Exercise sample and group update

Hey there!  Happy Monday!  First, below is the new link for group training for December.  And yes, I will be there on Christmas Day, as I always volunteer to work that holiday, so I am offering a group that day.   http://www.doodle.com/46pf3yeqdaiq42cr   Below, is an exercise for you all to try:    Keep the abs braced, and perform a push-up.  The bosu is blue side down.  You can also do this one on your knees.  Have a great week!

Keep It Interesting!

How to keep it Interesting:
I know going to the gym day after day can be rather boring, even if you are distracting yourself with your IPod, or the latest movie you've downloaded, or even a book, if you can read and exercise.  I've even seen a woman working on machines and reading, but she's working at the pace of a snail, so I'm not sure how many calories she's burning!

So, I've come up with some suggestions of how you can still reach your goals, and stay interested and focused.

1.  You like running:  Try a running training group!  You can join one, or create your own for fun.  And you CAN run in the winter with proper gear.

2.  Get a workout buddy.  Maybe someone in a class you go to is also spinning their wheels.  Get together and get a trainer-created program, and then work out together.

3.  You like team sports:  Join an indoor winter league for soccer, basketball or other teams sports.  Many community centers offer them.

4.  You like dancing:  Go to a Zumba class!!  Shake it up with a fun, dance inspired workout for you cardio.

5.  Ask your trainer for a new program.  If you're bored, so is your body--mix it up!

6.  Try something new and different.  Go to a strength class if you haven't, or try a new class or new instructor.

Keep up the good work!

Inspired

I was able to teach a kickboxing class to some kids not long ago, over at the JCC. This group of kids was part of a summer program, and most of the kids were just your average bunch:  a few who wanted to participate, a few who didn't, a few who tried to cause trouble, and a few who were timid and shy.  But one girl caught my attention and my heart.  This girl was in braces on her legs and crutches.  I don't know what was wrong, though it was clearly something she would struggle with for her life.  This young lady tried every move I called out.  She put her crutches down, and she punched, and then she picked her crutches up and she kicked with her braced legs.  And she was really tired at the end.  But she tried EVERY move.

Meanwhile, the rest of the group had that sprinkling...some who tried, some who whined, some who caused trouble...I was so inspired by that one girl.  Funny thing was, I was whining before I went to teach that because I was a bit tired after a morning full of training, and I didn't really want to be there.  Clearly I was meant to be there, and I can assure you my whining ceased immediately and was silenced by awe. 

So, whatever your day brings...whatever you have to deal with at work...leave it behind, and be sure to care for your body the way it deserves to be taken care of.  And count your blessings.
Melissa

Challenge

Lessons Learned from the Martial Arts...

So.  Yesterday, I was practicing with my coach.  My current focus is on getting better, stronger, and faster.  Practice makes better and better.  Stay with the program and you will get there.  Consistency is the key to success.

This is all true of your exercise program as well.  It's time to renew your commitment to yourself. It's time to work on something you have always wanted to work on--something you've always wanted to accomplish.  It's never too late to learn something new.

With this in mind, I'm starting November with a challenge to you:  Make a goal, and keep it for the month of November.  Share this goal with me.  Come to all of your scheduled appointments.  Commit to yourself.  Then at the end of the month, I will have a couple of giveaway items...They are a surprise--I have several!  Those who have kept their focus and committed to themselves will be eligible to win.

Decide today.  Commit today.  Have a great week!  Melissa

How to Avoid Putting on Pounds over the Holidays

How to avoid putting on pounds over the holidays:

 

Halloween marks the start of the holiday season.  Enjoying friends and family, time together...and food!  Purchased candy for trick-or-treaters sits in the house before Halloween and after, and if you have kids that trick-or-treat, the boobie traps are even harder to avoid as they bring more goodies into the house.

Halloween

 

Speaking of Halloween, it's this very weekend! And while this holiday may be marketed to kids, we grownups often use it as an excuse to indulge. Not a problem if you can limit yourself to Halloween night, but that can be difficult, since the candy parade begins well before the 31st and often lingers for days and sometimes weeks afterward. You can survive the caloric nightmare with these three simple guidelines:

1. Buy the bare minimum of candy you think you’ll need for trick-or-treaters.
2. Don’t open the bags until October 31. (we've already flunked this one!)
3. Give away the leftovers the day after Halloween. (Tough, but it can be done!)

 

This week in the mail, an enterprising young dentist in the area sent out a postcard advertising a candy "buy-back".  He pays a dollar per pound of candy you bring to his office.  What a great idea!

 

Other advice for surviving the holidays:

 

Don’t skip meals...you run the risk of overeating later, just out of desperation.  Better to keep yourself fueled with well thought out smaller meals that include fruits, veggies and lean protein.

 

Budget your calories.  Eat, but eat lighter earlier in the day, by choosing lower calorie, higher nutrient foods for breakfast and lunch.  Be sure to work out!

 

Drink lots of water—including two glasses before lunch and two glasses before dinner. Sometimes I find myself in the kitchen, thinking I'm hungry, and really, I'm thirsty.  That's because mild dehydration can mimic hunger. Drinking water prior to a meal starts to fill you up before you take your first bite of food so you’ll eat less.

 

Make sure you exercise for 30 to 60 minutes five or more days per week. That's right--consistency is the key to your success. Exercise goes hand-in-hand with calorie control. And it's a fabulous stress buster.  I can't tell you how surprised I am, year after year, by all of the folks that start getting stressed out around the holidays, but start skipping their exercise.  Frankly, this is a HUGE mistake, as holidays and family tend to increase stress, and stress eating. It's a prescription for gaining 10-15 pounds over the holidays.  Don't let this happen to you!

Roasted Cauliflower

Roasted Cauliflower--serves 4

Ingredients:

• 8 cups 1-inch-thick slices cauliflower florets, (about 1 large head; see Tip)
• 2 tablespoons extra-virgin olive oil
• 1 teaspoon dried marjoram
• 1/4 teaspoon salt
• Freshly ground pepper to taste
• 2 tablespoons balsamic vinegar
• 1/2 cup finely shredded Parmesan cheese

Preparation:

1. Preheat oven to 450°F.
2. Toss cauliflower, oil, marjoram, salt and pepper in a large bowl. Spread on a large rimmed baking sheet and roast until starting to soften and brown on the bottom, 15 to 20 minutes. Toss the cauliflower with vinegar and sprinkle with cheese. Return to the oven and roast until the cheese is melted and any moisture has evaporated, 5 to 10 minutes more.

Tip:

Tip: To prepare florets from a whole head of cauliflower, remove outer leaves. Slice off the thick stem. With the head upside down and holding a knife at a 45° angle, slice into the smaller stems with a circular motion—removing a “plug” from the center of the head. Break or cut florets into the desired size.

Nutritional Information: Per serving
Calories	149 kcal
Calories From Protein	-
Calories From Carbs	-
Calories From Fat	-
Carbohydrates	10 g
Dietary Fiber	4 g
Fat	10 g
Saturated Fat	3 g
Monosaturated Fat	-
Polysaturated Fat	-
Protein	7 g
Potassium	490 mg
Sodium	364 mg
Iron	-
Cholesterol	7 mg
Folic Acid	-

Nutritional Bonus: Per serving

Vitamin C (120% daily value), Folate (22% dv), Fiber (16% dv), Calcium (15% dv)

Couch to 5k, late fall

 Below is the website for my latest walk/run program.  Trainings will be Saturdays at 2pm, starting at the end of October, and culminating in a 5k under holiday lights out in West Bend.  Join me for the fun!

http://www.jillbnimble.com/product.aspx?id=162