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I first want to say Thank You to all who have sent me upcoming 5k races in Atlanta for this year. One that caught my eye was the Diva Dash sponsored by Shape Magazine. This is a 5k obstacle course. Check out the website and tell me what you think. If you do decide to register DIVASRUN gives you a $5 off coupon code.
How many of you could just go for a nice bowl of cold cereal? Does this look like a meal to you? It is for many of us struggling to find enough hours in a day to make a dinner let alone muster up the extra 15 minutes of a 5am morning to make real food for breakfast. Coincidentally, that is exactly what we need first thing in the morning. A nice tall glass of water and a breakfast that is balanced and fulfilling.
I remember looking at cereal commercials as a child and seeing a plate of toast, fruit, maybe eggs next to the bowl of cereal. As things have changed cereal has become "the meal" instead of a supplement to the meal. Cereal is not meant to serve as your main meal. Vitamins and minerals, proteins and whole grains should come from foods that go through the least amount of processing as possible.
When our family chose to go waste-free for the HLN segment, we finished up the cereal. We recently bought a box last week. It had been four months since we bought a box and I had a bowl of "high fiber, whole grain" cereal the other day. After eating the cereal I felt sluggish and my allergies were triggered. It made me realize first hand how cereal, as a highly processed food, can affect us. I want to challenge you to go 3 days no cereal. Here are three alternatives that will help incorporate whole foods while eliminating processed food as a breakfast staples:
1. Real Oatmeal - Take 10 minutes out of the morning and make oatmeal add a few berries, walnuts and a drizzle of honey and you have the perfect balanced meal.
2. Boiled Eggs - Eggs provide the perfect balance of protein and fat (if you eat the yolk). Take time to boil a few on Sunday to start your week and grab one on the go. No cooking time necessary.
3. Fresh Fruit - Fresh fruit provides vitamins, minerals and even water that you missed while sleep. Grab an apple coupled with almond butter or a slice of cheese.
With so many different workout options, it's hard to figure out just what it is you should be doing to lose weight or look your optimal self. High intensity training, short interval work, cross fit, boot camps the list goes on and on for the latest workout trend. One thing that remains constant is that cardio is key.
Although you might not always get the super sore legs or arms, it is important to remember that it is cardio that really makes the difference. It is also important to note that not all cardio workouts are created equally. A 20-30 minute cardio session might serve as a warm-up for some but others it could be a serious workout. If you are accustom to 40 minutes of cardio, switch it up add intervals, trade a treadmill walk for a 20 minute run. Remember what ever duration you typically do on equipment usually amounts to half of that if you go on a run/walk ex. 40 minutes on treadmill = 20 minutes running. For tips on how to change up your workout click here and try this workout on your bike, treadmill or elliptical at home. We will try a similar version in class Wednesday! Women's Health Bike Workout
Flu season is here! Whether you get the flu shot or not there are a few things that you can do to arm yourself against not only getting the flu, but getting sick in general. These unconventional but very effective steps will help to decrease your exposure to germs so try a few and stay away from the flu.
WE DID IT! I am so proud of us for completing our first group 5k/15k race. It was a blast and I can't wait to hear of another event to register for. I loved the sense of not only accomplishment but also belonging to the 20,000 people who woke up Sunday morning to go for a run. Friendship and fellowship should include many different forms of activity. Many times we think of going out to eat, watching a movie, or going shopping as a way to spend time with our friends. Fitness can also be a great way to hang out. So the next time you and a friend (or family member)want to get together kill two birds with one stone with fit options for you both:
Morning Spinergy is hanging around. We have a new policy for sign-up! If you want to atttend Tuesday or Thursday(6am) Spinergy please sign-up no later than 5pm the previous morning. We need minimum of three participants in order to have class. Any questions/comments please feel free to contact me as always: firstname.lastname@example.org.
To sign up for AM Spinergy: http://www.signupgenius.com/go/70A0E4AA8AD2CA13-morning
One of my resolutions is to really begin to use social media as a platform to build healthy communities. I will begin by addressing nutrition and fitness issues in under one minute. If you have any questions around health, wellness, physical activity, knee pain, anything that you can think of please let me know so that we can tackle it and hopefully help someone else who might need the information. You name, issue, or picture WILL NOT be used (unless granted permission). So bring the questions on!
You may have noticed that we have increased intensity with our workouts. The beginning of the year is a great time to begin working on your fitness goals for the year. Because we all have big plans for where we want to be physically, I have put together a brief look at how we will train for the remaining three weeks.
Day 1: Weight resistant strength circuits followed with 5-10 minutes of intense cardio.
Day 2: Anaerobic resistance circuits. Lighter on the weight, high repetitions with a variety of movements. This workout begins with an intense cardio workout (approx. 20min).
Day 3: Combo workout, including both strength training, anaerobic training and flexibility(Hi Sam!). Look to bring back yoga and big ROM (range of motion) exercises. Workout will typically last longer than 60minutes and more than likely on Saturday.
Take advantage of what each workout offers, all the classes are meant to work together in different capacities.
The Piedmont Park Conservancy is putting a new registration process in place. As of this year Love You Healthy will not be able to accept checks or cash as a form of payment for classes. All registrations must go through www.piedmontpark.org.
Please make a point to set up an account with the PPC so that you may register for classes and future events. If you choose to become a PPC member, you will receive a permanent discount with for all Love You Healthy classes. Also, if there are any questions concerning the registration process please let me know so that we may streamline this process to make it as simple a
The big day is approaching and packet pick-up is near. Here are a few tid bits of information to help this weekend run (pardon the pun) smoothly:
Lynsley will be glad to pick up your Hot Chocolate race goodie bag at the World Congress Center downtown on Friday, January 11 if you can't make it there yourself. Just email a copy of your race confirmation email or confirmation code to email@example.com by Friday morning 1/11 @ 10AM. Lynsley will bring the goodie bags to class on Saturday morning. Sunday AM, we have one parking pass for Turner Field and can meet at the PPC parking lot for anyone who would like to carpool. (Saidah...feel free to figure out a time....they are suggesting that we get to Turner Field by 6:30 AM!!)