Fitness Friday Fact #25

On Wednesday, I provided you with some suggestions on how to survive Super Bowl Sunday as it related to dips, decorations and definitions. Today's post, however, will focus less on the party and more on avoiding a calorie overload!

Active.com author, Kisar Dhillon, created a Super Bowl Sunday Challenge that has participants doing quick excercises in tandem with the Big Game.

If you are up for the challenge, check it out here!

Thursday's Trend Alert Dirt Report #24

Coincidentally enough, my personal training lesson this week beautifully complimented a trending story in health news.   My studies focused in on fitness for children and one of the leading stories this morning on NBC was the "Weight Fate." 

According to a recent study, "a child's weight in kindergarten can foreshadow a struggle with obesity later in life."  Although there are many factors that impact an individual's body weight, there are plenty of ways to reverse what has been deemed the inevitable.  

One of the most recognized ways to prevent childhood obesity is physical activity.  Campaigns such as Fuel Up to Play 60, empower youth to take action for their own health by implementing long term, positive changes.  The premise of "Fuel Up to Play 60" encourages kids to consume nutrient rich foods and achieve at least 60 minutes of physical activity every day.

When fostering a child's growth and development via training regiments, however, it is important to remember that although movement is imperative, a child is not an adult!  They need to take part in activities that captivate their attention and help build a foundation for a healthy life. 

Wednesday What Not #24

What is the first thing that comes to your mind when someone mentions The Super Bowl?!

Is it the commercials?  Is it the wings? Is it the game itself?

Regardless of your response, when Sunday rolls around, you will most likely be celebrating with friends and family.  Getting ready for those festivities, however, may require a little prep work.

Here are some tips on how to gear up and score big during your Super Bowl Party:

1.  Decorations that will "DRIVE" your guests wild!

2.  Snacks that won't have your  guests "SCRAMBLING"

3.  A Terminology Decoder that will not prevent a "DELAY OF GAME"

Tasty Tuesday Treat #24

Having just returned home from a week on the road, I was itching to get back into my kitchen. Although cooking is always my "yoga", this weekend's desire was heightened because of my attendendance at my first ever cooking demonstration!  The demonstration took place at the North Market in Downtown Columbus Ohio on Wednesday Evening as a part of the Local Chef Series.  During the 2 hour event, I watched Kent Rigsby of Rigsby's Kitchen prepare a 3 course Italian masterpiece that was simple yet satisfying!

Whether it was the inspiration from Kent's talk or the lack of attention that my pots and pans received the previous week, I decided to attempt a completely new recipe for my Sunday Night Dinner.  This recipe for Sweet Potato Gnocchi was one that I had seen a few months back, but was too nervous to undertake.  After looking over the steps for preparation, I felt confident this time that I could atleast make an edible version of this spin on a classic italian supper.

When all was said and done, last Sunday's meal may not have been the best dish that I have ever platted for my husband and I, but it was one that exemplified how a bit of inspiration can lead to great personal achievements!

Cooking Notes:  I served the Sweet Potato Gnocchi over Sauteed Spinach.  When preparing the Spinach, I added pumpkin seeds to my pan in an effort to add additional crunch to the dish!

Nutrition Notes:  Sweet Potatoes are considered one of the greatest vegetables to eat.  A medium sized "tater" contains more than the daily requirement of Vitamin A, approximately 1 / 3 of the daily recommendation of Vitamin C, 15% of the suggested daily fiber intake and 10% of the necessary daily potassium ingestion.  Sweet Potatoes are also a low glycemic food with anti inflammatory properties!

Mindful Monday Inspiration #24

Robert Frost once said, "The best way out is always through."  A wise statement, yes, but one that undoubtedly is easier said than done.  

When things go wrong, it is not always easy to gather the courage and strength to press on.  It can be much simpler to give up and lose faith.  If an individual remains positive and optimistic, however, the challenge can seem less painful and easier to tackle.  

When next faced with a problem or unpleasant issue, keep these 8 thoughts in mind.  This beautiful article looks into each thought in greater depth and provides comfort that the best way out is indeed through!

1.  Pain is part of growing

2.  Everything in life is temporary

3.  Worrying and complaining changes nothing

4.  Your scars are symbols of your strength

5.  Every little struggle is a step forward

6.  Other people's negativity is not your problem

7.  What's meant to be will eventually, Be

8.  The best thing you can do is to keep going

Fitness Friday Fact #24

"Our bodies are smart.  If you do the same workout all the time, your muscles won't be challenged to get stronger and more toned."

This statement, made by Alison Sweeney (host of The Biggest Loser), in February's edition of Red Book, corresponds to the laws of Overcompensation and Overload, as well as the principle of variability. Having learned a great deal about these laws, as well as muscle growth and development via my Personal Training studies, I can attest to Alison's statement.  Using the same repetitions, characters, sets, frequencies and training loads will not result in improved performances!

A simple method to assess when your strength training regimen needs revamping is the 2 - for - 2 rule.  This rule, that compliments the laws of Overcompensation and Overload, states that if you can successfully complete 2+ reps in your last set in 2 consecutive workouts, than your load needs to be increased!   

On a similar note, based on the Principle of Variability, you should change up aspects of your training load in order to make progress.  Without variety, accommodation to stress will ultimately set in. 

Alison suggests "mixing things up" by incorporating weighted sticks into your workout routine.  Escrima, a Filipino inspired martial arts routine, is a great way to get a full body workout.  The perks of trying these 3 easy toning moves is that you will be left feeling stronger, leaner and more focused!

Thursday's Trend Alert Dirt Report #23

Coke vs. Pepsi.  Dunkin vs. Starbucks.  Chobani vs. Dannon Oikos?!  Is it possible that the latest food debate has gone healthy?!

During this year's Super Bowl, both Chobani and Dannon Oikos will air commercials promoting their signature Greek Yogurts.  Chobani's ad will focus on a revolutionary campaign, where as Dannon will take a different approach.  In their 30 second spot, Dannon will comedically illustrate Oikos as the Greek word for House by teaming up former Full House co-stars, John Stamon, Dave Coulier and Bob Saget!

Whether you are drawn in by Chobani's campaign, or are still a Full House lover at heart, succoming to the message of eating more Greek yogurt will prove beneficial to your diet!  Incorporating this dairy treat into your routine will increase protein and calcium levels, keep the bacteria in your gut healthy and boost your immune system!  

**Just beware that not all greek yogurts are diet friendly.  Regardless of its manufacturer, some yogurts become more like "candy in a cup" rather than a nutritious nosh.  To avoid the "sugar blues", make it a point to choose a yogurt that has no more than 12 g of sugar per 6oz serving. **