Monday, April 21, 2014

Move of the week!

Oblique Crunch/Press
GREAT multi-purpose exercise! Works your core, shoulders, hip flexors, and also helps with balance! Try 10 reps on each side, for a total or 3 sets and see how you feel!


Friday, April 11, 2014

Are you getting enough sleep?

My husband and I were just discussing how we need to focus on getting more sleep so we feel better every day. Then I came across this article. I will be taking some of the tips to heart! http://time.com/55390/sleep-is-the-new-health-frontier/

Wednesday, April 9, 2014

New SLIDING SCALE Tabata Bootcamp starting April 28th!


Love the weather!

Loving the weather! The sun was shining all day yesterday and my son and I took a nice long walk outside with the dogs. I am sooooo ready for this weather to stay! I can't wait to bike and hike and play in the park! We are looking for new trails to try out this summer so if you have any favorites in the Wood River Valley, pass along the info!

Friday, March 7, 2014

Is spring here yet?

The weather is getting nicer and I am sooooo ready for spring! Robins were in our trees yesterday (isn't that early?) We got an awesome baby back pack for Christmas and I am so excited to take it out on all the trails this year! I haven't hiked too much around here so I'd love to get advice on where to go and what your favourite trails are! Please pass along the details. Now to get back to work so I can enjoy the sunshine this afternoon!

Thursday, February 27, 2014

Baked Oatmeal


Now that we are back in to the swing of things with working and daycare, we need to have quick easy breakfasts that we can make and eat on the go. I found this recipe on Pinterest a while ago and make it often. It has become a favorite! Even my 10 month old loves them! I just make his without any toppings. I usually don't use muffin cups but it does make it easier on you so I'd suggest it for an even easier time. We've been pretty creative with the toppings as well. Some of my favorite topping combinations are:
- pumpkin seed/dried cranberries
- sliced almonds/berries
- sunflower seeds/chocolate chips

Hope you enjoy! And please share any of your favorite healthy recipes!
View Recipe here: http://www.theculinaryenthusiast.net/2012/05/baked-oatmeal-in-muffin-tins.html

Monday, February 17, 2014

More water please...


My goal this year is to drink more water. Specifically, 8 glasses every day. I have to admit, I have not been doing the best at this. I try but just don't seem to get it done often enough. This week I am going to try and carry my water bottle around with me and drink a full bottle BEFORE lunch. I think that will be a good start. Anyone have any other tips that have helped them?
Here is a short article/handout I made outlining the benefits of drinking water. I am also going to post this in my kitchen and in my car to remind me!
Kira


Hydration Basics 

Benefits of proper hydration (just a few...the list goes on!)
  • Transports nutrients and oxygen into cells
  • Help regulate metabolism
  • Regulates body temperature
  • Detoxifies your body
  • Protects and lubricates your joints
  • Makes you feel less hungry
  • Gives you more energy

How much water should I drink?
  • 14-20 oz 2 hours before exercise
  • 7-10 oz every 15 minutes during exercise
  • 16-24 oz for every pound lost after exercise (this can also be a sports drink or water combined with a sodium snack - pretzels, crackers etc... A small amount of sodium helps your body to rehydrate after exercise especially sessions lasting longer than an hour or in hot/humid weather)
** Note: If you’ve gained weight after exercise, you’ve probably had too much water

Symptoms of dehydration
  • Dark urine - Urine is generally pale yellow to clear when you have sufficient water intake. Dark color or a strong smell indicates that you need to drink more water.
  • Dry skin - Your skin is the largest body organ and requires its share of water. Dry skin indicates you are in need of more water.
  • Thirst - Thirst is the most obvious sign that you're already dehydrated. It is always a good practice to drink more water when your are not thirsty, don’t wait until you're thirsty.
  • Hunger - Most people think that hunger is always the indication to eat more, however, sometimes it is also a sign you are dehydrated. So before you have your meal, grab a glass of water and wait a few minutes.
  • Fatigue - Water is a source of energy, it will give you a boost in energy.

Tips to help you stay hydrated
  • Drink a large glass of water right when you wake up in the morning.
  • Carry a water bottle with you during the day and take small sips often.
  • Eat more raw fruits and vegetables - they are a great source of water!
  • Drink less coffee and soda - caffeine dehydrates you quickly.
  • Have a glass of water before every meal (this will also help with overeating)
  • Limit your sugary beverages - try sports drink of herbal teas instead.
  • Snack on foods high in carbohydrates and electrolytes - this will help regulate your water levels in your body.