As everyone knows, running is one of the best cardiovascular exercises. It gets the whole body moving and burns 9-12 calories a minute depending on intensity level. Here is an awesome article explaining how the body adapts to long distance running and why intervals work so well.
Run Less, Lose More
I have always condoned everyone to "switch it up" ; meaning do different cardio exercises daily.
My weekly schedule right now is :
Monday - Run and Yoga
Tuesday - Cycle and Lift
Wednesday - Sprint a Mile before Cycle and Yoga
Thursday - Elliptical/Climber and lift
Friday - Run and Yoga
Saturday - Off ; just walk
Sunday - walk, lift, yoga
This is just a typical week for me, but I take any chance to get outside and walk or bike!
I love to get my workout in the morning and then anything else is just BONUS!
REMEMBER: The days you are working out alot you need to replenish with Healthy Carbs/Protein/Fats
Listen to your body! If its hungry then feed it! Healthfully......
Golden Rules:
1. Get in 3 colors a day (Green, Red, Orange, Blue)
2. Calcium (Greek yogurt, Skim/Almond Milk, or Calcium Chews)
3. Lean Protein (Eggs, Fish, Chicken, Turkey, Beans)
4. Prepare! Being healthy isnt easy, especially on the go! Pack on the go bags or healthy snacks
( Almonds, Bars; Larabar, Clif, Kind, String Cheese, Greek Yogurt, Vegetables and Hummus)
5. Have Fun...Get outside and play (Vitamin D)
Nelly
Kale and Sweet Potato Frittata
Serves 4 (or 2 really hungry people)
Ingredients:
1 yellow, chopped
10 oz. kale, trimmed, blanched 3 minutes in boiling water, drained, squeezed and coarsely chopped
1 large sweet potato, chopped and boiled
3/4 c. chopped portobello mushrooms
2 garlic cloves, chopped
2 whole eggs
4 egg whites
1/2 tsp. paprika
1/2 tsp. salt
Directions
Heat oven to 400°.
In a medium cast-iron skillet coated with cooking spray, cook yellow onion over medium heat, stirring, 5 minutes. Add kale, garlic and mushroom; stir 5 minutes. Add sweet potatoes.
Whisk eggs, egg whites, 2 tbsp. water and paprika in a bowl; stir into kale-potato mixture. Cook over medium-low heat 1 minute.
Transfer skillet to oven; bake until eggs are set and center is slightly runny, 8 – 10 minutes. Broil until top is golden, 1 minute.
The most important changes everyone needs to make in their everyday HABITS!
1. SLEEP
Habits for Quality Sleep
* The newest improvement that I have made is......Eye Mask.....
This has changed my sleep....when I hit the
pillow I am out, and literally I don't wake up.....Life Changer!
2. MOVE
Find out what you LOVE and make working out fun. You don't have to be going to a gym to be physically active.
* Play sports * Run/Walk/Bike/Rollerblade(my favorite) * Dance * Clean * Yoga
This list goes on.....Fun ways to be active
3. NUTRITION
Natural Whole Foods! The biggest problem in our society today is we want QUICK food. The mentality is that if a food is healthy it does NOT taste good. WRONG. We need to emphasize how to flavor the foods with herbs and seasonings and to use olive oil. The processes of baking, broil, stirfry, steam, roast. One of my favorite places to find recipes is from Clean Eating.
Alot more to come on this topic!
4. HYDRATION
Carry water with you everywhere. If you dont like plain water add fruit (lemon, lime, berries)
Get half your body weight in ounces.
5. REST/RELAXATION
The day after a hard workout you need to stretch/yoga. This will help lengthen and elongate the muscles. This should be the good part.
Nelly
