Tuesday, April 15, 2014

Get outside and exercise...safely!

Walking, jogging, running and bicycling are all great ways to burn calories, keep your heart healthy and a perfect way to get outside and enjoy the beautiful weather on your own or as a whole family. Just keep a few things in mind when taking to the streets.

When you’re biking:

  1. Ride with traffic, not against it. This makes you more visible to motorists on the street and especially in intersections.
  2. Follow traffic laws. Just because you’re not in a car, doesn't mean that you don’t need to follow traffic signals such as stop lights, signs, etc. Not doing so can put you at risk for an accident.
  3. Wear a helmet. A helmet is a MUST when bicycling. And not just for children…for adults as well. Over 700 people died in bicycle crashes in 2008, 70-80% of those deaths are cause by brain injury. Wearing a helmet protects your brain from 88% of injuries (from the Brain Injury Association of America). With those statistics, there is no reason not to take three seconds to strap on a helmet to your head or to your kids’ heads.
When walking/jogging/running:

  1. If you can’t walk on a sidewalk, you should always face traffic when exercising on foot in a street. Though it might seem counter-intuitive, you do this for several reasons. First, you can see motorists on your side of the street to avoid being hit by a absent minded driver. It’s also a good idea because motorists expect you to be on that side so you are more predictable.
  2. If it is dark, either in the morning or in the evening, you should wear light colored clothing or even reflective clothing so that you are more easily spotted by traffic (see photo of my obnoxiously colored, but very visible running shoes!) Remember, only ninjas need to dress in all black at night!
  3. Pay attention. You should also be following traffic signals such as stop lights and always, just like when you were a kid, look both ways before crossing the street.
Things that apply to all:

  1. Check the weather before you leave the house and dress appropriately. Layers are always a good idea when the weather is chilly so that you can take clothes off when you start to warm up.
  2. Carry a cell phone and I.D. on you in case of injury or an emergency.
  3. Be alert, not only of traffic but also of other people so as not to collide with others and also to protect yourself from assault.

Eat like it's spring/summer!

I've decided to boycott the cold and am eating like it's warm out with fresh fruits, veggies and herbs. This morning, I just snipped some fresh basil from my garden and cut up a ripe and fresh tomato to throw in my eggs...tastes like summer eggs! I also had fresh strawberries on my oatmeal today, and although I froze my rear off this morning during my run, it was fantastic to have bright and fresh tastes for breakfast without adding more than 30 calories! 

I also am making Blasted California Medley to go with grill chicken tonight for dinner. I'll just pretend I'm in 75 degree weather and in just a few short weeks, that's what it will be! 

Blasted Veggies

"Blasting" veggies is my favorite way to make veggies because it's so fast and simple. All you do is put broccoli, carrots, cauliflower, green beans or your other favorites (those just work really well) on a cookie sheet, spray with olive oil spray, sprinkle on your favorite seasoning and throw in the oven at 500 degrees and bake for 5-10 minutes. Viola!

You just blasted yourself some fresh veggies without adding extra calories!

Tuesday, April 1, 2014

Happy Tuesday! Here's a do-anywhere workout that you can do in 30 minutes flat. It's meant to be done Tabata style (20 seconds of work, followed by 10 seconds of rest). Go through the list for a total of 7 times and make sure to stretch afterwards.

Lunge (with right leg)
Jump Lunge
Lunge (with left leg)
Jump Squat
Jumping Jacks
Push Ups
Burpees (want extra? do it with a push ups)

Need a great playlist for motivation? Here you go!


Get Happy Playlist

Here you go...a 30ish minute playlist to make you happy (and to make you sweat, of course).

Happy (Pharrell Williams)
Hey Brother (Avicii)
Be Okay (Oh Honey)
Hello (Martin Solveig & Dragonette)
Best Day of my Life (American Authors)
The Way I Are (Timbaland)
Hey Ya (OutKast)
Beautiful Day (U2)