Archive for October, 2010

First, I promised a big group of you I would share wedding pictures here when I got them!  Here they are.
Smitten Photography

WORKOUT:

10 minute warm up, alternate 1 min jog 1 min sprint

10-5 (10 reps, 9 reps, 8, 7 etc)

  • MB squat to throw (throw MB up in air, catch and squat)
  • MB wood chop (ea side)- drop MB to one foot in a squat, with straight arms take MB over opposite shoulder
  • Tricep dips
  • Bicep curls w/band
  • MB pike
  • .25 Run

Stretch!

 

HALLOWEEN TIPS, from Integrative Nutrition Blog (Click Here)

Don’t be scared: 11 Tips for a Healthy Halloween

Posted on October 13, 2010 by Integrative Nutrition

Is a healthy Halloween possible? Of course Halloween can be a scary time of year for parents that want to keep their little ghosts & goblins away from mountains of refined sugar. Being surrounded by so many sweets can make this a challenging holiday for many people and their families. Even those with the best intentions can be at risk for over-indulging.

Unofficially, Halloween is the start of the holiday feasting season. Many families start giving in to the urge for sugar filled foods around this fun holiday, which starts a trend that lasts all the way through the New Year.

According to the National Confectioners Association each Halloween $2 billion dollars are spent on candy and nearly 93% of children in the United States go trick-or-treating, thus fueling the fires of the childhood obesity epidemic that is currently an unfortunate and grave reality.

Halloween isn’t going away, but you can learn how to deal with this overabundance of candy and incorporate treats in a reasonable way. An all out candy prohibition will only make it more enticing and could set up a potential “candy overdose”.

Halloween doesn’t have to be the start of a downward spiral of unhealthy habits. Families can have plenty of fun and yum without all the sugar!

Try these tips for a healthy Halloween:

1.  Don’t buy candy until the day of Halloween. Avoid having candy around weeks prior to the sweets frenzy. It will also make it more special to wait when the time comes to savor and enjoy some pieces of your favorite kind.

2. Find healthy versions of treats. Look for healthier chocolate and candy to pass out to trick-or-treaters at your local health food store. Finding chocolate treats that are at least 70% pure cacao instead of the processed milk chocolate, is easy to do, and the taste is out of this world.

3. Avoid the traditional candy items. Give out crayons and coloring books or other crafty treats that will spark creativity in a kids mind.

4. Feed your kids before they go out. Make sure your kids eat a healthy balanced meal before they go trick-or-treating. They will be less likely to consume candy all along the way.

5.  Practice the 90-10 rule. Limit their sugar intake after the big night and only allow a certain number of items per day. Feel free to throw it out after a certain amount of time, if you feel that there’s too much on hand. You are the parent after all.

6.  Getting the kids moving. Make sure the kids get plenty of exercise before trick-or-treating.

7.  Do the monster mash. Have a Halloween party instead of the usual trick-or-treating. You will be in control of all the treats that you serve, making sure the sugar load is kept to a minimal.

8.  Plan other fun activities. Do something that isn’t focused on collecting candy. Go on a hay ride, pumpkin picking, or a haunted house. Carve the pumpkins and bake the seeds for a healthy snack. Go bobbing for apples, or make a mini-scarecrow and other spooky decorations for your house or front yard. There are plenty of other things that you can do with your kids to have a fun, and healthy Halloween.

9.  Limit the amount of time spent trick-or-treating. This will decrease the amount of candy that has to be negotiated. Take the time to enjoy your community and plan a post-trick-or-treating party (candy-swap to weed out favorites), return home to watch a Halloween movie, play games or make crafts.

10.  Share or donate candy. This overabundance of candy can give kids an opportunity to learn how to share and think about other people less fortunate.

11. Make small baggies. Give kids reasonable portions of candy for a few days following Halloween.

 

SHARE! What are your ideas about a healthier Halloween?

 

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Take the Challenge!

Posted: October 23, 2010 in Announcement

30 Day Challenge

No Fizz Charlotte is a Non-Profit organization I just happened to come across!  They advocate the importance of water and hydration, and avoiding sodas especially for children.

Can you and your family take the challenge? Is starts November 1st, I just signed up and you should too!

Happy hydrating!

Aaron and I decided to make friends in the neighborhood today by working out in our driveway (ha-ha).  I thought people may think we are nuts (and I am sure they did) but a few people actually walked by and wanted to join!

Here we go:

1.5 mile warm up

4 rounds:

  • 10/10 knee up on bench with single arm shoulder press (8 risers ea side for bench or high box)
  • 10/10 single arm KB swing
  • 10 MB burpees (drop body down onto MB and push up, stand up and jump with ball overhead)
  • 10/10 single leg pikes
  • .25 sprint

GOAL: since reps are low use weight a little heavier than normal and push through all 4 rounds!

 

I am back just in time for the holidays!  Tips to survive Halloween through New Years coming soon.

A few tips for Halloween-

  • Don’t buy any candy until the day before Trick or Treat.  If you HAVE to buy it early buy the kind no one eats!
  • For your kids: don’t let them keep all of their candy.  Let them pick out their favorite 20 pieces (or number of your choosing) and spread them out picking one a day.  Donate the rest to troops or other organizations in need! (And there is no need for the adults to keep their leftovers!!)
  • Have your kids “earn” a piece of candy each day, 20 jumping jacks=mini snickers!
  • Better yet- you can earn a piece too…10 push ups :)
  • Remember how too much sugar can make you feel- and remember it affects children even more.  Hang in there- you will feel successful getting through the holidays without compromising your health!
  • Lastly- don’t think I am perfect at all of this- I am going to struggle to make the right decisions this holiday season as well.  Pre-planning is key!

We had a great honeymoon in St. Lucia, got home Wednesday and moved up to Leesburg VA on Thursday.  I ran in the Baltimore Half Marathon on Saturday- so keeping busy so far!  It’s a great area and although I miss my friends and clients in Charlotte I think I will adjust quickly :)

NOW, a workout!

Warm up: 1 mile easy

4x

  • 15 box jumps
  • 1 min plank ea side (elbow)
  • 5 manmakers
  • 15 full sit ups
  • 1 min elbow plank
  • 5 burpees
  • *3 min tabata (20 sec sprint, 10 sec stand still rest)

Enjoy!

Abs to warm down: 3x

  • 25 suitcase crunches
  • 25 cross over crunches ea side
  • 25 lower legs down and up (if w/partner, do throw downs!)

**View from one of our hikes in St. Lucia :)