjoy your meals while eating at the table.

Use your nondominant hand to hold your fork/spoon.
This trick may feel a bit awkward but it will aid you in mindful eating.

Understanding simple Carbohydrates

Simple carbohydrates are anything made with refined flour and sugar, such as rice, pasta, and pastries.You need not overlook those liquid sources (wet carbohydrates), such as soda, fruit drinks, and alcohol. These foods and drinks are digested very quickly, causing wide swings in blood sugar that make you feel hungry again not long after you've eaten.

Complex carbohydrates, like fruits, vegetables, and whole grain rice, pasta and breads take longer to digest so your blood sugar stays steady and you can go longer without feeling hungry.
As for wetting your palate the best liquid source is always water.

Fitness Challenge Saturday!

25 pushups (20 sec rest)
50 mountain climbers (20 sec rest)
Repeat 5x

Push yourself!
The only rest you should take are the 20 seconds in between exercises.

YOU CAN DO IT!!!!

Let me know how you did

Make an Appointment

I know that your intentions to exercise during the week or on the weekend are good. Unfortunately they are not good enough unless you pencil your exercise into your day. Make an appointment with yourself and you will be more likely to follow through with your plan to exercise because now you have made "REAL" time for yourself to do so.

Get a Personal Chef TODAY!

We ALL get busy and a lot of times that can lead to very bad eating habits.
Wouldn't it be great if you could have your own personal chef?
Well you can, and you may already have one and not be using it, it's called a "Crock pot." With this you will never have to worry about coming home and being hungry again. In fact it's the opposite you will now come home to the smell of a delicious healthy meal, ready to be eaten, YUM!
Look for recipes that require very little prep time.
Check out the site www.busycooks.about.com it has some yummy recipes to get you started. ENJOY!

I'm Back

Hello!
Stay tuned I will be posting info ASAP and I am very excited to be back!
Please feel free to post any questions you would like answers to, or topics you would like to know more about.
This is your blog so it should have the information you want to see. In the meantime I will be posting various topics of interest I may find helpful.