"I added two additional classes to my weight training and am running to the gym rather than driving when I have time." –D.A.

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NEAT Movement: Everyday Chores Can Count as Exercise!

The CDC recommends that we get at least of 2.5 hours of activity each week, which breaks down to approximately one 30-60 minute workout almost every day (1). There are a few loopholes often overlooked; it doesn’t have to be one block of thirty (or sixty) minutes, and “activity” doesn’t have to mean a planned exercise routine. Mundane chores that occasionally take precedence in our daily routine can contribute to each weekly minutes-of-activity total. They may not be our favorite ways to get moving, but with the tips below, they can be essential team players in the healthy lifestyle game!

Researchers not only found that “everyday activities” were effectively burning calories, but they also coined a term to group these together – Non-Exercise Activity Thermogenesis, aka NEAT movements (2). We need to look at our environment, and daily habits, with a new perspective. Moving more, sitting less and taking advantage of errands are all areas of opportunities to add minutes to the exercise-clock throughout the day!

The following NEAT activities top the list of heart-rate jumpers and calorie burners! Use these tips and tidbits to move more, every day:

Walk it off - Casual walking can burn anywhere from 100-150 calories per half hour (30 minutes); incorporating more steps into your day can add to total calories burned quickly. Pick up your pace and that number increases! Park far away; get off the bus and/or subway one stop early; walk to a coworker’s desk instead of emailing or calling.

While walking around, always take the stairs! When you need extra motivation to do climb the steps, think about this: taking the stairs burns more calories per minute than jogging!

Be a “neat-freak” – Most, if not all, cleaning chores requires hand, arm and/or leg movements.  Keeping the house tidy can really add up (3):

Vacuuming, Sweeping            ~165 cals/hr
Mopping/scrubbing floors       ~300 cals/hr
Dusting                                  ~160 cals/hr
Wiping windows                    ~200 cals/hr

Sit up, Stand up – If you have to sit, make note to straighten up and be proud of your posture. Tighten your core and try not to slouch. Otherwise, stand up! Standing burns 50% more calories per hour than sitting – stand while folding laundry, take work-breaks by standing and stretching your legs, and/or convert to a “standing-desk”. Take note of how often you sit, and start rethinking chores, workplace norms and daily tasks to get on your feet!

Do what you love – Think about what makes you happy, and do that more often. Prioritize activity and movement in a way that makes you excited to get through the day, and you’ll be more likely to stick to this NEAT activity-filled lifestyle.

If you enjoy riding a bike, use this (with a backpack) for small errands, commuting and/or a family activity. If you love to dance, turn on some tunes and bust out some moves in your living room, and/or while you clean! If you gravitate towards a sport, find friends and/or family who will “play” with you at least once per week.

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Change the way you think about “exercise” and those recommended minutes! It’s easy to let small things add up, and this naturally moving lifestyle is sustainable because it incorporates things we already do on a daily basis. To make these changes effective - ultimately increasing your health and fitness – only takes a small adjustment in perspective.

What other NEAT activities do you do on a daily basis? This list could be long, and we’d love to have your personal touch!

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Sources:
1.       Center for Disease Control & Prevention: Physical Activity for Everyone
2.       New York Times: Is Sitting Lethal?
3.       Hive Health Media: 10 Household Cleaning Chores That Get You Exercise

Summer Corn & Zucchini Saute

Summer may bring with it a variety of colorful fruits, but the seasonal vegetables round out the produce rainbow with bright yellows and greens. Zucchini and corn are the usual favorites and BBQ-menu staples, and we think they deserve the spotlight! While grilling or roasting either is a great way to bring out the natural flavors, this recipe combines the two to bring the nutritional powerhouses together in a healthy side-dish.

Zucchini & Corn Basil Sauté
Makes 6 servings

2 cups corn kernels (~4 medium ears)
2 medium-sized zucchini, halved lengthwise and cut into thin slices
2 tablespoons extra-virgin olive oil
1 teaspoon garlic, minced
½ cup scallions, chopped
½ cup red onion, chopped
½ cup fresh basil, chopped
Salt, pepper to taste

Heat oil over medium in a large skillet; cook scallions and red onion, stirring frequently, until softened (2-3 minutes). Add garlic, stirring frequently, and cook for 1 minute. Add in zucchini, corn, salt and pepper (to taste) and continue to stir and mix well. Saute for 4-6 minutes, until zucchini is soft. Mix in fresh basil. Transfer to a bowl and serve hot or chilled. 

Nutrition info
Calories: 90  Fat: 5 g (.7 g sat) Carbs: 11 g  Fiber:  2.5 g Sodium: 105 mg  Protein: 2 g

One serving of this dishes up almost 25% of your daily Vitamin A needs, and also provides Vitamin C and potassium. Corn is a “starchy” vegetable, naturally high in dietary fiber, and low in fat, cholesterol and sodium. Zucchini is mostly water, and therefore very low in calories but also a good source of fiber. It helps by contributing Vitamin A and potassium to this recipe’s nutrient profile. 

This could easily be made into a main dish by adding black or garbanzo beans, or serving alongside a grilled lean protein such as salmon or chicken breast.  

What’s your favorite way to enjoy fresh summer vegetables?

“I’ve started taking my dogs for a walk after dinner…” –T.S.

"I've started taking my dogs for a walk after dinner since it's still light out! Good exercise for everyone in my family!" –T.S.

To share you story here, email us at helpdesk@mygpns.com

Fitting in Fitness: 15 seconds to 5 minute Workouts!

The single most common barrier to consistent exercise is “finding time”. Each individual has a unique struggle in deciding where and when to fit in anything from a 10 minute walk to a 60 minute fitness class. Chores of daily life often take priority, and we either find a total lack of motivation to change the day-to-day routine or the lack of knowledge how to do so.
Well, there are a lot of ways to get creative with the time we’re allotted in one day! As the norm has shifted to include longer work days, hours spent on technology (smart phones, laptops, TV, etc.) and a yen for quick solutions to obstacles, fitness enthusiasts have come up with an answer for each of us!  

Check out the web sites & tips below for how to fit in anywhere from 15 seconds to 15 minutes (or more!) of exercise, everyday:

Make a plan - Literally schedule a workout in your planner, on your daily agenda or in your online calendar!

Line up new tunes – If music gets you excited, pumped up or simply “in the zone” for exercise, create new playlists for each workout to keep things interesting. Pick a favorite tune that’s anywhere from  

2-4 minutes long, put it on and do jumping jacks, lunge back-and-forth across the room, or just dance for the entire song.

Lay out the gear – Whether you’re in for a morning or evening workout, lay out all of the clothing and gear you’ll need ahead of time (at night before bed, or in the morning before leaving for work). Put a yoga mat and/or some free weights near your bed as a reminder to do some stretching, or simple weight-lifting sets or a brief home yoga session.

Fit in Family time, too – play an active game with the kids inside or outdoors, take them on a walk or bike ride around the block, or maybe practice their sport with them! Incorporating family members with activity not only sets a great example of prioritizing health, but it’s a great way to bond and spend time together.

10-minutes – That’s all you need to:

Go for a quick walk, jog or bike ride
Do 4-5 sets of 10 push-ups
Stretch & Do a yoga and/or pilates sequence
Do 10 push-ups, 20 sit-ups, 30 squats and 40 jumping-jacks

If you’re looking for a more structured approach to your quick at-home or at-work exercise breaks, these sites provide daily tips and ideas! 

Nano Workout
Started by a Swedish “Industrial Designer”, fed up with the lack of time in his schedule for a quality workout, this series works for anyone who struggles with the time management of exercise! His overall goal is to simply utilize his time more efficiently, but in doing so he has created exercises that you can do anytime, anywhere.

“Nano Workout is not a exercise program but more of a mindset. It’s a way to illustrate that there are other ways to get your daily portion of exercise than just by going to the gym." Joakim Christoffersson

Today’s Movement
Denver Gym owner and fitness ambassador, Chris Lindley, began this video series to get people moving every day. Every day, a new clip is uploaded to the site with a simple, short workout. They are designed for people of “any age and at any fitness level.” There is no equipment needed, as you do exercises that are easy to learn, but including just enough of a challenge to “build strength and tone your muscles”!

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The list of ways to “fit in fitness” is long, these are just a few ways to get in exercise, every day. If you have a tip, trick or website to share, feel free to chime in!

Everyone Can Run: Basics for Beginners!

Running is one of the simplest forms of physical activity. It’s a natural movement for the body, it requires minimal equipment and according to the latest statistics, chances are you could recruit a friend to join you for the workout! With participation in running races at an all-time high, there is a lot of information available for beginners and it can be difficult to decipher what’s most important to focus on.

Whether you’re a novice runner or a self-proclaimed expert aiming for a 5K (3.1 miles), 10-miler or full marathon (26.2 miles), these are the basics of running that you should always keep in mind: 

Yes, you need running shoes.

Put your “tennis”, “walking” and/or “hiking” shoes away, and head to the nearest Sporting goods store (preferably one that is running-specific)! Running shoes are designed to help the foot strike the ground correctly, absorb shock from the impact and fit your feet snugly (reducing the sliding that can cause blisters). If you visit a Running store, they will likely ask you to jog slowly (either around or outside of the store, and/or on a treadmill) to analyze how your foot hits the ground and make a more specific recommendation for what type of shoe would fit best.

Once you have shoes, additional gear is optional!

Sure, it’s helpful to have a stop-watch, or even a type of GPS watch that tracks your distance, time, speed, etc (of which a few different varieties are available), but it’s not a necessity. Add this to the list of reasons to love running; all you need is attire that you deem comfortable and suitable for the weather, and a pair of shoes. 

That said, if you’re a tech-lover, the options are out there! In addition to a GPS watch for tracking distance, you could run with a Heart-rate monitor to keep effort/intensity levels in check, or small music-playing device (smart-phone, iPod, etc), or even an app that does all of the above (e.g. MapMyRun, Nike+, etc). 

Start easy, increase with caution.

If running isn’t part of your routine at all, start slow and easy! In fact, start with walking. Once it feels comfortable to walk briskly for 30 minutes, incorporate 1-3 minute running intervals and build up a little bit each week. The most common cause of injury among runners is “too much, too soon” – increase with caution, and take it week by week. If you feel pain or severe discomfort, take it easy for one week (stepping back on time and distance), to help the muscles recover and rebuild. 

When 30 minutes of running feels normal, do that 2-3 days per week until you’re ready to focus on a more challenging routine.

 

If you can run outside, do.

The battle of treadmill vs. sidewalk or track is never-ending, as neither is determinedly “better” than the other. However, the general consensus seems to stand that running outside is more enjoyable and always available! You may not always be near a treadmill or have access to an indoor gym, but sidewalks – and in some cities, walking/running trails - are usually abundant. 

If it hurts, reassess and take a break.

There will be some initial discomfort as the body gets used to the challenge, especially if running is entirely new to your routine. If you feel out of breath and tire very quickly, take it slower (reduce your pace). If you feel sharp pain in a very specific area, something may be wrong; if this pain persists after the run, and results in an achy joint or muscle, take some time off and give yourself a short break to recover. Be aware of the difference between mild discomfort and severe, constant pain – if you’re feeling the latter, it is best to consult a medical professional. 

Enjoy running, and balance it with other activities!

The hope is that this form of physical activity will become enjoyable, as it has for hundreds of thousands of people who toe the Starting lines at road races each year. Keep your body strong by balancing running with other activities that target different muscle groups – swimming, bike-riding, hiking, yoga and/or pilates all help maintain strength and flexibility. 

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Whether you’re a seasoned runner or completely new to the sport, there is always something to learn and a friendly fellow runner who will be willing to share some knowledge! Feel free to add to this list of “Basics for beginners” by leaving a comment here.

Colorful Cookout Salad & Salsa Recipes!

Spring and summer produce take the crown of color – brightly colored berries and melons, deep salad greens and herbs, fresh red tomatoes, sunshine-yellow corn and orange peaches. Mixing and matching these colors brings a long list of nutrients to the table, pumping up your meals with antioxidants, vitamins and minerals!

The recipes below mix these seasonal fruits, vegetables and herbs to bring a flavor and nutrient-packed dish to your table. Both would be perfect to bring as a fresh new healthy option to an outdoor cookout and/or family get-together!

Strawberry, Peach & Spinach SaladMakes 4 servings

1 bag raw spinach leaves (~6 cups)
3 cups strawberries, sliced
2 Tbsp sesame seeds
1/3 cup sliced almonds
1 tbsp chopped walnuts
¼ c chopped mint

Mix all ingredients together and top lightly with balsamic vinaigrette (or dressing of choice).

Calories: 135 Total Fat: 8.2 g Saturated Fat: 0.8 g Protein: 5.5 g Carbohydrate: 14 g Fiber: 6 g

Fresh Corn & Tomato SalsaMakes 12 servings

2 tbsp olive oil
1 tbsp fresh lime juice
¼ c chopped cilantro
¼ tsp salt
¼ tsp freshly ground pepper
2 ½ c fresh corn kernels (~5 ears)
1 avocado, diced
2 medium tomatoes, chopped (OR 1 pint cherry tomatoes, quartered)
½ c diced red onion

Whisk oil, lime juice, cilantro, salt and pepper together in a bowl. Add corn, avocado, tomatoes and onion – toss to mix together well. Chill or serve at room temperature. Serve as a dip with tortilla or pita chips, or as a side with grilled proteins (e.g. fish, chicken, or shrimp).

Fresh Corn tips: to remove the silk easily, hold the ear in one hand and rub downward with a wet paper towel. To remove the kernels, stand the uncooked ear in a small bowl and use a sharp knife, cutting away from you. 

Recipe adapted from Family Fun

Calories: ~80 Total Fat: 5.0 g Saturated Fat: 0.7 g Protein: 1.5 g  Carbohydrate: 9.5 g Fiber: 2 g