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Sometimes hunger pains between meals mean a trip to the vending machine where, let's face it, the choices aren't nutrient rich. Getting in the habit of having a few healthy items on hand, stashed in your desk, or wherever, takes the thinking out of it, and can be so much healthier for you. Here are a few options that I like: HEALTHY SNACK IDEAS Hummus with Sliced Veggies This Middle Eastern chickpea spread is packed with protein, fiber and heart-healthy unsaturated fats. Veggies like carrots, bell peppers and broccoli make great dippers and add good nutrients, including beta-carotene, vitamin ......
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I want to eat healthier, but my husband isn't on board with "health food." I want to start exercising more, but my family commitments don't leave any time for myself. I try to eat healthier at work, but my co-workers like to joke about how the lunches I pack are "too healthy." I hear comments like these all the time. It is hard enough to initiate change on your own, let alone have little support for your efforts at home, work, and elsewhere. Here's the important thing to remember, however. YOU are in charge of YOU. YOU are deciding to make healthier changes for YOUR benefit. Whether your husba......
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This workout is great for traveling, or anytime you need a total body resistance workout and are short on space and equipment. Warm up: jumping jacks for 2-3 mins Equipment: Resistance Tubing (Bungee!) Set 1: 12 Squats (place tubes under middle of feet and hoist handles up to chest level; squat down, engage glutes, and extend hips back up to starting position) Push-ups from feet: 6 Push-ups from knees: 10 15 Reverse lunges (place tube under front foot and hoist handles up to chest level; step back w/ other foot into reverse lunge; load the quadriceps, the come straight back up while still in ......
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If only planning the perfect meals to meet your specific needs and goals, day after day, were easy. Ahhh, to not have to think about what to eat and when. That would be SO awesome! I have GREAT news. I can create a meal plan for you and/or your family. Meal plans can be designed on an as needed basis, in tandem with your training plan, or as a stand alone service. This is a great option if you have a handle on the exercise part of the healthy lifestyle equation, but struggle with food choices. The plan includes: 4 weekly, professional meal plans per month that include breakfast, lunch, and din......
Apr

10

greenappleSometimes hunger pains between meals mean a trip to the vending machine where, let’s face it, the choices aren’t nutrient rich. Getting in the habit of having a few healthy items on hand, stashed in your desk, or wherever, takes the thinking out of it, and can be so much healthier for you.

Here are a few options that I like:

HEALTHY SNACK IDEAS

Hummus with Sliced Veggies
This Middle Eastern chickpea spread is packed with protein, fiber and heart-healthy unsaturated fats. Veggies like carrots, bell peppers and broccoli make great dippers and add good nutrients, including beta-carotene, vitamin C and, of course, more belly-filling fiber. Two tablespoons of plain hummus has 50 calories and 3 grams of fat, so you’re probably better off measuring out two to three tablespoons instead of sitting down with the entire container.

Portion: 3 tablespoons of plain hummus plus 1 cup of sliced veggies
Total calories: 120 calories, 7 grams protein

Trail Mix
Almonds, cashews, walnuts, peanuts or pecans are full of healthy fat, fiber and protein. A delicious homemade trail mix is simple: Portion out a handful of nuts and mix in two tablespoons of dried fruit like raisins, cranberries or apricots. To minimize calories, choose nuts that are dry roasted or raw. For a change of pace, throw in whole-wheat pretzels or some of your favorite cereal (I’ve been on a Puffins kick lately). Packing your trail mix in plastic bags or containers makes it easy to grab and go. If you find yourself plowing through your snack mix, try using shelled nuts that will take longer to eat.

Portion: 15 nuts plus 2 tablespoons of dried fruit
Total calories: 170 calories, 7 grams protein

Gorp

  • 1/2 ounce whole shelled (unpeeled) almonds
  • 1/4 ounce unsalted dry-roasted peanuts
  • 1/4 ounce dried cranberries
  • 1 tablespoon chopped pitted dates
  • 1 1/2 teaspoon chocolate chips or organic cocoa nibs

Combine almonds, peanuts, cranberries, dates and chocolate chips in a small bowl.

Nutrition Per serving: 102 calories; 6 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 11 g carbohydrates; 1 g added sugars; 3 g protein; 2 g fiber; 29 mg sodium; 69 mg potassium.Nutrition Bonus: Potassium, magnesium, fiber, vitamins E and C.1 Carbohydrate Serving   Exchanges: 1 fruit, 1 fat

Mar

26

Screen shot 2014-03-26 at 12.32.09 PMI want to eat healthier, but my husband isn’t on board with “health food.”

I want to start exercising more, but my family commitments don’t leave any time for myself.

I try to eat healthier at work, but my co-workers like to joke about how the lunches I pack are “too healthy.”

I hear comments like these all the time. It is hard enough to initiate change on your own, let alone have little support for your efforts at home, work, and elsewhere.

Here’s the important thing to remember, however. YOU are in charge of YOU. YOU are deciding to make healthier changes for YOUR benefit. Whether your husband, kids, co-workers, or Aunt Sally are on board with this is their problem, not yours.Instead of trying to change their beliefs and attitudes about a healthier lifestyle, recruit support from friends and family who are in your change lane. Trying to convince your non-supporters that healthier food and more exercise are important is futile. All you need to remember, and remind them if you must, is that healthier food and more exercise is important to YOU. And, when you set the healthier example, stick to your guns, and don’t back down in the face of naysayer. When you stand up for yourself, you are, in effect, demonstrating strength, commitment, self-confidence, and leadership. Screen shot 2014-03-26 at 12.33.15 PM

That’s right – you’re a leader! As a leader, you need to surround yourself with positive influences – people who will hold you up, rather than pull you down.

And the next time your co-workers make fun of your “too healthy” lunch, tell them the joke is on them :) .

Mar

26

Screen shot 2014-03-26 at 9.08.02 AM

Mar

04

ManWomanTubesOutsideThis workout is great for traveling, or anytime you need a total body resistance workout and are short on space and equipment.

Warm up: jumping jacks for 2-3 mins

Equipment: Resistance Tubing (Bungee!)

Set 1:

  • 12 Squats (place tubes under middle of feet and hoist handles up to chest level; squat down, engage glutes, and extend hips back up to starting position)
  • Push-ups from feet: 6
  • Push-ups from knees: 10
  • 15 Reverse lunges (place tube under front foot and hoist handles up to chest level; step back w/ other foot into reverse lunge; load the quadriceps, the come straight back up while still in split stance before bringing back foot to starting position – this keeps quad loaded while using the tube for this exercise)

Repeat 2-3 times

Set 2:

  • 12 standing overhead presses w/ tubing
  • Plank: hold 60 seconds
  • 15 bicep curls w/ tubing
  • 12 lateral twists (Hook end of tube in door jam and using straight arms, rotate across the hip, keeping hips forward as much as possible), after 12 reps, switch sides

Repeat 2-3 times

Set 3:

  • 12 tricep extensions w/ tubing
  • 12 tricep dips using a chair or the edge of the bed
  • 15 single leg squats – no tube
  • 10 single leg squats w/ tube (put tube under foot on floor and hoist handles up to chest, lower hips into squat, then extend back up)

Stretch!

Jan

17

I’m going to name this one “The Shari,” after the client who test drove this workout today. I’ve modified it (hers was much harder), but it can be adjusted as needed to match your own fitness level. I recommend doing 2 sets of each set of 3 exercises to start with, working up to 4 sets.TotalBodyWorkout

If you would like specific recommendations for tailoring this workout to meet your individual needs, feel free to comment below or shoot me an E-Mail: draymond@blueskygym.com

*Note: Blue Sky Gym and the author disclaim any liability for any injury, physical or emotional, suffered during or as a result of exercise or activities recommended. As always, you should use common sense and consult your health professional before beginning any exercise routine or program. As with any fitness program, please see your health care provider before beginning a new regimen or aren’t sure if you should participate in a fitness program.

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