Happy Halloween!!!!

Peppers

 

Looking for a Healthy Halloween treat?! How about these adorable Jack-O-Lantern stuffed peppers!!!!

What you’ll need:

1-2 Orange Bell Peppers per person

Brown Rice or Quinoa

Black beans

Tomatoes

Red and Green Bell Peppers

Red Onion

Onion powder

Ground Cumin

Chili Powder

Garlic Salt

Cheddar cheese

Jalapeno Peppers* (if you like a little kick)

1) Pre-heat the broiler on your oven to high. Cut the tops off the orange bell peppers, clean out the seeds on the inside, and carve a Jack-o-Lantern face into the pepper.

2) Lightly coat the peppers and pepper tops with olive or canola oil. Place under the broiler for 1-2 minutes. Watch them closely – you want them to brown slightly and soften, without burning.

3) Turn the oven down to 400*.

4) Prepare rice or quinoa according the package directions.

5) Dice red and green bell peppers, onion, jalapeno, and tomatoes.

6) Saute rice or quinoa with the veggies, and add seasoning as desired.

7) Stuff the peppers with the sautéed mixture and top with cheese. Place filled peppers (with pepper tops on the side to warm) in the oven for 8-10 minutes, or until cheddar cheese is melted.

8) Remove from oven and carefully return pepper tops to stuffed peppers, and Serve! You can serve with a side of salsa and plain, low-fat Greek yogurt (a great replacement for sour cream!)

ENJOY!!

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The Fit Equation

The Fit Equation

Reaching your fitness goals isn’t just about how many push-ups, sit-ups, or burpees you are able to do. In fact, reaching your fitness and weight loss goals relies more on healthy lifestyle changes in regards to the food you are putting into your body than the exercises you are doing. Don’t get me wrong, the workout component is VITAL! But without the correct nutrition, you will be much more hard pressed to reach those fitness goals.

Fitness & Family

A picture of my with my family at a Buckeye game. O-H!!!

A picture of my with my parents at a Buckeye game. O-H!!!

Hey, all.

Sorry for the lapse in posting. I was away over the weekend spending some time with family, and then lost a relative. Loss is always a reminder of how short and precious life can be. Family is one of the strongest reminders in my life of why my fitness goals are so important. I want to be in fit and active so that I can run and play and enjoy time with my family. I want to be a role model for them of healthy living. I want to “Live long and die short” – a phrase my mom taught me which means I want my life to be long and healthy, as opposed to dying slowly from a disease process that infringes the ability to live life to its fullest.

So what is your motivation to get fit? What pushes you forward every day? What steps can you take today that will make a difference in how you are able to enjoy your tomorrow?

Speaking of steps…Here’s your workout for today!

Cardio

Take the stairs! Use one break to go all the way up and all the way back down. This will really get that heart pumping and the blood flowing!

Strength

For your strength training, I am borrowing a workout from one of my fitness favorites – Cassey Ho, author and fitness instructor on youtube and Blogilates.com. Many of you have already heard me talk about how much I ❤ love ❤ following her workouts, so I have attached a link to a great beginner’s abdominal workout. It’s a 10-minute video, so you could easily do it on one of your breaks, but might be easier to do at home where you have some space and can get on the ground to perform the exercises. Try it! Tell me what you think!

Over the Hump

So, we made it past hump day!  Time to get in a good workout before the weekend! Today’s workout will require a visit to the mini gym downstairs! (You can also substitute water bottles or canned food at home for the dumbbells!) 

Cardio

15 Jumping Jacks

5-7 minutes of walking (outside or on the treadmill)

15 Jumping Jacks

Strength

 Image

                   Womenshealthmag.com

Dumbbell Curls                 8 Reps x 3 Sets (Each Arm)

 Image

                     Womenshealthmag.com

Tricep Extensions             8 Reps x 3 Sets (Each Arm)

(Focus on locking your elbow into place and only moving your forearm)

 

 Image

                                             Blog.gnc.co.uk

Incline (Desk) Pushups  10 Reps x 3 Sets

(The lower you go, the harder these will be! Challenge yourself!)

Fit Tip

Here is an awesome list of baking substitutes that I use to make old favorites healthier!

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                                         www.picklee.com

Our First Workout(s)!

In my first post, I talked about how fitness is a journey. Well, that journey looks a little different for everyone. Maybe your goal is to lose weight. Maybe your goal is to get into that bikini by summer time. Maybe it’s to be more a little more active each day. Maybe it’s to improve your overall health and wellness so that you feel better about yourself. Whatever your goals, the journey has to start somewhere, why not make it today.

The Mayo Clinic recommends 30 minutes of physical activity every day, so every day, I will post two workouts – a cardio workout to get your blood pumping, and a strength workout to tone up those muscles! You will be able to complete each workout in 15 minutes or less (during your work breaks!), and they will vary in difficulty. If you love the cardio workout one day or prefer the strength training, feel free to double up on one and skip the other, or do 15 minutes of each for the perfect combination of light burn and tone.

In addition to your workouts, I will throw out a wellness tip to incorporate throughout your day. So, lets get ready to kickoff our fitness journey together!

Cardio Workout

Take advantage of the nice weather while we’ve got it –

go walk the path behind our building (to the end and back!)

during one of your breaks. 

Strength Training

 

Squats – 5 reps, 3 sets

Be sure to keep your knees behind your toes!

Kickstandfitness.com

Lunges – 5 on each leg, 3 sets (For an extra kick, do

these while walking forward down the hall!)

activefit.org

Calf Raises – One set of 25 (You can even do them at your desk!)

Daily Wellness Tip

(So, I had to start with this one since it is our name’s sake!) Drink an 8oz glass of water before every meal! Water helps your stomach to feel fuller quicker without adding calories or sugar to your meal. Additionally, sometimes, we think we are hungry when really our bodies are trying to tell us that we are dehydrated. Incorporating this little change into every meal helps cut down your daily calorie intake, keeps you hydrated through your workouts, and keeps your skin looking fresh and beautiful.