Fit Your Life

With the cold weather here and the Christmas season quickly approaching, delicious hot drinks are always tempting. These warm-your-heart treats can be full of fat and calories, so here are some healthier options if you just cannot resist :) Healthy Egg Nog 1/2 cup egg substitute ( we like www.eggwhitesintl.com – they are pasturized and safe to eat raw!) 2 cups Soy Milk 1/2 cup fat free soy creamer 2 tblsp sugar substitute (we use Stevia) 1 tsp Vanilla Spices: Nutmeg, Cinnamon, Pumpkin Spice to taste Alcoholic version: 2 tsp rum extract; or 2 tbs rum, brandy, or bourbon (or to taste) Preparation:  Pour all ingredients into a container and mix until thickened.   Store in refridgerator for at least 1 hour. Adapted from toneitup.com No-Sugar-Added Minty Hot Cocoa  2 teaspoons unsweetened cocoa powder 1-2 packets of Splenda sweetener (to desired sweetness) Dash of salt 1 cup 1% milk 1/2 teaspoon vanilla extract 1/2 teaspoon peppermint extra...

It is COLD outside!! Here is a fantastic full-body workout that will keep you warm. The best part is that you can do this in the comfort of your own home - no equipment necessary!! Warm-Up 20 jumping jacks 50 body-weight squats Circuit #1 - Full Body Strength (20 seconds per exercise) 1) Split squat jumps  Position yourself in a low lunge, right foot forward. Power up through both legs, and switch their position mid-air. Land with left leg forward. Repeat. 2) Close-grip push-ups Position hands at least shoulder width apart, slightly narrower is better. Perform full push-ups from toes. Repeat.  3) Prisoner sumo squats Position legs double hip width, or more, with feet slightly out-turned. Place both hands on top of your head. bend knees to squat until knees are at 90 °. Rise and repeat. 4) Mountain climber Position body in a high plank or push-up position, with hands under shoulders and legs extended, toes on ground. Keeping pelvis as neutral as possible (bum down!), bend one k...

As much as I really do not want to admit it, Winter is here and so are the nasty colds and other "bugs" that come along with it... Being *almost* a nurse, I am a strong believer in natural remedies when possible! I want to share my cold/flu solution with you, so that you are able to fight your bug faster, and maybe even prevent it in the first place!! My husband started having a sore throat, I got him to follow this (strictly!) and within three days it was gone and never showed any other cold symptoms! I did the same "routine" while he was fighting his bug and I did not get as much as a runny nose :) IT WORKS!! Ok, here goes - when you start to feel something coming on: - Vitamin C, Vitamin D, and Echinacae twice a day! (the amount of pills per dose will depend on the dosage you buy, so check the bottle) - Oil of Oregano 5 drops 3-5 times per day (with a full glass of water). You can find this at most organic food and natural food stores (Planet Organic). Please fol...

We have all been there - we have picked up something quick to eat for lunch in the middle of a busy day. This quick, easy, and not-so-nutritious food will boost our energy for awhile, however, when we sit down to try to work again, we crash. Try making something healthy ahead of time! A lunch that will keep you satisfied and full of energy right through the afternoon! Low-Fat-Low-Carb Turkey Wrap (1 serving) 1 large leaf green lettuce 1/4 tsp mustard (I like grainy mustard!) 2 slices of low-sodium oven-roasted turkey breast 2 slices of tomato Ground black pepper, to taste Lay the lettuce leaf flat, and evenly spread mustard on it. Lay down the turkey and tomato. Season with pepper to taste. Tightly roll up the lettuce and enjoy! NUTRITION PER SERVING Calories 32  Fat 1g  Protein 6.2g   Sodium 103mg  Fiber 0.4g  Carbohydrate 2.8g Grilled Veggie Salad (4 servings) *be creative with the veggies - choose ones that are in season and/or grown local...

As one boot camp session sadly ends, and I anxiously await the next, I want to share this awesome workout to tone and sculpt the whole body! First, start with warming up - approximately 5-10 minutes of jogging, stair climbing, skipping, or whatever you can do in your home or gym. Next, perform these six exercises using 'pyramid sets' of 10-20-30. 1) Jump Squats  2) Biceps Curls 3) Stationary Lunges 4) Push-Ups 5) Lateral Step-Ups 6) Triceps Extensions  * I usually pair them up to save time (ex - 10 jump squats, 10 biceps curls, 20 jump squats, 20 biceps curls... Then on to the next set) Cardio time!! Hard lifting, then tough cardio - 30-60 minutes of jogging, stair climbing, skipping, elliptical training, rowing, boxing, or a combination of any of these. You want to be pushing yourself enough that having a 'broken' conversation is possible - this is where you are able speak a few words at a time.  Core - my favorite part!! Eight exercises to trim and tone around the w...

With the cold winter months approaching, the thought of staying active and keeping fit can be daunting. The good news is that just because we live in a country that has beautifully snowy winters, it does not mean that our health journey needs to suffer. Why wait until January first for a New Year’s resolution? Start today with these winter active tips! 1)    Try something new. A new fitness class at the nearest gym to learn new exercises in a warm environment, an outdoor boot camp that will have your heart racing no matter what the temperature, or try one of the many clubs or groups our city has to offer through all seasons. 2)    Find a workout buddy. Making ourselves accountable to someone else is great motivation if that is what you are lacking. When we encourage others to commit to a class or to a new workout schedule everyone benefits and it makes taking a night off a little more challenging! Someone with a similar schedule, or who lives in close proximity is ...