 What do most people have in common?
They hate the word "cardio." Maybe it's because it's hard, maybe because it's boring or maybe because they don't know what to do. Twenty years ago in order to get fit you needed to do the recommended 150 minutes of cardio per week. In the last ten years something called High Intensity (or Impact) Interval Training came about. There's so many different forms of it, but the main gist is do an exercise all out for a little bit then do an easy exercise for a little bit. Do this for twenty minutes and you're golden. Now- fitness researchers are realizing that 75 mins of HIIT training per week is actually better than 150 mins of boring steady cardio. One of my favorite things about HIIT workouts is they can be done literally anywhere. I've even done them at a rest stop and I just did one on a hill next to the ANW course. Do you have 20 minutes to improve your whole body? That answer will always be yes. So.... here are some HIIT structures:
1. Preheat your oven to 425 degrees. 2. Line tray with foil and cover with sweet potato, chickpeas, broccoli and onion. Drizzle olive oil and add to taste; salt, pepper, tumeric, garlic, or any other seasoning you like. 3. The veggies will take about 20-25 minutes to cook. Toss at least once, and check sweet potatoes for tenderness to ensure they're cooked fully. 3. Once your veggies are done, set aside to let them cool while you build the rest of your bowl. 4. Cook your chosen protein. We use tempeh or tofu which we cook in a bit of olive oil on a pan for 5-10 minutes. 5. Kale; some people like theirs crispy and some like theirs slightly sauteed. I prefer mine slightly sauteed which is just adding a bit of water and kale to a pan and cooking on light heat for a few minutes. If you prefer yours the way it is, then go ahead and just add a cup to each bowl. 6. Once the kale is added and veggies are cooled a bit, add the veggies to the bowl with 1/4 avocado in each bowl with your favorite dressing. 7. Enjoy right away or store in the fridge in airtight container for up to 4 days. Nutrition: Per serving Calories: 315 Protein: 11-25g (depends on the protein you choose) Fat: 16.8g Carbs: 32g Sodium: 274g Fiber: 10g
How can you change your mind about exercise? First, let's explore your why. Are you exercising because you think you have to or because of the joy you get from it.
If the answer was "because someone told me to" might be working for now. The drive you feel from being told those words, for whatever reason, will stick with you for a while. But what happens if and when adversity strikes? Will that drive continue when there are other factors pulling you in 10 different directions? Right now you might say yes, and I applaud you for that but very rarely in my 8 years of personal training have I seen someone pull through. If your answer was "because I get joy from it" I am happy for you. It's not easy searching deep within and finding reason you truly enjoy working out. But back to you- everyone who was told to exercise. Here are some tips I often tell people in your situation. 1. If you still don't enjoy working out.. then maybe you're doing something you just don't like. Think of coffee- if there's a brand you like you'll most likely keep buying it, right? Why is exercise any different? I can't tell you how many people run because they think they have to to be fit. NO. You don't have to run. Try hiking, try power walking, try cycling. There are other cardio exercises to do that you might actually like. 2. You're not tuning into yourself. Because you are just doing what you're told- you aren't thinking of the mental and physical benefits. The next few workouts, jot down in your phone how to feel after. Yes, you'll be sore. Think of other things- is your head more clear? If you were feeling tired before, are you more energetic? If you were stressed about something, did some of that stress go away knowing you did something for yourself? If you were feeling bad about your self image or worth- do you feel empowered that you were able to lift x weight? I know we don't have all the time in the world so if you're someone that literally has only 60 minutes to exercise. Take 5 of those minutes to self reflect after. I promise, it is worth it. My goal is not to overwhelm you. Even those two tips can greatly impact how you think about exercise and in the long run-if you can truly enjoy spending time to yourself to get your heart rate up, you'll stick to it even when times are rough. I hope these tips help. If they did, I'd love to hear from you. Keep being strong.  If you've ever been to a TA party, you've had these delicious squares. This recipe is a member sent in one from Paul. This would be great as desert, a snack or even a little pick me up during a long walk or hike.
Give it a try! If you like the pairing of chocolate and coconut, you will love these. They can easily be converted to a dairy free bar by substituting Earth Balance or margarine for butter. You can even make it vegan by using vegan Graham Crackers and butter alternative. Ingredients: One 14 oz Can Coconut Milk ⅔ Cup Brown Sugar 2 Cups Graham Cracker Crumbs- 7-8 ounces of graham cracker 1 Stick Melted Butter- or Earth Balance or Margarine 2 Tablespoons Sugar- or substitute Coconut Sugar 1 ½ Cup Chocolate Chips 2 Cups Sweetened Shredded Coconut
 Ice cream always gets such a bad rep. It's delicious and people love it even when it's freezing out- but at 300 calories per serving (and no one eats just one serving) it can destroy a good day of eating. A few weeks ago someone asked me what a healthy desert is and I mentioned Nice Cream. It is a go-to for Dave and I and we never feel bad eating it because it's just a few ingredients and pretty easy to make. The base is always made with 1-2 bananas per serving, so it is a bit heavy on carbs and sugar so I would suggest making it with just one banana per serving because it can be quite filling when you add in some toppings. Here are a few of our favorite renditions; they are all vegan but if you aren't feel free to substitute anything. For all of the recipes, take the base ingredients and blend with a little bit of almond milk. See the optional toppings to see what yummy ways you can enjoy your nice cream. Each of these are around 150-250 calories but all real food- much better than the processed junk in Ben and Jerry's! CHOCO-PEANUT BUTTER BANANA Ingredients: 2 frozen bananas 2 TBS cacao powder 2 TBS peanut butter Optional toppings: 1 TSP cacao nibs 1/4 cup slivered almonds 1/4 cup chocolate chips Drizzled peanut butter BLUEBERRY NICE CREAM Ingredients: 2 frozen bananas 1/2 cup frozen blueberries Optional toppings: 1/4 cup walnut pieces 1/3 cup granola STRAWBERRY PROTEIN NICE CREAM Ingredients: 2 frozen bananas 1 cup frozen strawberries 2 servings of your favorite protein powder 1 TSP vanilla extract Optional toppings: 1/4 cup coconut shreds Sliced strawberries MINT CHOCOCHIP NICE CREAM Ingredients: 2 frozen bananas 1/8 peppermint extract 1/2 cup cashews for a creamier texture but you don't have to 1/2 cup chocolate chips (fold in after blending) Optional toppings: Mint oreos (if you're feeling a little crazy) Melted chocolate drips ENJOY!!
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Nutrition: -Makes 6
 Ingredients: Makes 12 muffins
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 Who doesn't like muffins? And who doesn't like feeling good about themselves after eating something healthy?
This recipe is a double whammy! They're low in calories and high in energy. My advice is to have one before a workout or if you're having one for breakfast, have some fruit on the side to keep you full for longer. This recipe is vegan, so the ingredients (like the chocolate chips and milk) were dairy free but you're welcome to use whatever you'd like :) Ingredients: Makes 12 muffins
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These muffins will be good for a while as long as you keep them stored in a container or ziplock baggy.
 The question I get asked the most is- why do you run so much?
My answer always is- It's my therapy. At a very young age I was diagnosed with depression and anxiety. I was given medication and told to see a phycologist two times a week and a psychiatrist once every other week. For years and years I'd take my medication and make my appointments. I always felt like the medication was keeping my anxiety and depression at bay, but they were always lurking in the background waiting for the day I forgot to take it. Come that day, I'd be back at square one. I was very overweight, unhealthy, sad, lost and a shell of the person I wanted to be. Insert running. Running brought new thoughts to my mind- "Breath in, breath out" "Keep running until that telephone pole" "Maybe I can run faster" Running brought something I could control- I could control how fast or slow I went, where I ran, how far I ran, what I thought about Running brought a sense of pride- My first time running I held a jog for :30. THIRTY SECONDS. ( If you think you sucked at running, I promise- I sucked more) Every time I ran, I was proud I could run faster or longer or further. Running brought appreciation for my body- If I wanted to keep running, I needed to fuel myself correctly, and to get my lungs and legs stronger. I needed to stretch and to sleep normal hours. Running brought fitness- The more I ran and ate better, the more weight I lost. The stronger I was overall, the better my clothes fit, the better I thought about myself. Running brought happiness- The combination of controlling how I thought and what I did, better nutrition, weight loss, strength gain, pride, appreciation and overall fitness brought me happiness. Years and years later- I still run for therapy. When I'm stressed, sad, anxious or just not feeling like my true self- I put on my shoes, get my dog and head out. Exercise doesn't always have to be based solely on building muscle or losing weight- it can be about therapy. And it doesn't have to be running. For me, running is what I found but everyone is different. Today I want you to think about what exercise is therapy to you. Is it lifting weights, yoga, hiking, biking? Whatever it is, it's time to start taking advantage.  Ingredients: Makes 4 servings
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Nutrition: Per serving -Makes 4 Calories: 443 Fat: 19.1 Carbs: 63.2 Protein: 9.4 Fiber: 7.8 Sugar: 40.6 |
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