Time. Don’t you wish you had more time? I sure do. Now that daylight saving is behind us and the daylight hours are becoming shorter and shorter, I especially wish that I had more time. Let’s be real for a moment. We all have time, even me, but do you manage your time in the most efficient manner? Not only that, but what priorities come first? How do we make the most out of the time that we set aside for self-care, learning to become more efficient is important.
Where am I going with this? One of the biggest barriers for not exercising is, you guessed it, time. Or at least people think they do not have time, when the reality is that they do. Perhaps exercise and healthful eating has not yet become a priority above other tasks or events in your day. If you schedule 15 minutes of exercise at two different times per day and experienced health benefits would you continue doing it? We all have an extra 15 minutes here or there to spare. I can almost guarantee it. How do you experience the most benefits in the least amount of time? Interval train. What the heck is that? Interval training (also known as high intensity interval training) involves alternating periods of hard physical work with periods of relatively easy work or rest. The variety of this form of training allows you to break away from a redundant and monotonous routine of steady-state exercise. Don’t get me wrong, that is good too, but we are talking about efficiency here. The great part of interval training is that it requires less time because you will be working at a higher intensity. Besides time, there are many benefits to this style of training. Fitness studies have demonstrated that interval training may improve VO2 Max and muscle function. Also, greater abdominal and total fat loss is associated with interval training compared to moderate intensity continuous exercise. Keep in mind that these benefits are based on intensity. Interval training challenges our bodies, takes less time, is fun and exciting and provides proven results. Isn’t this what we all want? In addition to the benefits I have already mentioned, interval training can be tailored to almost every person, anywhere, and anytime. There are endless possibilities for work-rest ratios to suit your needs. What you might not realize is that you interval train all the time, you might not notice because the activity is something you do all the time and is not intense enough to cause labored breathing. If you are just beginning a routine, don’t work yourself so hard that you become extremely sore and never want to move again. As with all fitness programs, start slow and gradually increase the intensity. Take time and get to know your body and what activities work for you. Think basic such as climbing a few flights of stairs or quickly jogging in place can do the trick. If you have a more consistent exerciser, try sprinting and walking instead of your normal steady paced run. If you want more information or need help figuring out a successful fitness plan, seek out an educated fitness professional about incorporating new or different types of activities and training into your daily regimen. We are here to help.
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Roasted Carrot & Steak Tacos
1 lb Carrots, cut into matchstick size 2 Tbsp Lemon Juice 1 Tbsp Olive Oil 1 Tsp Ground Cumin Salt & Pepper 1 lb Skirt Steak Corn Tortillas 1 Avocado Watercress, Cabbage, Sour Cream for Serving 1. Toss carrots, lemon juice, olive oil, cumin, and 1/4 tsp of salt & pepper on a large baking sheet. Roast until tender and browned, 20-25 minutes, tossing halfway. 2. Whiles carrots are roasting, heat a large skillet over medium-high heat. Season the steak with1/4 tsp salt & pepper. Cook about 3-4 minutes per side for medium-rare. Rest for 5 minutes on cutting board before slicing across the grain. 3. Top the warmed tortillas with carrots, steak, & avocado. Top with sour cream, watercress, or cabbage. Enjoy! Halloween is upon us and with this holiday comes the temptations of candy. Now, if you have children, of course there will be trick or treating and then a large pile of candy. This candy just sits there in its bowl or bag staring at you. “Eat Me!” You might allow yourself to have one piece of candy, but then you grab another and another and another. Do not fall into this trap. Here are some strategies for avoiding the excess sugar and treats this Halloween.
If you plan to hand out candy Halloween night, then sitting around the house with a bowl of your favorite candy in tow is a recipe for disaster. My suggestion is to buy candy that you do not like. I love chocolate, therefore I usually by nerds or a sweet candy because I don’t really care to eat it. If your workplace has turned into a daily candy jar, I suggest a few solutions to manage your desires. Eat one piece of candy. Yep eat it, but just one. Now don’t just eat it in a mindless passing of a co-worker’s desk. Stop and take a moment to savor it at your desk or after you eat lunch. Think about how good it tastes and also how it makes you feel afterwards. Taking a moment to acknowledge how it made you feel could give you the energy to resist more treats later. If that jar is still sitting there on a desk or in the break room, ask your co-workers to hide it or if you can place it somewhere else. Out of sight, out of mind. What is fantastic about this is that when you pass by or take a break you do not see the candy, which equals no temptation. If those do not work and the cravings are building perhaps you are hungry. Truly hungry for real food and the candy is just easy. Take a moment and manage your hunger. Eat real food first. Have healthier meals and snacks available with you all the time: work, home and on the go. That way when your hunger strikes you do not reach for the quick and easy candy. Apples, string cheeses, and nuts are fantastic options and travel well. Still having trouble? Try chewing gum. That little piece of gum could be just the thing to prevent you from snatching a treat randomly between meals. When I have a nice clean, minty fresh mouth I do not want to ruin it with a Reese’s peanut butter cup. Now your kids’ candy can be a difficult situation. Of course, the kiddos want to eat it all and in one sitting. Do they really need to eat all of it? Go through the candy with them and pick out the candy they do not want and get rid of it. Give it to another kid who did not get any or very little candy or toss it out. Throwing it away might seem extreme, but if that helps you and your family make healthier decisions then do it. Think of Halloween as an opening of the flood gates to the holiday season. Stores begin to fill with holiday decorations and ads accumulate in your email inbox with “big deals.” Don’t wait until Thanksgiving to begin thinking of your plan of attack. Creating or changing to a few more healthier eating habits is going to help in prevent you from overeating, indulging too often and leaving you feeling beaten down. Start now and make a plan for how you want to deal with hunger and cravings. As always, enjoy the food you eat; it is fuel for your body and mind. We are what we eat. Literally! I was chatting with my nephews on the phone this week and out of nowhere they asked me, “what do you do all day?” I immediately laughed and asked, “what do you mean?”
“Well, where do you go to work and what do you do at work.” I explained to them that I encourage and motivate people to live a healthier life through healthy eating and exercising. Their response, “so you exercise all day?” Well, I don’t actually exercise all day, however I do have an active job that requires me to lift heavy things and move my body around in various ways. This got me thinking about how much exercise is enough? How much exercise is too much? What types of exercise is best for your particular health fitness goal. These are all questions that clients, friends, and family members ask me. There is not always a simple answer, which is what we all really want to know. Long periods of sedentary behavior (such as sitting at a desk or watching TV), are considered a detriment to our health even if we are active outside of this time. American College of Sports Medicine’s basic recommendations are categorized by cardiorespiratory exercise, resistance exercise, flexibility exercise and neuromotor exercise and are as follows: Cardiorespiratory Exercise:
Resistance Exercise:
Flexibility Exercise:
Neuromotor Exercise:
After reading all this, you may be thinking that this is a lot of information and even a lot of exercise. If you are beginning an exercise routine or trying to incorporate more or a new style of training into your routine. Start small with 10 minutes 2-3 days per week of the activity and build from there every week. Try to keep a journal of your exercise and/or keep track using an app. That way you can track your progress and adjust your program based on what is working or not working. Last of all have fun! Get moving and encourage others to do the same. I love fall. It is a wonderful time of year to celebrate and embrace change in our lives and nature. Just as the trees begin to transform with orange, red, yellow leaves and the weather cools down a bit, we also start to prepare ourselves. Harvesting the rest of your garden, preparing wood for the winter, or pulling the sweaters out for easier access on cool mornings. Perhaps you have started changing your eating habits from berries and greens to squashes and pumpkins, or at least pumpkin flavored everything.
Eating seasonal fruits and vegetables is a wonderful way to add variety to your diet, enjoy the bounty of your garden, and save a little money on groceries because in-season produce is generally cheaper. If that is not reason enough for you to go buy and make some of these food items, then let’s discuss other reasons why they are good for you. Squash includes many varieties, including spaghetti squash, pumpkins, butternut squash, acorn squash and on and on. They include a huge amount of vitamin A, as well as significant amounts of vitamins C, E, B6, niacin, thiamin, pantothenic acid, and folate. In terms of minerals, squash contain magnesium, potassium, manganese, copper, phosphorous, calcium, and iron. Apples are a super convenient food. Just grab and go. Even though you can buy apples all year long, they are best from September to November. There are many varieties of apples and eating the entire apple provides a good source of vitamin-C and beta-carotene, B-complex vitamins such as riboflavin, thiamin, and pyridoxine, rich in antioxidant phyto-nutrients flavonoids and polyphenolics, and the fruit is rich in dietary fiber. Brussels sprouts are a member of the cabbage family and grow on a stalk about 1-2 inches in size. They contain excellent levels of vitamin C and vitamin K, with more moderate amounts of B vitamins, such as folic acid and vitamin B6. These little guys are not just for holiday meals. I personally love to saute them with bacon and garlic as a side dish. There are many more fruits and veggies that I could share with you but now let’s get cooking. I included recipes for each food item we discussed above. Remember to enjoy all foods in moderation. Happy cooking and baking. Pumpkin Spice Cookies: Preheat oven to 350° F. Coat baking sheets with cooking spray. Whisk 1 ⅓ cup all-purpose flour, 1 tsp baking powder, ½ tsp baking soda, ½ tsp salt, 1tsp cinnamon, ½ tsp ginger, ¼ tsp allspice and ¼ tsp nutmeg in a large bowl. Whisk 2 eggs, ¾ cup brown sugar (or ⅓ cup Stevia), ¾ cup pumpkin puree, ¼ cup oil and ¼ cup molasses in a second bowl until well combined. Stir the wet ingredients and 1 cup raisins into the dry ingredients until thoroughly combined. Drop the batter by level tablespoonfuls onto the baking sheets, spacing the cookies about 1-2 inches apart. Bake the cookies until firm to the touch and lightly golden on top, 10 to 12 minutes. Beet & Apple Salad: Toss 2 thinly sliced apples, 4 thinly sliced celery stalks (with leaves) and 1 minced shallot in a bowl with the juice of 1 lemon. Peel 1 beet, then slice into matchsticks and add to the bowl. Toss in 1 tsp sugar, 3 tbsp chopped walnuts, 3 tbsp olive oil, and salt and pepper. Let stand 10 minutes. Roasted Brussels sprouts and grapes: Heat oven to 375° F. On a large rimmed baking sheet, toss 1 ½ Brussels sprouts and 1 lb. grapes with the 3 tbsp oil, 2 sliced garlic cloves, ½ tbsp thyme, ½ teaspoon salt, and ¼ teaspoon pepper. Turn the Brussels sprouts cut-side down and roast until golden brown and tender, 20 to 25 minutes. As I sit here writing this column thinking of a topic to write and browsing through journals for health/fitness topics to bring to you eyes, I spot the word “deskercise.” Yep, exercising at your work desk. We are all aware that inactivity is unhealthy and sitting has become our enemy! Today more than ever we find ourselves sitting in a chair for work, at home on the couch watching a season marathon on neflix, at school watching your kids play sports, and the list goes on and on. You may think that you do not have time for a fitness routine, but let’s change that thought process.. Instead of I don’t have time, say where can I fit in 5-10 minutes of exercise throughout my day. Here are a few examples of where and how to fit it in.
If you have a desk job, sitting at a computer and staring at a screen all day you know that you go a little crazy if you sit there too long without a break. A typical break might include chatting with co-workers, getting something to eat even if you are not actually hungry, or walking to get water. Let’s take this time for you and your mind and body. Setting a timer at your desk is a helpful reminder to take a break and get up out of your chair and move. Here are a few activities and movements that can be completed in under 10 minutes.
Now that we have tackled your work breaks, let’s find a few ways to fit in quick, mini workouts at home or on the go. Think of how great it will be for your kids to see you doing something physical and they may want to join you too.
Tis the season for squashes and pumpkins galore. This time of year I like to incorporate more squashes into my diet. Butternut squash and pumpkins are my favorite, therefore I wanted to share some of my favorite recipes that I use this time of year. I love to find new recipes online and lately these have been my favorites. Get cooking and savor good, comfy food! Spicy Butternut Squash SoupINGREDIENTS
PREPARATION Preheat oven to 350°F. Cut squash in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with a knife, 45 minutes to 1 hour. Scoop out flesh when cool enough to handle. Heat oil in a large saucepan over medium heat. Add celery, onion and carrot and stir to coat. Cover, reduce heat to medium-low and cook, stirring frequently, until soft, 8 to 10 minutes. Stir in the squash flesh, cumin, chipotle to taste and cloves. Add broth and simmer, covered, until the vegetables are very tender, 20 to 25 minutes. Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with salt and pepper. Garnish with a drizzle of yogurt and sprinkle of chives (or parsley). Crustless Pumpkin PieINGREDIENTS
PREPARATION Preheat the oven to 350°F. Cut pie pumpkin in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with a knife, 45 minutes to 1 hour. Scoop out flesh when cool enough to handle. Coat a 9”-round pie plate with nonstick cooking spray. In a large bowl, stir together the pumpkin, milk, yogurt, Splenda, and Truvia. Mix in the remaining ingredients. Pour the mixture into the prepared pie plate, and bake at 350°F for 40-50 minutes, or until the center barely jiggles when gently shaken. Cool to room temperature on a wire rack, and chill at least 2 hours before serving. Spaghetti Squash Lasagna w/ BroccoliniINGREDIENTS
PREPARATION Position racks in upper and lower thirds of oven; preheat to 450°F. Place squash cut-side down in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered, on High until the flesh is tender, about 10 minutes. Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake in a 400°F oven until the squash is tender, 40 to 50 minutes. Meanwhile, heat oil in a large skillet over medium heat. Add broccolini, garlic and red pepper (if using); cook, stirring frequently, for 2 minutes. Add water and cook, stirring, until the broccolini is tender, 3 to 5 minutes more. Transfer to a large bowl. Use a fork to scrape the squash from the shells into the bowl. Place the shells in a broiler-safe baking pan or on a baking sheet. Stir 3/4 cup mozzarella, 2 tablespoons Parmesan, Italian seasoning, salt and pepper into the squash mixture. Divide it between the shells; top with the remaining 1/4 cup mozzarella and 2 tablespoons Parmesan. Bake on the lower rack for 10 minutes. Move to the upper rack, turn the broiler to high and broil, watching carefully, until the cheese starts to brown, about 2 minutes. Habits. We all have our own habits and have learned these habits during our lives. Something new may have been introduced to us and that new thing or behavior satisfied a craving, which made you feel good. When we continue to repeat this new learned behavior over and over it becomes a habit. By now, I am guessing that you have thought of a habit or two that you would like to change.
The real question is, “How do I change a negative habit to a healthier habit.” Being a personal trainer for over 8 years, I immediately think of many people who try every year to make a bunch of new habits all at once, also known as a New Year Resolution. There is a reason why people struggle with following through with a New Year resolution. Trying to change multiple areas of your life all at once is a lot of work, which is why you may succeed for a while but eventually it comes to a crashing halt. Then how? How does change happen? First things first, what habit would you like to change? Write out on paper a specific goal, then write a list of negative behaviors, and finally pick one of them that you would like to focus on changing. Let’s say that my negative habit is eating a sweet dessert after lunch and dinner. The overall goal may be to lose weight, but for now we will focus on the dessert. Now let’s try some new behaviors. You sit down to eat your lunch and afterwards you feel the urge for something sweet. Instead of your normal dessert, try putting a mint in your mouth and immediately get up and move away from where you were eating or go for a quick walk around the block. How did you feel after the new behavior? Did you still crave something sweet? If you felt satisfied with the new behavior continue to repeat this pattern every time you eat or as often as possible. If the newly implemented behavior still leaves you craving for sweet desserts, then try something else. Changing a habit is a learning experience. It takes time for your mind and body to adjust. Sometimes the process is quick and easy while other habits can be more challenging and take a longer commitment. Don’t give up after your first attempt. Find friends, co-workers, or family members that are also looking to make a change and provide each other with encouragement Now that the training studio is up and running I have taken a little more time for myself. Very Important! As I was getting ready for the second half of my work day yesterday, I took a moment to look in the mirror and really look/think about how my body, face, & hair has changed. Of course, at first glance I find the things that I dislike the most and begin to scrutinize the changes that have happened over the years of my adult life. They are not necessarily huge changes, pretty minor things really. I started to think about how these changes have happened. Looking beyond just aging. My brown spots that are beginning to show remind me of some great times outside by water with family and friends. Whether I was tubing on a lake, hanging by the pool with friends, or paddle boarding on a quiet lake in the mountains. I will gladly accept these spots because I have so many wonderful memories to go along with them. The risk of sun exposure is not going to keep me from living! My skin reminds me daily if I am taking care of myself. How well I am eating, how much I am exercising, and if I am staying hydrated. It all shows on my skin. Paying attention to these minor variations everyday guides me on a healthier path. I want to put my best face forward and if I am not taking care of myself, my skin is the first to tell me. Thank you body for reminding me daily!
My gray hairs. Their are more and more of them everyday. As a woman, I feel as though I should loath them, but I do not. They are wonderful part of becoming a wiser, stronger woman, not an old, weak lady. I love seeing younger women who have salt & pepper hair. To me they appear super confident and comfortable with their bodies and aging. This is my perception and someone else may see them differently. However, it does not matter what I think or anybody else because after all IT IS JUST HAIR!! My hair color, brown spots, and aging skin does not define my physical and mental ability. I choose to be a strong, confident, wise, healthy, gray-speckled haired lady!! I choose to not give in to the pressure of a society that encourages everyone to look 21 forever. I want to enjoy my life and a sun damage is not going to scare me. You can choose your own path. To scrutinize every line, scar, wrinkle, spot, blemish, gray hair, saggy skin OR embrace your marks and the experiences that have come along with them. What do you choose? To Scrutinize or Embrace? My life has been a whirlwind the past few weeks, which has made the time fly by. I can not believe that it is September already. Seeing the now older faces of my nephews and nieces headed to their first day of school on Facebook makes me feel like time has really gone by. Alas Fall is upon us and I am pretty darn excited for it! I already feel like the weather is changing. Seasonal changes are great opportunities to focus on old and/or new goals. They do not have to be anything extreme. Think small. It will be easier to stick to and once achieved expand the goal a little bit more.
As I move into the fall season, I have been a little obsessive about a few things, which can be good and bad at the same time. I have discovered this quick, easy to make Chia Seed Pudding recipe in a cook book that was gifted to me a few years ago and I eat it at least twice a day. Now I have always incorporated chia seeds into smoothies and yogurt, but have never been able to find a recipe that is focused around them that I actually enjoyed. These teeny little seeds pack a powerful nutritional punch with Omega-3 Fatty Acids, Fiber Rich, Low Carb, Excellent Protein source, and Vitamins & Minerals. A small spoonful can go a long way. Super easy and quick to make. Maybe 10 minutes of actual work and then let it sit. Here is the recipe: 1 Cup unsweetened Almond Milk 1 Cup Plain Greek Yogurt 1 Teaspoon Vanilla Extract 1/4 Cup Chia Seeds Optional: fresh Berries, Nuts, Honey, Maple Syrup as a topping Whisk Milk, Yogurt, & Vanilla in a medium bowl until blended. Whisk in the Chia Seeds. Let stand for 30 minutes occasionally whisking. Cover & Refrigerate overnight. That's It! Enjoy in the morning topped with berries and a few nuts or for a snack/small meal during the day. Warning: You might become obsessed like I have! |
This is me, Liz. I am an, instructor, personal trainer, exercise physiologist, dog-mom, loving wife, little sister, coolest-aunt ever, and now blogger living in Libby, Montana.
Welcome to my blog! This blog follows my life and my interests in fitness, adventure, food, and healthy living. The Girls, Katy & Madi, and I. We have spent a lot of time together the past few years. I appreciate them for their quirks and how they love me unconditionally. They help me appreciate the small, simple things in life. Archives
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DiclaimerThis is a personal blog created and maintained by Liz Whalen. My blog posts document my life and sometimes highlight the food I eat and workouts I perform. I do not have professional medical training, nor am I a registered dietician. I am an ACE Certified Personal Trainer and ACSM Certified Exercise Physiologist, while the content you see on my blog aims to bring you along on my health & wellness journey. The published information may not be right for you and should not be viewed as guidelines in any way. Seek counsel from a medical doctor when looking to incorporate or change your physical activity and/or dietary habits.
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