Dear Get Fit members,
Have an amazing weekend!
Your Friends in Fitness,
Lisa, Nancy & Karen
5 Things to do NOW to slim down before the holidays
We are officially on the verge of holiday season…and with it a myriad of food temptations and weight gain traps. Don’t fret, if you act now there’s still time to tighten up before putting on your holiday finest.
Do these 5 things NOW to quickly shape up…
1. Eat more Veggies: Your mom was right, eating vegetables really is a good idea, especially when aiming to drop pounds. Why? There are a couple of reasons. First, veggies are low in calories and high in fiber, which means that you’re filling up without packing on pounds. Second, the vitamins and minerals in fresh vegetables nourish your body and cut down on cravings.
2.Add five Minutes: Each week, between now New Years, I want you to add 5 minutes to your workouts. Just five more minutes. The slight increase from week to week will hardly be noticeable, but the extra fat burn will pay off nicely. Use these extra five minutes to do intense burst of exercise, such as burpees, squat to presses and walking lunges.
3. Double up on Water: Not only will staying extra hydrated help your skin to have a healthy glow, it will also speed up your fat loss efforts. Most of us are walking around in a state of chronic dehydration, which contributes to fatigue, stubborn weight gain and constipation. By drinking more water throughout the day, and by limiting your intake of caffeinated beverages, you’ll become healthier and more radiant.
4. Eat low Carb (after 4pm): One of the easiest ways to drop a few inches around your waist before the holidays is to eat low carb after 4pm each day. This means eating dinners that are centred around salads and vegetables rather than breads and pastas. If you simply must have your oatmeal or whole grain bread each day, then eat it for breakfast or lunch and give low carb dinners a try – starting with the recipe for Greek Stew below. Don’t forget that sugar counts as carbs, so skip that sugary dessert and try a grapefruit for dessert.
5. Train with Me: If you’re not yet one of my beloved clients, then now is the time. I’d love to get you into phenomenal shape before New Years, and to give you the foundation that will keep you lean and healthy for life.
Call or email today and we will get you started this week on an exercise program that will get you back in control of your body.
Lose Fat While You Sleep
One of the easiest ways to speed up your metabolism, and increase your fat burning, is to get at least eight hours of sleep each night. I know that it’s not always easy to get a full night’s sleep, but the benefits are quite worth it. While you sleep your body works to restore itself, a very important process that assists with your fat loss efforts.
Now go to bed already!
Butter beans and Kalamata olives make this hearty stew a memorable one. It’s important to season the pork well before browning it, so get crazy with the seasoning. Remember that it’s going into a big pot of soup so the flavor won’t be overwhelming once it’s swimming in broth with the other ingredients.
You could certainly play around with the protein used in this stew – next time I plan on using good ’ol chicken breast. And it’s also possible to omit the meat if you’d prefer.
Courtesy of RealHealthyRecipes.com
Here’s what you need
- 1 tablespoon olive oil
- 1 yellow onion, diced
- 1 tablespoon garlic, minced
- 8 ounces pork tenderloin, trimmed, cubed and seasoned with sea salt, black pepper and dried oregano
¼ cup white wine
- 4 cups chicken broth
- 1 (8 ounce) can tomato sauce
- 1 vine-ripened tomato, seeded and diced
- ¼ cup Kalamata olives, pitted and sliced
- 2 cups chopped fresh spinach
- 1 (15 ounce) can butter beans, drained and rinsed
- 1½ teaspoons sea salt
- black pepper, to taste
- Place the oil in a large pot over medium heat. Add the onions and cook until softened, about 4 minutes. Add the garlic and cook for a minute. Add the pork and cook until browned, about 5 minutes.
- Deglaze the pot with wine, scraping up any browned bits. Cook until the wine is nearly evaporated. Stir in the broth, tomato sauce, tomato, and olives. Increase the heat to medium-high and bring to a boil. Reduce the heat to medium-low and simmer for 10 minutes.
- Stir in the spinach and beans until the spinach is wilted and season with salt and pepper. Enjoy!
One serving equals: 123 calories, 4g fat, 9g carbohydrate, 3g sugar, 1134mg sodium, 3g fiber, and 12g protein.
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Blog: My Running Story
Monument Valley 50K: Race Report
….and My Story Runs On….
Wow! Where to even begin? I know I have to keep this succinct but very hard to do, especially for those of you that want to get a detailed report about the race and what to expect if you plan on doing it. (I took a lot of photos so I’m placing some strategically within the blog post and the rest at are at the bottom with a more detailed race report)
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Itsy Bitsy Workout
If you need to improve flexibility and you would also like an extra boost to heart health and body awareness then Yoga is definitely a good place to start especially this routine which uses relatively beginner friendly moves. If you are a true beginner and are not very flexible than just limit your range of motion as needed. Just keep at it on a regular basis and you will improve your flexibility in no time.
I think I’ve done your class 3 or 4 times now, and every time, I pick up something new.When I first took your class, I was a gigantic heel striker, reaching way out in front, straight-legged, and completely airborne… and could barely walk because of associated knee problems .You probably don’t recall, because it was years ago, but I first came to your class because I didn’t think I could ever run again, and you were my last-ditch effort.There are really no words for how grateful I am for ChiRunning, for your class, and for you personally, because you’ve helped me see that I’m not crazy for thinking I can run for the rest of my life. What runner doesn’t want to run forever??? You told us at that first session that it’s a journey, and it really is. I am not the runner I was when I first came to you. I won’t be the same runner in 10 years. I’m better now, and I’ll continue to evolve in the future. I love that I learn something every time I lace up my shoes. Whether it’s an AHA moment about my cadence or how I’m holding my shoulders, I become aware, and I learn, and I adjust.As I’m getting older, I’m even more aware of minor adjustments and changes, and ChiRunning has helped me understand what’s going on and how to accommodate my ever-changing needs.
Kim C. 10/12/16
More ChiRunning and ChiWalking Testimonials here