<![CDATA[TA FITNESS - Fitness Blog]]>

<![CDATA[TA FITNESS - Fitness Blog]]>Tue, 24 Dec 2024 20:58:52 -0800Weebly<![CDATA[Running into Fall]]>Sun, 01 Sep 2024 07:00:00 GMThttp://teamawesomefit.com/fitness-blog/running-into-fall

After a Summer of running in humidity and heat, the cooler weather of Fall is a welcome feeling. Fall is also the time where people feel like they want to go more distance, or bring their speed up since they aren't weighed down by the humidity.
I always like to take this time to remind everyone of a few things:
1. Watch your mileage increase! Running injuries can happen all the time, but if you can prevent it, then why not? When you've ran or power walked consistently for a few weeks and you feel ready to increase your mileage- remember the rule of thumb is an increase of 10% of your last weeks miles. So if you did 30 miles the week before, an increase of 3 miles is a safe bet. I know it doesn't seem like much, but sticking to that 10% rule has kept A LOT of people safe and able to continue getting out there.
2. Check the weather reports. I don't have to tell you twice- New England weather is insane. In the Summer months not planning properly means you might get wet in a rain shower or resort to taking a layer off but in the cooler months it is very important to see what you'll come across while out there. Low temperatures and a sudden downpour while improperly dressed can lead to big problems. It's easy just like stretching (we'll get to that) and starting your activity on your phone or watch is something you don't even have to think about doing anymore, make checking the weather just as important. I'm not saying don't run if it's going to rain, I'm saying to dress for the occasion.
3. That stretching thing. Ask any runner if they have a stretching routine for before and after a run- the answer should ALWAYS be "yes" but more often than not I hear the opposite. Remember in the Fall people like to add on mileage and speed workouts? Yea.. get that stretching routine down.
4. Stay safe in the dark. Depending on the time you can get out, remember the sun rises later and falls earlier. You may have to adjust your running time if you don't like running in the dark or get some reflective/night gear. For me- I enjoy running right before sunrise. I guess it's years of running overnight races but I find it so energizing to run with the rising sun. I'll wear my headlamp and plenty of reflective pieces on the shirt, shoes and pack. You don't need anything fancy- there's $2 reflective tape at Walmart that does the trick.

Those are my Fall tips. Remember, you don't have to run or even jog for a good cardio workout. Power walking is a bit less impactful on your joints but still great for your body and mind. If you can't or don't like to run.. don't. Hike, power walk, bike, even rollerblade. Just remember to dress appropriately, increase duration/intensity slowly, and stretch!

]]><![CDATA[Warm ups; Do I have to?]]>Sat, 01 Jun 2024 07:00:00 GMThttp://teamawesomefit.com/fitness-blog/warm-ups-do-i-have-toI bet you're thinking you don't need to do a warmup because you are just going for a run, right? Wrong. If you're going from a sedentary state (sitting at your desk, driving, riding the T) to an active state, then you need to warm up. I'm here to tell you a little about it.

Well, what is a warm up?
A warm-up is one of the important elements of an exercise program. It safely prepares your body for the increased demands of the workout. Meaning, it gets your cardiovascular system ready to work, it lets your muscles know they're about to take on some load and it even sends signals to your brain so you can mentally prepare for the next 30-90 minutes.
Having a "good" warm up routine is important to prevent injuries and when you're physically and mentally ready- you'll perform better as well.

Ok, so what do I do?
Keep in mind that every body is different. As a trainer, it is my duty to create a different warm up for each of my clients because some people take longer to warm up, some have different muscle tightness, etc. But, I'll explain some rule-of-thumbs that I use so you can make a routine for your own.

-Make sure to incorporate the entire body, usually starting from either the feet or head and working your way up or down, respectively.

-Each exercise should take about 30-60 seconds, and the whole routine could take 10-15 minutes (On Dave's very tough workout days, he takes about 25 minutes to warm up!)

-Dynamic stretches are the way to go before a workout. Dynamic just means the exercises you're doing are functional and mimic the moves you'll do in the workout. They tend to get your muscles ready for the specific movements they're about to do and get your heart rate up a bit more to prepare it for the workout.

-Never forget to warm up the parts of your body that give you trouble i.e. lower backs, hamstrings, even ankles!

Here are some of my favorite exercises I incorporate into my workouts (from the toes up)

Ankle circles- These are great for before running, hiking, or if you plan to do any jumping. Spend at least :30 each way per foot.

Frankenstein kicks-
This is a good one to actively warm up your hamstrings, core, shoulders and hip flexors. I'll typically walk the length of the gym 2-4 times (50ft x4).

Hip Circles-
I like this one to actively warm up and wake up the lower back muscles as well as the muscles of the hips. Make sure to make as big of circles as you can!

Walking Lunge Twist-
This one is great to get some blood movin' in your legs and also warm up your core a tad more. This one can be the same distance as the frankensteins.

Inchworm-
This is a great one to warm up the whole body. If there are pushups in your workout, you can add the pushup part but you don't need to.

Arm Circle
This one is for shoulders, biceps, triceps, chest and upper traps. Make sure to go both ways- forward and back!

Neck Circles-
I think the most forgotten about part of the body. Most people don't think they need to warm it up because they aren't using it, but it's used more than you think!

Remember, there are so so many dynamic moves to use for your warm ups. A few other ones I like to use are:
-Runners lunge stretches
-Glute bridges
-Supermans
-Bear crawls
-Low squats
-Calf raises

]]><![CDATA[Homemade falafel]]>Wed, 01 May 2024 07:00:00 GMThttp://teamawesomefit.com/fitness-blog/homemade-falafel

I've recently become obsessed with falafel. The only problem is buying it premade at Whole Foods can get expensive- so, I decided to attempt my own and was very surprised at how easy and quick it was.
So, here's the recipe.

Ingredients:
2 15-oz canned chickpeas, drained and rinsed
8 cloves garlic, peeled
4 tablespoons cashews
3/4 cup fresh parsley
1 tablespoon cumin
1/2 teaspoon salt
3-6 tablespoons flour
3-4 tablespoons oil for cooking, optional

Instructions
1. If you're going to bake them, set your oven at 350. If you're pan frying, no need to set the oven.
2. Drain and rinse the chickpeas. Pat dry with a towel and set aside.
3. Add the garlic and cashews to the food processor and pulse just a few times to chop them up. Add the chickpeas, parsley, cumin and salt and pulse. Make sure to scrape the sides and don't blend until smooth, it should just be crumbly.
4. Add in the flour to the mixture to form dough. If it's too sticky, add in another tablespoon.
5. Scoop out about 2 tablespoons (I used an ice cream scoop) to form a ball, squish down into a disc and cook as you'd like.
6. If you're baking them- cook at 350 for 10 minutes on each side. If pan frying, cook at medium heat for 3-4 minutes per side.

Nutrition:
Per falafel
Calories: 99
Protein: 5
Fat: 3
Carbs: 15
Sodium: 103
Fiber: 3

]]><![CDATA[tofu scramble fried rice]]>Thu, 11 Apr 2024 07:00:00 GMThttp://teamawesomefit.com/fitness-blog/tofu-scramble-fried-rice

Fried rice is something I gave up a long time ago when I was overweight and knew I needed to ditch some foods to be healthier.
I think it gets a bad name because typically when ordered from a restaurant it's saturated in oils and made with fatty pork pieces and few veggies that are nutrient rich.
I also think it's frowned upon because it is usually a side dish, and a large one at that- the containers restaurants use are 2-3 servings worth.

When I started eating cleaner and thinking of recipes I could make clean and continue eating, fried rice was one of them. I thought how can I put the right portion of carbs, protein and fat in a yummy dish that is filling enough to be a main course, but not too high in carbs or calories?

So, I started playing around with recipes and entering them into My Fitness Pal to see what the macros were. This is the recipe I came up with, and Dave and I have enjoyed ever since.
Ingredients:

1 cup cooked brown rice
1/2 cup chopped onions or scallions
1/3 cup peas
2-3 carrots, pealed and chopped
1/2 cup broccoli, chopped
6 ounces firm tofu
1 TSP oil
1/2 TSP turmeric (or to taste)
1/2 TSP salt (or to taste)
1/2 TSP garlic powder (or to taste)

Instructions:

Heat up a large skillet to medium heat , add oil and crumbled tofu
Stir the tofu until slightly browned, should take about 10 minutes
Add the seasonings and let cook for another few minutes. If tofu is starting to dry out, add a tad of water. Set aside
For the fried rice- In a large saute pan add peas, carrots and broccoli to 1/2 cup of water.
Cook on medium heat for about 5 minutes of veggies are soft
Add rice, onions/scallions, and tofu mixture. If you'd like a sweeter fried rice adding a TBS of maple syrup
ENJOY! Or keep it in the fridge for 2-3 days.

Nutrition: -Makes 2 servings
Per serving:

Calories: 273
Fat: 6
Carbs: 45
Protein: 13
Fiber: 6
Sugar: 11

]]><![CDATA[3 easy toast ideas for any time of day]]>Mon, 01 Apr 2024 07:00:00 GMThttp://teamawesomefit.com/fitness-blog/3-easy-toast-ideas-for-any-time-of-day

There are many, many times during the day that toast can be a great option.

My go-to bread option has been David's Killer Bread recently. Maybe it's because of the story of "David," maybe it's because most of their products are vegan, or maybe it's just because it's delicious. But, whatever your choice of bread, here are some ideas to put that bread to good use!

Peanut butter banana

Peanut butter and bananas just go well together, don't they? This has a few extras as well:
1 piece of toast
1 TBS peanut butter (or almond butter, sun butter, cashew butter)
1/4 banana sliced
A pinch of cinnamon
1 TSP of hemp seeds
Small drizzle of agave

tomato Avocado

1 piece of toast
1/2 avocado sliced or spread
3-5 cherry tomatoes sliced
Salt to taste
Extras:
Fresh basil
Drizzle of balsamic or olive oil

Hazelnut yumminess

1 piece of toast
1 TBS hazelnut spread
Small handful of blueberries OR 3-5 sliced strawberries
1/4 c slivered almonds
Extras:
Agave

Give one a try and let us know what you think!

]]><![CDATA[2 ingredient Homemade Nutella]]>Thu, 15 Feb 2024 08:00:00 GMThttp://teamawesomefit.com/fitness-blog/2-ingredient-homemade-nutella

2 Ingredient homemade nutella

I know.. it's not the absolute healthiest thing, but it's better than the stuff at the store and everyone needs a treat every now and then. Right? It's also not the cheapest. The recipe calls for 8oz of hazelnuts and some dark chocolate. At my store (Stop N Shop) an 8oz container of hazelnuts is about $7 soooo this is more expensive than the Nutella you can buy. This is why you can make it and use it just every now and then, instead of buying a jar and devouring the whole thing in one night (I've been there too).
Here's the recipe, enjoy on toast, banana, apple or on a spoon :)

Ingredients:
8oz hazelnuts (raw or roasted)
1-2oz your favorite dark chocolate (for vegan we use Endangered Species 3oz bar and use 4 squares)

Directions:
1. If you go with the raw hazelnuts, you'll have to roast them in the oven at 400 degrees for 8-10 minutes first.

2.Place hazelnuts into a high power blender or food processor and pulse for a total of approximately 4-5 minutes, stopping every 30 seconds or so to scrape down the sides.

3. Once hazelnuts have formed hazelnut butter, pour into a bowl and stir in chocolate. Hazelnut butter should be warm from being blended for so long, so the chocolate should melt with consistent stirring.

4. If chocolate doesn't melt, place mixture in a saucepan over the stove and stir until melted.

5. Enjoy!

]]><![CDATA[Carrot and ginger soup]]>Sun, 21 Jan 2024 08:00:00 GMThttp://teamawesomefit.com/fitness-blog/carrot-and-ginger-soup

I feel like I put up a lot of soup recipes but it's because they're all so easy to make, good for you and can last a few days in the fridge. This really is super easy to make, there's more steps than I normally like in a recipe but let me just say- if I can make this recipe while living in a van- there is absolutely no reason you can't make it in a house. It's of course, vegan but as always- if you want to use something different than coconut cream, go for it.

Ingredients:

1 tbsp coconut oil
1 medium sized yellow onion chopped
1 clove garlic minced
3 tbsp chopped ginger
1 lb carrots peeled and chopped (baby carrots are also fine)
32 oz vegetable stock
1 14 oz can of coconut cream or coconut milk (this makes the soup creamy- leave it out if you like thinner soup)
1/2 tsp salt + more to taste
1/3 cup pumpkin seeds

Instructions:

Heat up a large skillet to medium heat and melt the coconut oil.
Add the onion, garlic, and ginger. Cook until onion is almost clear, about 5 minutes.
Add carrots and vegetable stock, bring to a boil.
Reduce heat to simmer. Cook until carrots are soft, about 25 minutes. Slowly stir in coconut milk (or coconut cream if using).
Place all ingredients in blender and blend until soupy. I use our ninja blender and usually have to blend in a few batches.
Add salt to taste and pumpkin seeds on top.
ENJOY! Or keep it in the fridge for a 4-5 days.

Nutrition: -Makes 6

Calories: 250
Fat: 19 (from the coconut cream)
Carbs: 15
Protein: 3
Fiber: 3
Sugar: 7

]]><![CDATA[VEGAN CORN CHOWDER]]>Tue, 05 Dec 2023 08:00:00 GMThttp://teamawesomefit.com/fitness-blog/vegan-corn-chowder

Ingredients: Makes 6 servings

4 ears of corn shucked and steamed
1/2 cups chopped baby carrots
3 cups diced baby potatoes
5 stalks celery
3 cups vegetable broth
3 TBS or to taste nutritional yeast
2 cups vanilla almond milk
Salt and pepper to taste

Directions:

Place ears of corn into a large pot and fill with water. Cover the pot with a lid and place on the stove over high heat. Bring to a full boil and cook until corn is plump and juicy, about 5 to 8 minutes.
Use tongs to remove corn from the boiling water and place on a cutting board.
Chop potatoes in half and carefully place into the same pot of boiling water you used to cook the corn. Allow potato to cook until soft, about 10 to 15 minutes.
While the potatoes are cooking, saute the rest of the vegetables. Heat to medium-high and saute, stirring occasionally, until vegetables have softened, about 10 minutes.
Use a knife to remove the corn kernels from all of the ears of corn. Place half of the kernels in a blender, along with one of the cooked potatoes. Add the almond milk and broth to the blender, and blend until completely smooth. This may take two or three rounds of blending.
Add the remaining corn kernels to the pot with the sauteed vegetables, and pour the blended corn/potato (chowder) mixture into the pot. Bring to a gentle boil and cook until potato has softened, about 10 to 20 minutes.
Remove from heat and taste chowder. Add salt and pepper to taste.
Enjoy!!!

Nutrition: Per serving -Makes 4
Calories: 330
Fat: 4
Carbs: 68
Protein: 10
Fiber: 8.7
Sugar: 20

]]><![CDATA[VEGAN TACO Flatbread Pizza]]>Tue, 16 May 2023 07:00:00 GMThttp://teamawesomefit.com/fitness-blog/taco-flatbread-pizza

Yes.. it's vegan but doesn't have be. Simply replace the seitan for 3-4 oz of chicken or your meat of choice.

Ingredients:
Makes 1 serving

1 Flatout flatbread or your choice
2 oz chorizo seitan (or regular made with taco seasoning)
2 TBS black olives
1/2 c chopped broccoli
1 c spinach or kale
6 grape tomatoes
1 TBS ranch or green goddess dressing
1/4c your favorite vegan cheese
Salt and pepper to taste

Directions:

Place chopped broccoli, sliced tomatoes, seitan and kale on pan with a bit of olive oil. Let cook for 8-10 minutes on low (adding a bit of water allows flavors of chorizo seitan to mix with veggies
On seperate pan or in oven lay out flatbread and sprinkle cheese on top. Keep setting on low and if possible- cover to help cheese melt (vegan cheese does not melt easily)
Once cheese is melted, place onto plate and add veggies on top. Add olives and ranch ontop.
Tip: If you're looking to add a crunch- kale chips or crunched up sweet potato chips are amazing!

Nutrition: Per serving
Calories: 435
Fat: 16
Carbs: 46
Protein: 25
Fiber: 3
Sugar: 5

]]><![CDATA[Buddah Bowls: WHat you need to know]]>Thu, 16 Mar 2023 07:00:00 GMThttp://teamawesomefit.com/fitness-blog/buddah-bowls-what-you-need-to-know

Buddah Bowls aka hippie bowls, grain bowls, nourish bowls were a huge hit in 2019 and no doubt they'll be a huge hit in 2020 too.
What are they made of?
The great thing is they don't have an exact recipe, buddah bowls can all be quite different but they are typically made of various greens, raw or roasted veggies, beans, and a healthy grain like quinoa or brown rice. Sometimes they also include toppings like nuts, seeds and dressings for added texture and flavor.
If you're meal prepping for the week as long as the dressing is on the side these bowls would be a great option!
They pack a good amount of healthy calories in a little bowl but can also be expensive and add extra calories if you're eating out.

We found a few examples from restaurants to compare:
Panera Bread offers a few types of grain bowls. This bowl is their most popular
Mediterranean Bowl
Calories: 740
Fat: 35g
Sodium:1340
Carbs: 82g
Fiber: 13g
Protein: 31g

Chipotle also got on the band wagon and offers a burrito bowl:
Calories: 660
Fat: 23g
Sodium: 1845g
Carbs: 68g
Fiber: 18.5g
Protein: 51g

Sweet Green has some great options, but they're also on the more expensive side. Here is their popular Harvest Bowl:
Calories: 705
FatL 38g
Sodium:905g
Carbs: 57g
Fiber: 9g
Protein: 39g

So... how do you put one of these together?
We found this to be very helpful. It can be very easy to overfill your bowl, especially if you're a big fan of fats or carbs. Don't worry about being too exact on the percentages. This picture just gives good ideas of about how much and also offers a few options in each category.

We've made a few recipes that you can find at the bottom of the page.

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