Tis the Season ........ For All Those Holiday Treats

Try Making Healthy Holiday Treats This Year! 

The holiday season is approaching and we all know is filled with excitement, presents, and plenty of unhealthy foods. 

This year try bringing festive treats to gatherings that wont leave you feeling guilty or a bit sluggish by the end of the night.

Check out a complete list of 101 Healthy Holiday Recipes for appetizers, sides, dinners, and deserts provided by The Institute for Integrative Nutrition


** http://www.wellnesstoday.com/101-healthy-holiday-recipes

5 Ways To Stay Motivated with Working Out

Keep The Work Out Momentum Going 

1. Change Your Perspective. - shift your thinking from couch potato mentality to athlete mentality 

2. Set A Goal  - Write out realistic goal for yourself

3. Schedule A Regular Work Out Time -  Pencil in a specific time in your calendar

4. Think Fun and Variety - Find different methods and intensity to rotate through  

5. Reach Out to Others For Support -  join an online work out community, find a friend to text for

                                                             accountability 

*For the full article on ways to Stay Motivated click here life.gaiam.com

6 Great Work Out DVDS ......... Last Two

Bored With Your Work Out Routine?

Try either one of these at home DVDS.
Both require minimal time, equipment needed, but will deliver results!

       
              Rounding off my list of DVDS are,


6)

             Instructor - Jillian Michaels


            $8.99  (Amazon)


             Why This One?      You will stay moving .... on to levels
                                            1, 2, and 3.
                                            This DVD offers multiple levels
                                             sure to keep you interested and feeling challenged
                                            The best part ..... it only takes 20 minutes for a full
                                             body workout.
                                         







5)

Instructor-  Jessica Smith



$15.00  (Amazon)


Why This One?    It's a good deal because it is a 3 in 1 DVD.
                             You choose which to target ;  arms, abs, or
                             legs.
                             With only 20 minutes needed

6 Great Work Out DVDS........... Continued

Welcome Back!

Pressed For Time? Can't Make It To The Gym?

How about popping in a work out DVD right at home. In less than 30 minutes, right in your own living room you can get a great work out.
Here's how......

This weeks recommended DVD is,


4)

 Instructor -  Sylwia Wiesenberg




$19.00   (Amazon)




Why This One?  = 'Tonique Mat' focuses on butt and leg
                               firming work outs in just 17, 22, or 27
                               minute work outs.
                               Great for anyone pressed for time but still
                               looking to stay in shape and be healthy.
                               Sylwia's method of high repetition's is sure
                               to get you results
   





*See you next week for the remaining two recommended DVDS!

6 Great Work Out DVDS ...... Continued

Hello & Welcome to All!

This week let's move onto my third suggestion



3)

Instructor - Denise Austin



$11.99 (Amazon)


Why This One?  =  They're just 15 minute workouts
                                Each session focuses on one area of the
                                body.
                                *Slowly learn exercises to target specific areas,
                                 ending in knowledge of a full body workout.

*Some Inspiration/ Motivation = "It's not who you are that holds you back, it's who you think you're not."   

6 Great Work Out DVDS ....... Continued

Hello All My Fit Friends!

This week’s post features my second suggestion.

2)                                    

Instructor - Ellen Barret  

           

$13.50 (Amazon)

            

Why This One? = The workouts combine pilates, calisthenics and

                              simple ballet moves.

                              *Learn to incorporate multiple workouts into one for a

                               reasonable

                               price.  

*Some Inspiration/ Motivation: "Strive for progress, not perfection." 

6 Great Work Out DVDS

Welcome Back my Healthy Followers!     

 

Overwhelmed when trying to decide which at home DVD to buy? 

Worry no more, I’ve researched and found the best ones out there. 

For the next few weeks I'll let you know why to choose these
 over all the others out there. 

1) 

    

Instructor – Shiva Rea

$15.00 (Amazon)

Why This One?  = Offers 7 different 20 minute yoga practices you can mix & match

(Recommend using yoga matt) 

*Stay tuned for next weeks continued list! 

Now Lets Move

Welcome Back! 
 Feeling more energized from Superfoods?  Now that you have some energy, we can talk exercise.

5 Exercises You Can Do At Home
Don't have a gym membership?  That's perfectly fine, you can do these right in your living room (now you have no excuse)
 
   1) Downward Facing Dog 

   Step 1

Step 2

Step 3

Step 4

Hold for 20-30 seconds
Rest for 30 seconds
Repeat 1-2 more times
                 
                   

     
     2)  Side Plank w/ Straight Leg                  
                                                                     

  Step 1

Step 2

    Hold for 5-20 seconds
    Alternate sides
    Repeat 1-2 more times for a total 2-3 sets

    





3) Forward Lunge w/ Arm Dives 

Step 1

Step 2

Do 12- 20 repetitions
Rest for 45-60 seconds
Repeat 1-2 more times
Total 2-3 sets

      
4) Cobra 

Step 1

Step 2

Step 3

      Hold 20-30 seconds
      Rest 30 seconds
      Repeat 1-2 more times
















5) Glute Bridge

 Push hips up (hold for 5 count)
Rest 25 seconds
Repeat 1-2 more times, total 2-3 sets

*******For a complete guide & demonstrations go to:
http://www.acefitness.org

On the Go, Healthy Snacks

Welcome Back! Let’s continue our conversation about Superfoods.

On the Go with Healthy Snacks

Appointments, Classes, Homework, Cleaning, I’m sure you’re to do list goes on and on. This doesn’t leave tons of time to think about or prepare food.

Fueling your body with the right foods is key to ensuring you have the needed energy and stamina to get everything done you needed.

  

Tastes Good and Is Good For You

 Blueberries are excellent source of vitamin C & K, fiber, and contain high levels of

antioxidants

 Almounds are Great source of vitamin E, fiber, protein, calcium, and potassium.

                     

   

Carrots/ Pita Bread & Humus –

Carrots are great source of vitaminA,

& K and fiber

Humas (coming from chickpeas

excellent source of Vitamin B6,

folate, fiber,  and protein

             

Hard boiled eggs are 

High in vitamin B12 & B6,

protein 

(fun fact the egg white is the highest                                              quality of protein known

                     Apples - high in fiber, good source of vitamin C & K,                    potassium,  and important antioxidants 

          Peanut Butter – A great source of protein (recommend organic)