Friday, January 22, 2016

Storm Day Fitness

Stormy days can contribute to a lot of eating and drinking of all the wrong things. It also makes for a great time to binge watch TV. You know it's true even if you decide to play and shovel snow, you can only do that for so long. 

Snow days have the potential for great workouts unless the wind and icy conditions get in the way. I have a few short workouts for you to try this weekend. Do them together with your family, have a competition to see who does more in the time given and while you're working out let the crock pot do the slow cooking for you. 

Ok here's the workout:

3-2-1...Repeat!

Equipment- mat or towel and 2 items heavier than your hands (cans, wine bottles...)

STRENGTH- 3 minutes total with 20 seconds between sets. Do each for one minute.

1. Alternating RIGHT/LEFT reverse Lunge and Shoulder Press Up 

2. Squat and Deltoid Row (Like pulling up your pants)

3. PliƩ Squat and Bicep Curls, add heel lift for more power in the legs

CARDIO- 2 minutes with 15 second rest. Pick 2 and do for one minute each or do four - 30 seconds each

Jumping Jax
Mountain Climb
Burpees
High Knee run
Jump rope 
Knee up & press up (lower impact)

CORE- do one for a minute or 2 for 30 sec each

Plank
V- sit
Crunches
Leg lift
Cross cross Abs
V sit toe touch
Plank Knee Pull

10 minutes tops including rest times. Repeat and work harder maybe faster the next time around, then come back and post your experience and results!! 

Here's one of my favorite stormy day recipes - please share one if yours!

http://allrecipes.com/recipe/89539/slow-cooker-chicken-tortilla-soup/

Tuesday, October 6, 2015

Running this town - Poquoson


We recently moved from the DC area and I can say I am finally beginning to feel like I REALLY live here and belong here (at least for the next few years). I had to let go of our town but the amazing people we met are still and forever will be in our hearts.  At some point I had to start focusing on our new hometown...the perils of a military family, to move and meet new people so often that we end up with family all over the world, literally.  It's truly a blessing.

Now we live in the town of Poquoson, VA.  It is a relatively small town with a built in sense of community and recently voted as the number one safest place to live in Virginia. That's pretty cool.  We came here because they have good schools and found safety, community, and very friendly locals.

Now that I live here I find that the best way for me to discover this town and it's people is to run, which prompted me to create a running group on Facebook where I met other runners.  While we may not be able to meet up and run at the same time due to conflicting schedules, it is nice to know others are also out there, discovering the town and finding the areas that are safest for runners, walkers, and bikers.  Safe in the sense of not getting run over by a car.


Probably one of the downfalls is that we have very few sidewalks or walking paths and some just lead to another side street with a dead end.  What that means is that I run in and out of cul-de-sacs a lot, sometimes I find a connecting path to another road, other times I have to turn right back around.


These dead ends, narrow paths, and unpaved street shoulders keep me focused and have forced me to look deeper and discover more.  I could not do any of this if I was driving around town.  Walk, run, or bike... there are endless possibilities of what you might find.





Give it a try. Start a new YOU resolutions to walk, run, or bike in your own hometown. Who knows whom you'll meet or what treasures you'll find.

Stay well,

Terie


Sunday, August 2, 2015

Moving Fun & Fitness


I find that moving causes me to gain weight and it is not all stress related, as much as I'd like to say it is. I have the most amazing friends just about everywhere. They lift me up, challenge me, and support me.  Believe me, I do the same for them. It's a balance of caring and being respectful. Always hard to leave them but I know they will always be in my life.

As I prepared to move from Northern Virginia to the Virginia Peninsula, they thought it would be fun to celebrate and create memories and as you might have guessed, these all included eating and drinking. Yes the party was on at every turn. So much fun.

Being their instructor in fitness made it even more challenging as I should be a role model, however, I love a party and food and drinks just as much so the challenges had to come from the fitness side.

No matter what we did that week to celebrate our friendship, our workouts never suffered. We ran, pushed through hundreds of push ups and burpees, went hiking, paddle boarding, kayaking and enjoyed every single one of them. We hiked a few trails, ran many miles and celebrated our time together without missing a beat. It's what we do.

Now that the move is over and the unpacking mostly done it is time to get back on the road, trails, water and keep up with my crazy friends in the north.

Let's do this!!!

Easy August challenge coming soon.

Stay healthy,

Terie

Monday, May 4, 2015

Warmer Weather = More Physical Activity


Cherry Blossoms, Washington DC

At least for me, this is the reality.  In the cold winter months I feel cold inside and out and all I want to do is wrap myself up in a blanket and not move a muscle. I just want to be warm or comfortable. As soon as the weather changes, the grass grows green, the flowers bloom... um we all start sneezing, I know my kind of weather has arrived.

In the winter months anyone who is like me will work really hard at staying active but it will most likely be in the gym or at home or in some other enclosed environment.  Many of my friends thrive in this cold weather, love running in the frigid temps (which for me can be in the 30's) and I think THAT is super, for them...GO YOU!!!

Don't get me wrong, I do go outside and, yes, I stay outside being physically active, playing in the snow, cleaning the driveway after the storm, walking the dog, and even going for a run which is OK once I'm out and running.  I just do not enjoy gearing up for said activities and the time it takes for me to warm up after.  I am a flip-flops, shorts and comfy tank tops kind of girl.  The winter weather makes it a little harder to get up and go without spending  20 minutes prepping, but I do it.

Now that we have this awesome 65 to 85 degree weather it is time to go outside, even if it means taking some type of antihistamine to keep from sneezing or itching all over, there must be some other natural way, must investigate.  Anyway here's my message to anyone looking for a challenge in the coming weeks: go outside. That is where your next challenge lies.

Cherry Blossom 10 Miler
Bike riding, Kayaking or Paddle boarding, playing a sport or walking around the field while watching the kids play their sport, go for a hike, find a new trail, gardening and my personal favorite, go for a run or better yet, commit to an organized walk or run and then do it, not for time but for fun.  All these are forms of outdoor physical activity that are good for your body AND mind. 

Just as important as being physically active, we have to take time out to just rest and recover.  That means you go to a park or the beach and just sit back and relax. Enjoy the beauty around you, enjoy your hard work in the garden. Have breakfast outside, in fact, enjoy all your meals outside. Join an outdoor Yoga or Tai Chi class and teach your body to move a slower pace, to stretch and hold a pose and focus on the mind and body connection. 

Now go outside and enjoy this weather.

Stay Well,






Monday, January 5, 2015

New Year Fitness and Nutrition Challenge-Day 1

Image source: Bullet's Bite
Get rid of the scale and let's get this party started... Every day for the next 30 days we will do this challenge to chisel out those muscles.  Remember, this is in addition to what you are already doing, however, if on a given day you feel you've done enough, don't double dip, do something different, i.e. Cardio, Yoga, Pilates... this is just to give you a jump start or something to do on a day you might not do anything at all. Have fun.

Today's easy workout:
Monday 5-Jan

10 sec Wall Sit
30 sec Plank
15 Right Lunges
15 Left Lunges

Nutrition tips:  This week we are working on fixing breakfast. Yes I know, there have been studies suggesting it's OK to skip it but really, why would you. I'm not saying this is your most important meal because I believe every bite you eat is important so lets not focus only on this one meal. You starved your body for at least 12 hours.  Start with 8 oz of room temp water. Have your coffee or tea but keep it clean (learn to live without the sugar and heavy cream). But if you must, cut whatever you put in your morning hot beverage in 1/2.

What to eat? We all have different idea of what to eat for breakfast and it's mostly what we've been taught.  Cereal (the good stuff), eggs, yogurt, toast, is this really all there is? Can you have a salad with an egg or two on top? Can you have plain greek yogurt and a bowl of berries or other fruit? Which cereal is best? How about a breakfast bar for those of you in a hurry?  I'd like to see some shared ideas about what breakfast looks like and how you will be changing to look better if it needs changing.  Be honest because your share will help someone else and you are getting this service for free so cooperate ;-)

Have a great FIT day everyone!

Pictured above is one of my favorites morning meals when I'm not in a rush:

Bullet's Bite Healthy Egg and Avocado Breakfast Sandwich
(2 Servings)
4 Large Eggs
4 Slices of bread, toasted (preferably multi-grain, whole wheat, rye, anything but white!)
1 avocado, cut into 4 equal parts 
1/2 cup of arugula
Squeeze of lemon, or drizzle of olive oil
Salt and pepper (Or crushed red pepper if you like it spicy!)

While the eggs are finishing cooking, spread 1/4 of the avocado on each slice of toast, then add arugula.  Top with egg, salt, pepper, and lemon or olive oil. 

Here are some other ideas from the Greatist!