Quick & Easy 5-Minute Workouts!

Between work, traffic and family time hectic schedules canmake it easy to put working out on the back burner.  We have all been guilty of brushing off a workout or saying we’ll “do it tomorrow”.  On those busy days you don’t have to commit yourself to a long, structured workout.  Instead, you could tryone of the quick and easy 5-minute workoutsoutlined below.  Have some extra time? Try doing two to three sets to feel the burn!

These exercises don’t require any equipment and can be done anywhere.  Just grab your watch and go! Do as many reps as possible during the allotted time.

Absolutely Abs
30 seconds- Plank on Elbows
30 seconds- Side Plank
1 minute- Bicycle Crunch
1 minute- Mountain Climbers
1 minute- Bent- Knee Hip Raise
1 minute- Russian Twists

Legs of Steel
1 minute-Squats
30 second- Wall Squat
1 minute-Lunges
1 minute- Calf Raises
30 second- Wall Squat
1 minute- Squat Jumps

Amazing Arms

1 minute- Arm circles
1 minute- Triangle push-up
1 minute- Standard push-up
1 minute- Crab Dips
1 minute- Downward dog push-up

Crazy Cardio
1 minute- Running in Place
1 minute- Jumping Jacks
1 minute- Burpees
1 minute- PlyoJacks
1 minute- Squat Jumps

Print out these four routines and take them on the road, to the office or even to the gym.  These exercises will benefit anyone who wants to fit a quick and easy workout in, and will help you build strength in all major muscle groups!

Simple Health: 10 Daily Habits for a Healthy Lifestyle

The health and fitness news sources are constantly abuzz with science breakthroughs, new recommendations, super foods, trendy diets and conflicting reports about what’s “healthy” and what’s not. It can be quite a challenge to keep it all straight! Headlines can make a lot of noise without always providing any substantial, helpful and clear information.

Here, we sift through the latest tips and trends to provide ten simple daily habits  for a healthy lifestyle!

1.      Indulge with intention – Dessert doesn’t always have to take a back-seat in the healthy eating routine! In fact, some treats such as dark chocolate have been shown to contain healthy antioxidants. There’s always room for indulgences, with good intention! Satisfy a sweet tooth instead of depriving it; enjoy a few bites of your favorite treat; save room for a post-meal sweet, allowing yourself the pleasure of dessert in moderation.   

2.      Let water be simple – One thing that should be a staple in every healthy diet, every day, is water. Pure, plain and untouched – just water. While store shelves are now stocked with every variation we can think of – fruit flavored, vitamin-enhanced, carbonated, etc. – it’s always safe to say that the healthiest choice is the simple one. Whether it’s filtered or from the tap, water is always available and always necessary to maintain hydration. 

3.      Embrace the fat – Gone are days where fat gets filed on the “bad” foods list, and “low-fat” foods are considered the better option. Now we know the benefits of this once vilified food group, and encourage including nuts, seeds, plant-based oils and fish in your daily meals and snacks!

4.      Ditch the “diet” drinks – Research has suggested that artificially sweetened zero-calorie beverages may potentially cause weight gain and may be harmful to oral health. Instead of quenching your thirst with added real or fake sugars, opt for water or tea.  

5.      Enjoy the food process, not processed foods – Pre-packaged and/or frozen meals tend to boast health claims and trendy diet words, yet they’re typically packed with sodium and provide little to no quality nutrients as a whole. In terms of cost, they’re often more expensive than making the same meal in your own kitchen!  Cooking, and enjoying the process of preparing and creating your own meals, is much more satisfying and often much healthier for you!

 

6.      Sleep well, snooze often - An adequate amount of sleep helps our body maintain all systems! When we’re lacking enough sleep throughout the day or week(s), it can lead to increased stress, weight gain, chronic fatigue/low energy levels, mood swings and trouble concentrating. Unfortunately, we don’t have a “sleep bank” – we can’t stock up on sleep hours, or make up the time on the weekends. Aim for 7-8 hours per night as part of your healthy routine.  

7.      Mix and match workouts - There isn’t one magic exercise that will keep us healthy and strong. Instead, mixing different types of workouts will help balance muscle strength, endurance and flexibility! Add in some elements of cardio (aerobic) exercise with strength-training and stretching to get the most out of your weekly fitness routine. 

8.      Clean your choppers – Oral health is an important aspect of the big picture! Keep in mind that the best time to brush is at least 30 minutes after a meal or snack. Flossing at least once per day is essential for clean teeth and healthy gums, as well. 

9.      Snack smart – Look closely at the ingredient lists on granola or ‘snack’ bars, and be weary of added sugars, and things that don’t generally register as “food”. Snacks should be an opportunity in the day to get in nutrients – upping your fruit and vegetable intake, getting healthy fats and protein with mixed nuts, or opting for a more whole-foods bar with short ingredient lists (ex. Larabar, KIND bars, etc.). 

 

10.  Relax and recharge - Start and end each day with something relaxing; minimize screen-time (television, computer, and/or cell phones) before bed and/or immediately after waking up. Give yourself time to wind down without excess stimulation and stress! 

Seasonal Spotlight: Eggplant Ratatouille Recipe

Though the name does little to describe the vibrant color, unique texture and nutrient profile of the vegetable itself, eggplants should be on your radar! These purple beauties are prized for their appearance and celebrated for their versatility. In fact, the jury is out as to whether this is actually a fruit (botanically so)! 

It is a member of the “nightshade family” – alongside tomatoes, sweet peppers and potatoes – and found at its peak from August through October (i.e. right now!). The classic French dish, ratatouille, pairs the eggplant with its relatives, adding in herbs and seasonings such as garlic, basil, thyme and/or bay leaf.  While traditionally a side dish, this could easily take on the main course when paired with a grain like quinoa, brown rice or pasta. 

Summer Ratatouille
Makes ~10 servings

2 tablespoons extra-virgin olive oil, divided
2 onions, coarsely chopped
2 red and/or yellow bell peppers, seeded and diced
3 cloves garlic, minced
1 medium eggplant, diced
2 large zucchini, diced
6 medium ripe tomatoes, chopped
1/4 cup finely chopped fresh basil
2 tablespoons finely chopped fresh thyme
Salt & freshly ground pepper, to taste

Preheat oven to 350°F.

Heat 1 tablespoon oil in a Dutch oven over medium heat. Add onions and bell peppers, stirring occasionally, until the vegetables begin to brown, 8 to 10 minutes. Add garlic, stirring until fragrant, about another minute. Transfer these vegetables to a large bowl.

Add 1 1/2 teaspoons oil to the pot. Add eggplant and cook, stirring frequently, until browned in places, 7 to 8 minutes. Transfer to the bowl with the vegetables.

Add the remaining 1 1/2 teaspoons oil to the pot. Add zucchini and cook, stirring frequently, until browned in places, about 5 minutes. Add tomatoes, basil, thyme and the reserved vegetables and bring to a simmer. Cover the pot and transfer to the oven.

Bake the ratatouille, stirring occasionally, for 35 to 45 minutes (until the vegetables are tender). Season with salt and pepper to taste. Serve hot or at room temperature, alone or with cooked quinoa, pasta, rice, or other grain of choice!

Recipe adapted from EatingWell.com. 

Nutrition info per Serving
Calories: ~90   Fat: 3 g (0 g sat) Carbs: 13 g  Fiber:  5 g Sodium: 30 mg  Protein: 3 g

Pool Workouts - Stay Cool While Feeling the Burn!

August is hot! It’s a great month to jump in the pool.  And luckily, in addition to cooling you off, the pool is a great place to get a workout in.  If you’ve been watching the Olympics you know that swimmers are in great shape (have you seen their abs?!).  Treading water alone can burn around 600 calories per hour (you’d get about the same calorie burn running a 10-min mile pace for the same time).  But, if the thought of swimming laps sounds boring, don’t fret - there are a lot of other ways to move in the pool and tone up.  Rather than just taking a dip in your swimsuit, dive in to a pool workout to stay fit and cool this summer!

The Benefits of Water Exercise: 

Stretch: Being in the water allows your muscles and joints to stretch out because it gives them an improved range of motion.  Athletes will often use active stretching techniques, like leg swings, to get more flexible. {Runner’s World provides stretches to try here. }

Resistance:  Moving in the water requires more energy – you’re pushing each leg through the water instead of the air, so it’s harder!  By adding more resistance, you’re upping the difficulty and calorie burn of your workout.

Easy on your joints: The pool provides a space to exercise that is low or no-impact and great for people with knee and other joint problems.  The water keeps you buoyant and you are essentially able to partially defy gravity and protect your joints. You’ll still get some impact if you are standing in the shallow end, instead of treading in the deep end, but regardless of where you are in the pool you’ll experience less impact than you would on land.  

Injury prevention: Because the pool doesn’t put a lot of impact on your joints you’re able to get a good workout without putting a lot of strain your body.  You’ll also strengthen muscles, like your core and hips, which reduces your risk of getting injured down the road. 

Fun:  Workouts should be fun, and when you’re “playing” in the pool all the splashing around will make you forget you’re burning calories!  Instead, you’ll remember how much fun it is to be in the water.

Be sure to consult your physician for approval before beginning a new exercise routine. 

Summer Sanity - check out our webinar!

Tips to manage a busy summer schedule, reduce stress and feel your best!

Check it out here!