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I know it may sound clichéd, but green vegetables really are powerful weapons against disease. They’re also great for those of us who want to stay looking young and vibrant! Green veggies contain compounds that keep our bodies looking and feeling healthy from the inside out. So let’s bump up our greens this month and find out just how delicious and satisfying these low-calorie gems can be.
By The FIRM Master Instructor Leslie Perry Duffy
Nothing says “I love you” quite like a gigantic box of chocolates, right? Hardly! This special holiday symbolized by hearts and celebrated with high-calories treats can be anything but heart-healthy. However, there’s no hard and fast rule that requires us to celebrate with sugary candy and foods saturated with fat. Celebrating Valentine’s Day in a healthy way does not mean that you can’t enjoy your favorite treat in moderation. Or, forget the treats and celebrate in a unique way that’s special for you and your loved one(s).
Many of us keep a list of things we’d like to do before we reach a certain milestone. With my 40th birthday looming, I spent some time evaluating what I would like to include on my own so-called “bucket list” as I move forward in life. My list consisted of things like traveling to specific places, learning to cook my grandmother’s dressing and actually reading many of the classic literature titles currently gathering dust on my book shelf.
But what about a bucket list for exercise? Have you ever thought about keeping a running list of your dreams for fitness? Making a list of your long-term goals along with some smaller ones along the way could be just what you need to keep you motivated for years to come!
By The FIRM Master Instructor Mindy Fenske
The new year is a time to reflect on what we have done, to make plans for the future, and to celebrate with friends and family. It is also a time for resolutions. How many of you have made resolutions in past years that have somehow been, well, less than achieved? Let that all change this year. This will not be the year that a goal has been set and not met. This will be your year of success, and here are the eight simple ways to make that happen.
By The FIRM Master Instructor Kelsie Daniels
The holiday season is once again upon us. And because I am one of those people who fully enjoys holiday dining, I have to prepare myself for the usual question that comes as I am stuffing my face: “How do you stay in shape?” One of the people who always asks me this question is my dear Aunt Jo. She asks it every year and then follows with how she wants to start working out and eating right.
Holiday fun can wear you down — eating, drinking and festivities can take their toll on you mentally and physically. While a workout may seem like the last thing you have the time or energy for, it can enliven your spirit and alleviate stress. Think you have to choose between fitness and fun? Not so! Incorporate elements of the holiday season into your workout routine and you’ll add variety and interest and increase your motivation and enjoyment. Here are some ideas to help you put the holiday spirit into your workout:
by The FIRM nutrition expert Sara Ryba, R.D., C.D.N.
In past years, I felt bad throwing out our Halloween pumpkins, especially if they were still in good form. So last year I decided to use them for delicious post-Halloween dishes. Pumpkin has an impressive amount of vitamin A and other valuable antioxidants. Plus, it’s low in calories and sugar. Check out the nutrition info below, then enjoy these three pumpkin-themed recipes!
by The FIRM nutrition expert Sara Ryba, R.D., C.D.N.
Spring has sprung! So let’s use this change in seasons to motivate us to clean out our kitchens — and our nutrition plans while we’re at it.
Do you remember having to do the mile-run fitness test in school? Holy cow! I don’t know about you, but those were some of the worst times in my life. Not only did I hate the little-bitty PE shorts they gave you, but I also hated having to complete the test in front of everyone. I don’t know if it was because it was timed — or because I had those little shorts that would ride up with every step I took — or because I had to do it in front of everyone that made it all so traumatic for me, but it has taken me a long time to get over running that timed mile.
But at this point in my life I am finally over it and actually look forward to challenging myself. So, at the risk of sounding like my old PE teacher, let’s talk about how you can go about improving your mile time, whether you’re walking, jogging or running.
We all know the answer to this one: Because it will improve your cardiovascular fitness. When we set guidelines or goals for exercise, it helps us know where we are starting, what we need to do to improve, and how far we have come in the process. By challenging yourself, you feel good about what you have accomplished and you WILL get fitter!
By The FIRM Master Instructor Amanda Gantt
This is a popular question, especially for those of us who have hit the inevitable plateau with our personal fitness goals. Is it possible to achieve your goals with intense workouts three days a week, instead of less-intense workouts five days a week? I believe the answer is YES! However, you’re going to have to exercise smarter (and harder) in order to see results.
Our schedules are hectic and our personal time is limited. If you are currently struggling to maintain a five-day-a-week fitness regimen, you may want to consider dropping back to working out only three days a week, as this can provide you with the time and results you need, provided that you commit to intense, total-body workouts — and that you give 100-percent effort.