Ditch the Snack Attack

You trained hard today. You worked up quite an appetite. You can totally eat that piece of pie or cupcake … or maybe not.

Consider this: the average restaurant dessert is 1,200 calories+ while a 45-minute run (for a woman of 140 pounds at a 10-minute pace) burns about 476 calories. That’s not enough.  There’s another problem too. If you’ve working out at the same pace for months your body has become accustomed to it and is no longer burning as many calories.

Try adding heavier weights to your work out and eat leaner snacks. Fuel up with foods like nuts, berries, yogurt and string cheese post-workout instead of a protein bar and smoothie.  Keep a food journal to help you over the hump. You are probably snacking more than you realize, or making more unhealthy decisions than you originally thought.  A quick fix is to find the appropriate number of calories your body needs based on your weight and height and plan your workouts and food intake accordingly.

Sweat – Don’t Glisten

You can run all you want but if you don’t change up your routine your body won’t change either.  What once worked in the beginning of your fitness plan now has you at a plateau.  If it has been a few weeks or months since you last saw results it is time to change your workout by going to a different class or adding heavier weights.  If you are only doing cardio then add weight training to your routine.  The difference will show quickly and have you building lean muscle while burning fat. Add a High Intensity Interval Training (HIIT) to your fitness program.  Twenty minutes twice a week will make you sweat and burn fat fast.  There are plenty of quick sessions located online on channels like BeFit on YouTube.

Get a Plan

Planning is the key to seeing maximum results in any aspect of life.  Formulate a fitness schedule on your own, with the help of a friend or a personal trainer.  Take into account your current lifestyle, along with the changes you want to see in your fitness and body. Don’t be afraid to mix it up and try new types of workouts or classes.  Find a buddy to help be accountable and stick to the plan. If you miss a day don’t beat yourself up.  Instead remember how important your body and health are in the big picture that is life and get back into the game again tomorrow.

When using workout equipment or a traditional fitness routine, it’s easy to let the worries of your day, to-do lists, and busy thoughts overcome you. That doesn’t happen with yoga. Yoga is great for relaxation and listening to the body. You learn to release the daily stresses using proper breathing techniques.

Unfortunately most yoga classes I tried seemed to be lacking in the cardio department.

I wanted a mix of the breathing, relaxation techniques, and fitness all in one. Then I discovered vinyasa yoga. Vinyasa yoga is also sometimes referred to as flow yoga. Vinyasa is the Sanskrit term for flow and refers to alignment of breath and movement to create a dynamic, flowing form of yoga. Poses are held for a specific number of breaths before moving on to the next pose. Vinyasa also refers to the movements or series of movements done between each pose in the series.

In Vinyasa yoga the instructor walks the class through the flow and then everyone can follow at their own pace. A fast flow can really get the heart pumping and sweat flowing. Anyone who has told you that yoga is not for cardio has not participated in a fast paced flow yoga class.

If you want to take it to the next level you can participate in a hot vinyasa yoga class. Hot vinyasa yoga is the same style class only the room is heated to approximately 90 degrees. This heats up the body, makes you sweat, and helps increase circulation.

Even if you choose a fast paced or hot vinyasa class, the focus always remains on breathing. You can free your mind from the stresses of the day while getting in your cardio. As a bonus you will get fantastic stretching and at the completion of yoga class you will always have a wind down and relaxation time.

Have you tried a flow yoga or hot vinyasa class?

So why not try a workout at home? There is a wide variety of online workouts that can cater to your every fitness desire precisely when you need it. Here are three ways to get motivated and exercising without leaving the house.

1. Schedule It
You go to your gym at certain times – or for your favorite class – so do the same for when you work out at home. Pick a day/time a few times a week that fits in your schedule and stick to it. You’ll grow to look forward to that special space just as you would that Zumba class. Mark it on your calendar, make a regular home fitness date with a friend or set an alarm on your phone to help you stay on task.

2. Surf the Web
YouTube has come a long way from its early days. Type in the word fitness and you can find new workouts every single day. Famous fitness trainers like Jillian Michaels, Denise Austin and Jane Fonda offer fresh ways to stay fit. Great 30-day programs that focus on certain areas, combine fun and fit dance sessions, fat burning cardio, strength-building, yoga and even Pilates are all right there at the click of a mouse.

Need a website that works for all-around fitness and health? Diet.com fits the bill with over 500 videos that assist with nutrition, weight loss, exercise and healthy eating options. SparkPeople is a good resource for pregnancy workouts, specific boot camp workouts and even healthy cooking classes.

If yoga is really your thing then a visit to BexLife.com is your best bet. Rebekah Borucki, a fitness and yoga instructor, is a certified YouTube smash hit. The mother of four gives advice for food, workouts and some seriously fun yoga workouts like “Go Sweat Yourself” that targets the butt, thigh and core areas.

3. Top Tools
You don’t need a lot of equipment to get a good workout at home. Whether you’re doing cardio, strength training or various forms of yoga you can find the tools you need within your budget. Picking up a jump rope, yoga mat and set of three sets of dumbbells (range 3-10 lbs.) is the first step. Build on it with heavier weights as needed, a yoga block, resistance bands or braided tubes as you progress with your regime.

To change up your routine and whittle your waist pick up a Kettleball and accompanying DVD from GoFit.com. A stability ball will give you a flatter stomach and better core control. All these items can be stored away in a small area of your home that won’t take up a ton of space. Bring them out when needed and store them in the same spot each time. It will increase the feeling of permanence and regularity with your workouts. Carving out space, even a small one, is just as important as setting aside time to exercise.

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Snack Smart

There are dozens of ways to snack smart, especially for 100 calories or less. The trick is to get the most of out of the flavor or texture of the food – which helps to eliminate further cravings.

• Snacks like carrots pack a powerful crunch and does a celery stick filled with a tablespoon of peanut butter.
• Pair a slice of tomato with part-skim mozzarella and basil for a bite that is both full of flavor and filling.
• Three cups of air-popped popcorn is a standard low-cal treat.
• Punch it up by adding a dash of Chinese Five Spice powder or even Red Pepper to maximize flavor.
• A slice of turkey breast rolled with a slice of Swiss cheese is just the thing to get through the afternoon.
• Other snacks include cashews with apples, almonds, clementine’s, watermelon cubes and a ½ cup of edamame always do the trick.

Find a Friend

Sure, it is tons of fun to grab a drink with the girls or spend hours luxuriating over mimosas and brunch – but over time those calories can add inches to your waistline. Next time your friends want to hang out take a hike instead or go for a brisk walk. You still get the time with friends but with the added benefit of exercise too. Ask a friend to join you in class at the gym that might have you feeling a bit intimidated. Having her there will boost your confidence and add to the fun. Friends can keep you accountable to your fitness goals as well as deepening a friendship. Who doesn’t want more of that?

Mix it Up

Fight boredom for both your body and your mind by changing up your fitness routine. About every ten days you should think about doing something new with your fitness routine, so your body doesn’t plateau. Take up that new martial arts class at the gym for a wildly different approach. Or take a break from Pilates and circuit train for a few days. If you do a lot of cardio then go zen and pick up a yoga DVD or class to physically feed your body something different.

Remember it isn’t what your dress size is or what the scale tells you that counts.  It is all about your overall health and feelings of fitness that is the most important.

Get Fit

1. The Cruise Control App can help you rock your workout! The app speeds up or slows down the speed of your music based on how fast you’re moving. You can use a target speed or heart rate to help keep pace and the music will match it.  The music can also match your pace if you feel like going that route too.
2. The Nike Training App is free, has a “just for women” version and it’s great!  There are many different workouts and styles and you can choose them based on your ability level and intensity.  Download it from iTunes.com and use your phone to complete the workouts, get tips and advice from fitness experts daily.
3. Fitocracy is what I call the great motivator. It can be used with other apps to track your progress, log in nutrition information and workouts.  Fitocracy gives you points and bonuses each time you work out enabling you to get to the next level or “quests” as the app calls them to help you get to your fitness goals faster.  It also allows you to compete with your friends and other users to challenge yourself further.

Eat Right

1. VegWeb is great for those of us who want to incorporate more vegetarian dishes in our diets, start Meatless Mondays or simply want to add more color into their diet.  It is the largest collection of vegetarian recipes online and is broken down into categories like ‘most popular’, by food type or course.  It has kid-friendly recipes, slow cookers and even non-food recipes that all really blend well together and create truly tasty dishes.
2. Harvest is perfect for anyone who wants to learn more about their food. It tells you what is in season, if what you are buying is ripe and the pesticide level information in each piece of produce whether an item is organic or not.
3. SparkRecipes has it all.  There are tips, cooking techniques and yes, recipes.  Over 190,000 items are on SparkRecipes which allows you to search by prep time (hooray for late work nights, rush dinners and frazzled parents!), types of cuisine and even meal course.  It provides all the important nutritional information and watch videos to learn new tricks.

Check out these other get-in-shape apps and share your favorite ones below!

Here are 7 ideas to get kids moving and the blood pumping!

1. Plan family walks for the daytime.

As long as it’s not below freezing, grab the winter coats (and maybe the dog) and get out for a brisk walk around the neighborhood. If kids don’t want to go, you can entice them with a promise of hot cocoa when they get back home. Don’t have a great neighborhood for walking? Head to the local school track, a nearby neighborhood or a walking path at a park. Not only is it great family bonding time, but it gets you exercising too! If it’s feasible, you can even bike or roller blade together. The key is to just get moving. If it’s too cold, just going to the local mall and walking is better than sitting on the couch.

2. Enroll in a class.

Check the local YMCA, library or town center for classes on weekends or school breaks. For the younger (under 5)  crowd, libraries often offer movement classes that allow kids to get their energy out in a fun environment. How about looking into the local gym or karate center to see if they offer pay-as-you-go classes? Check into gymnastic places for open gym time, where, for one flat fee, kids can spend an hour or 2 discovering the trampolines, bars, beam, ropes and mats for lots of tumbling fun. Karate centers or gyms sometimes offer dodgeball on weekends so call around and see what is out there. Yoga is also a fantastic choice for kids, since most children’s yoga is at a pace to keep them interested and the instructors make it fun. They’ll stretch their muscles, do strengthening poses and get some mild cardio in as well.

3. Try commercial break exercise.

Tell the kids that they can watch TV as long as the get up and run in place or do jumping jacks at every single commercial. I had to do this along with my kids to get them moving, but after a few minutes we were all out of breath from laughing and exercising. We even took turns at being the instructor and coming up with the next moves.

4. Invest in toys.

Buy some new toys that will get the kids outside, or perhaps in a large playroom or basement if you have one.  Pogo sticks, giant balls to bounce on, jump ropes and mini trampolines are fun for most ages and even more fun with friends!

5. Don’t put away all the outside games and toys.

You’re bound to have some mild days, so keep the balls inflated and the bikes handy. Of course, once a good snow comes, sledding, snowball fights, shoveling and snowman building can burn quite a few calories and create some rosy cheeks for all!

6. Use the video games.

Ok, if they MUST be in the den with the TV on, I’d definitely opt for the Wii, Playstation Move or Kinect and let the kids have sports battles amongst themselves. I totally love Wii bowling on a cold winter day and I’ve participated in hysterical Just Dance competitions with my kids.

7. Speaking of dancing, put on some LOUD music and dance.

When my kids were younger, there was nothing like a good Disney CD to get us all up and partying. Now that they are older, we put on the iPod and jam to some great tunes.

It’s all in good fun and it’s great for kids to stay active. Encouraging exercise is one of the most important thing you can do for your family’s health.

Find a Cold Weather Workout

Baby, it is cold outside and we like it.  Now is the perfect time to take an ice-skating or ice hockey class at your nearby ice rink.  You might find a passion you never knew existed.  It’s snowing so head outside with friends and family for a snow shoe excursion. Take in the beautiful landscapes with a cross-country ski jaunt.  Both are great ways to view the area you live in day or night.  Sledding can be a good source of exercise as you walk, run or race up the hills to sled back down. It gets your heart rate up and is fun too.  A whole hour can go by with these activities before you even realize it.

Indoor Fun

January is the most popular month to join a gym.  Fitness centers offer many options when it comes to exercise and exceptional deals abound that will help you get through the winter months.  Your local shopping mall is a free and warm way to get in a daily walk.  Many malls have walking groups and even fitness instructors that can lead you in a walk or jog around the place.  In the cold months it can be easy to forget all the ways to stay active.  Take up indoor climbing or pick up a new sport like basketball, squash, soccer or even volleyball.  Looking local can uncover a whole new world of workouts and circle of friends.

Stay Motivated

It is easy to use the cold weather as an excuse not to exercise.  Staying close to home when you work out can help keep you on track.  A gym that is close to your house or office will keep you from skipping out of your exercise time.  Train with a friend or partner to keep you in line and in touch with your fitness goals. Make plans to meet at the gym or outside for a run to make sure you hold yourself accountable.  Setbacks will occur but don’t let them create a pattern of not exercising.  Don’t give up, just start again.  Put your clothes out the night before and set the alarm.  In the morning get out and get to it.  Once you are active it will be easier to keep going.

Remember that working out in the winter can also help you avoid Seasonal Affective Disorder (SAD).  By getting out in the sun and fresh air and staying active whether it is at the gym, home or outside you are helping to boost your serotonin levels. This helps keep your brain and your body strong during the long winter months.

This year, fight the holiday backlash with these tips.

Keep It Moving

One of the best ways to keep weight off is to hit the weights.  Picking up a set of small hand weights or taking a Body Pump or Metabolic Effect style class will not only help your heart rate and muscle tone, but drop the pounds too.

Remember to stay active in between meals.  Now is the perfect time of year for a brisk post-meal walk with the family.  A morning walk on New Year’s Day is a good way to start the year.  Triathletes use the winter to take winter conditioning classes.  You can too by adding an indoor cycling or swim technique class to your weekly routine to keep you on track through the holidays.  Strength training and running mixed in also help.

Set a Goal

Setting a short-term fitness goal for either half-way through the holidays or for just after New Year will help you stay active, eat right and keep training.  Pick a race, find a way to bust through a workout plateau, start a new fitness class or join a new crew to work out with to keep you going despite the whirlwind of events.

Control What You Eat

Don’t go into chocolate lava cake meltdown.  You may think, “Just one more piece of pie.” There is no need to deprive yourself if you remember to take small portions and eat one thing you like instead of every dessert option or appetizer. Eat one, small rich dish and you’ll eat less than if you eat several, blander, foods.

Sharing with a friend or eating half of a serving is another good idea. And don’t skip meals to save up your calories.  Research indicates that individuals who skip meals have a 450 percent greater chance of being overweight or obese than those who don’t skip their meals.

Staying hydrated with plenty of water and eating lean, high-protein meals will help curb cravings.  Grab a handful of almonds to snack on or a cup of low fat yogurt or cottage cheese to keep hunger at bay. Avoid alcohol to not only cut calories but keep your thinking clear. You will be less likely to overeat if you aren’t drinking your calories.

Remember to live by the 80/20 rule as much as possible. Don’t deprive yourself or you risk going off the deep end.  Allow yourself to indulge 20 percent of the time and you reap 100 percent of the benefits both mentally and physically.

What to Wear

Before you head out on a winter run, be sure to wear the proper clothing.  Dress in layers to prevent being cold initially and getting overheated during the middle of the run.

• Wear lightweight wicking fiber clothing closest to your body. It will take away moisture and keep you warm throughout the workout.  Socks made from synthetic fibers like polypropylene can help with moisture too.
• Fleece is an excellent middle layer while Gore-Tex and nylon work well for the outer layer. Both will help protect against wind and precipitation.
• Always wear a hat. About 40% of your body’s heat loss is from your head. If you get too hot you can take it off and the same goes for your gloves.
• Don’t forget the SPF and shades this time of year either.  It is still important to protect your skin from harmful UV rays as well as your eyes from the suns glare as it reflects off snow and ice.

Weather

Check the weather before you head outdoors for a run. If there is rain or ice, opt to run indoors.  Wait for the bad weather to clear.  Black ice can be on your sidewalks and pavement, and cause undo injury if you are not careful.  Check the wind chill and temperature prior to your run. If the wind is strong or the temperature is below -20 degrees ,then keep your miles on the treadmill.  The months between December and March are a good time to work on your maintenance runs and not test your body or the elements with long distance runs.

Post Run Awareness

Running in the cold means you shouldn’t stay in your post-run wet and sweaty clothes.  While you shouldn’t do it any time of year due to the breeding of bacteria on your skin, in the winter it is important to remove the wet clothes to keep from getting chilled. Colder weather creates a risk for hypothermia.  If you remain outdoors after your run, remove the sweaty or wet clothes and change into something dry.  Find shelter to keep the cold at bay.  Just because the sun isn’t as strong and the heat not as intense you need to remember to stay hydrated once you are home.  Cold air has a drying effect that can increase dehydration as well.

Just like summer’s sun and heat the winter poses threats when running outdoors.  Stay safe, protected and hydrated each time.

Shelf safe milk provides an easy and convenient way for moms to make sure their children are getting the nutrients they need.

What is shelf safe milk? 

It’s grab ‘n go wholesome milk for your family, that requires no refrigeration until the package is opened. Shelf safe milk is great in lunch boxes, sport coolers, diaper bags and purses. Try freezing the single serving size cartons, so by mid-day they’re just the right temperature. Just one carton of shelf safe milk has 8 grams of protein and 9 essential nutrients – calcium, Vitamins A, D and B₁₂, potassium, phosphorus, magnesium, riboflavin, niacin and zinc – nearly half of the daily recommended vitamins.

So how does it work?

Shelf safe milk is Grade A fluid milk with no additives or preservatives that is pasteurized at an ultra high temperature (UHT) to eliminate bacteria. It’s then packaged it in a special carton that keeps out light, air and harmful contaminants. When opened, the milk should be refrigerated and consumed within 7-10 days. But unopened, shelf safe milk can stay good up to six months. This means you can stock up when the milk is on sale, and keep it stored in your pantry. You’ll never find yourself scrambling for a cereal topping again.

Is this new?

Actually, shelf safe milk has been around for a while, since the 1960s! It represents the majority of milk consumed in Europe. It is hugely popular in there for its convenience and in many other parts of the world that have less than ideal chilled distribution chains, or that are subject to power outages. We are a late adopter of this technology.

Where can I learn more?

Head over to Milk Unleashed for more information and the latest news on shelf safe milk. You can find out where to purchase the products and play fun online games with your family.  There’s a great page of tips for children who don’t like milk – including ideas of flavoring the milk with honey or yogurt. And make sure to follow them on Twitter @milkunleashed.

Have you tried shelf safe milk before? When is your family’s favorite time to enjoy it? Share your thoughts below for the chance to win a $100 gift card! (see official rules)