Physical Education & Fit Living

Ever heard the quote “You make time for what is important to you?”  If you are serious about getting healthy, you can always find the time.  Think of it this way…one hour of exercise is only 4% of your day.  If you really considered the way you spend your time you can probably find some things to cut back on, such as television and social media, that don’t really benefit your body.

Try breaking up your exercise into smaller segments, such as 15 minutes before your morning shower and 15 minutes after work.  Too busy to get to the gym?  There is an app for that!  Try the free app “Sworkit.”  It can get you moving in five minutes or less with zero equipment required.  You choose cardio, strength, yoga, flexibility, and more.  Now there is no excuse, because you can do this anywhere you can take your smart phone or tablet. 

Another thought to consider…every time you exercise you are extending your life, so it really is not any time lost!

Are you feeling ready for a new year and a new goal? Research shows that having a “landmark” event is helpful in achieving success. Sit down and brainstorm the dates on your calendar this year. Do you have an upcoming vacation, wedding, or a race? It can be anything that is important to you. If not, create one! Choose something that you want to feel your best for, and plan from there.

Make short term goals with specific and measurable milestones leading up to your bigger long-term goal. By making an action-oriented plan you can hold yourself to the expectations you have set. Then make it known by posting reminders around your home or workplace and telling family and friends about your new wellness path.

Need a change of scenery? You don’t have to be inside a gym to get your sweat on. Try some of these exercises outside for a fresh new workout in the fresh air:

• Power Pull Ups: find a sturdy horizontal tree branch that you can reach while standing. Jump into a pull up, then lower yourself down slowly. Repeat for 60 seconds.
• Incline Push Ups: put your hands on a bench or a curb to crank out some push-ups, then mix it up by putting your feet on the elevated surface and your hands on the ground.
• Lunge/Squat/Jump combination: Step forward into a deep lunge, then step your back foot in hip width apart from your other foot and squat. Follow the squat with a jump tuck. Repeat with the other leg.
• Plank walk: work your core muscles by getting into a straight-arm plank position and walking across a grassy area or tennis court. Take small steps with your feet and your hands.
• Finish your workout with a good deep stretch.

It’s hot out there, but you don’t have to give up your running routine just because it’s summertime. Here are a few tips to keep you running through the summer:

• Avoid the hottest temperatures by getting up earlier, or wait until evening.
• Carry water with you, or plan a route that has water fountains along the way.
• Use sunblock and Chapstick to protect your skin.
• Wear lightweight and light colored clothing.
• Wear a visor to keep the sun out of your eyes without trapping heat. It will protect the skin on your face as well.
• Plan your route with shade in mind.
• Slow down. Allow yourself a minimum 30 seconds more per mile.

By putting safety first and following these tips, you can run through the summer and feel great when fall arrives.

Want a sure way to get your recommended servings of vegetables?  Start your own garden.  Container and raised bed gardens are increasingly popular, even among city dwellers.  Community gardens are also on the rise.  Research indicates that community gardeners have lower body fat and a lower chance of obesity than their non-gardening counterparts.  

Start with resilient vegetables, like zucchini and tomatoes.  Plant what you will eat, and eat what you plant.  Ask around, most gardeners are happy to share tips and advice. You’ll be surprised at the great taste of a home grown vegetable.  You can also grow herbs to flavor your vegetable dishes.  

Recently Nik Wallenda made history by walking across the Grand Canyon on a tight rope. While most of us will never attempt such a feat, it’s always a good idea to work on our balance.

Balance training is not only good for coordination, it also works the muscles in the core and helps us avoid injury especially as we age.

Try some of these simple balance progression exercises for practice:

• Stand on one foot and circle your arms backwards
• Next, circle one arm at a time
• Progress to more difficulty by turning your head and watching your finger tips for the entire circle
• Try it again with your eyes closed

Balance is an important part of your fitness routine. You can also work on your balance using a stability ball, a wobble board, or a Bosu balance trainer. 

Enjoy a good giggle?  Laughing is not only good for your mood, it is also great for your health.  Laughing and smiling can add years to your life as well as burn calories.  Researchers at Vanderbilt University found that adults burn an average of 1.3 calories per minute while having a nice chuckle.  Laughing also works the muscles in the stomach, back, and shoulders.  So go ahead, crack some jokes with your friends and get your giggle on!

Want to make your homemade dishes even healthier without sacrificing taste?  Try some of these simple substitutions in your cooking. 

Instead of:                               Use:
                                               
Canned veggies                     Fresh or frozen veggies
Sour cream                             Non-fat plain Greek yogurt
Hamburger                              Lean ground turkey
Salt                                          Herbs and spices
Processed lunch meats        Sliced chicken breast
Sugar                                      Honey or agave nectar

Shortening                              Coconut oil

Strawberry Spinach Salad

4 cups fresh spinach 
2 cups strawberries, sliced
2 4oz chicken breasts, cooked and sliced
½ cup reduced fat feta cheese
Combine ingredients and toss together

Dressing:
½ cup strawberries
¼ cup vinegar
2 packets stevia
Combine in blender and drizzle over salad

Makes four servings with only 138 calories each.  Enjoy!  

Being accountable to yourself doesn’t always pan out.  For a better chance of meeting your goals, get a group of friends or co-workers together for a fitness challenge.  You’ll have more support and more fun.  It doesn’t have to be a weight-loss challenge.  Try a different goal each week for several weeks.  You can even have a prize for the winner.  Here are a few ideas to include in your contest:

• Don’t eat out for an entire week.
• Drink 64 ounces of water every day.
• Do 50 squats each day.
• No sweets for a week.
• 45 minutes of cardio five days.
• Eat five servings of vegetables per day.

Brainstorm with your group and add more creative challenges based on your unique needs and goals.  Let the challenge begin!