Strawberry Dream Smoothie
We love post-workout smoothies- there’s no better way to sneak in extra servings of fruits & veggies. This strawberry dreamboat smoothie is a big, creamy, hit. Try it out today!
Makes 1 serving:
1/4 c. plain or vanilla greek yogurt
2 Tbsp Smucker’s® Simple Blends® Summer Fruit Fruit Spread
1/4 c. fresh or frozen strawberries
1/2 c. Milk
1 Tbsp Oats
Mix in blender & sip away
Treadmill Interval Workout
The Nordictrack team would like to wish you a Happy President’s Day!
Whether you’ve got the day off from work and school, or you’re sitting at the office, make things exciting on the treadmill today! It feels great to break away from your usual routine, so we’ve stumbled upon a great interval workout to get your body in motion. Jump on your machine & try it out:
Heart Disease & Prevention
There’s a good chance someone you know has been affected by Heart Disease. The fact is that heart disease is the leading cause of death for both men & women. Spread the love and the awareness of heart disease by sharing this with your loved ones.
The great news is there are things you can do to decrease your risk!
The Center for Disease Control lists the following lifestyle changes that will keep you and that heart of yours happy, they include;
1. Eat a healthy diet that is low in salt; low in total fat, saturated fat, and cholesterol; and rich in fresh fruits and vegetables.
2. Be more active- Take a brisk 10 minute walk, 3 times a day, 5 times a week (that’s 30 minutes of activity a day, and yes, we’re counting).
Goals–10 Tips to Help You Set New Year’s Resolutions
I want to be more goal-oriented. I think most of us do. It just takes some time, thought and planning…which at times may be more than any of us have to give, but I know if we do it we will be so proud later on, down the road when we look back on our life and ask ourselves, “what have I done?” We will have lists and lists of the things we have done. Trust me, we are already accomplishing many of the things that we WANT to do, but seeing that “thing” on a list and getting the chance to check it off will feel so good and almost makes it more memorable because we wrote it down.
With the New Year here you can set those resolutions and use our tips to make a plan to be successful with your goals for 2013! Here are ten tips to help you get started and on your way to success!
1-Brainstorm: Take the time to really think about what you want to achieve. Take the time to prioritize and think about the things that really matter.
2-WRITE: Just start writing. You may be stuck at first, but as you begin you will think of many things that you would like to accomplish.
3-Be realistic: Set goals that are realistic and attainable. I don’t mean to say that you shouldn’t shoot for the moon, but start out with things that are challenging, but that are also attainable. Stating, “I will win the million-dollar lottery,” is not a realistic goal because I have no control over that. Set things that are within your control and work to obtain them.
4-Post your goals where you will you see them: No more mental check-lists. You will be far more successful if you, first, write your goals down, and second, post them where they are seen on a regular basis.
5-Be specific: I sometimes steer clear of writing goals that are too specific because I already have a fear that I won’t accomplish it. I know, I am setting myself up for failure before I even begin. But, the more specific your goals are, the better. When you have a clear and specific goal you can better set your plan to accomplish that goal. Know what you want and go after it.
6-Tell a friend or family member: After you have set your goals, share them with friends and family. There is a great sense of motivation that comes when you have others to support you along the way. You also have someone other than yourself that you are going to be held accountable to.
7-Be diligent: Most of the good things in life require patience, diligence and perseverance. “There is no short term pay out for many things and showing diligence will develop one’s self into a better more disciplined character.”
8-Believe: Believe in yourself and the things you are capable of! Having a positive mindset is half the battle when accomplishing a goal. Don’t let your own self keep you from accomplishing your goals.
9-You never fail until you quit: Don’t give up because that is when you fail. If you give your whole heart and strive to obtain your goal and still don’t quite make it, you didn’t fail! I promise you are closer to that goal than when you started. Don’t be afraid to try again.
10-Find ways to measure your success: Every inch you move closer to obtaining that goal equals success. Be aware of the progress you are making along the way.
We wish you all the best as you set, work and accomplish your own goals. You can do it! Happy goal setting and Happy New Year!!
Do you set goals? If so, do you feel like you accomplish more when you write it down? What helps you stick to your goals?
Written by Amy Jensen
December 24, 2012
Eat Healthy During the Holiday Season
The holiday season is a time to celebrate with family and friends. Unfortunately, for many it also becomes a time for over-eating and weight gain. According to the National Institutes of Health, holiday eating can result in an extra pound or two every year. Over a lifetime, holiday weight gain can really add up. The holidays don’t have to mean weight gain. Focus on a healthy balance of food, activity, and fun. By implementing a few simple tips you can stay healthy through the holiday season.
Ten Tips for Healthy Holiday Eating
1- Be realistic. Don’t try to lose pounds during the holidays, instead try to maintain your current weight.
2- Plan time for exercise. Exercise helps relieve holiday stress and prevent weight gain. A moderate and daily increase in exercise can help partially offset increased holiday eating. Try 10- or 15-minute brisk walks twice a day.
3- Don’t skip meals. Before leaving for a party, eat a light snack like raw vegetables or a piece of fruit to curb your appetite. You will be less tempted to over-indulge.
4- Survey party buffets before filling your plate. Choose your favorite foods and skip your least favorite. Include vegetables and fruits to keep your plate balanced.
5- Eat until you are satisfied, not stuffed. Savor your favorite holiday treats while eating small portions. Sit down, get comfortable, and enjoy.
6- Be careful with beverages. Alcohol can lessen inhibitions and induce overeating; non-alcoholic beverages can be full of calories and sugar.
7- If you overeat at one meal go light on the next. It takes 500 calories per day (or 3,500 calories per week) above your normal/maintenance consumption to gain one pound. It is impossible to gain weight from one piece of pie!
8- Take the focus off food. Turn candy and cookie making time into non-edible projects like making wreaths, dough art decorations or a gingerbread house. Plan group activities with family and friends that aren’t all about food. Try serving a holiday meal to the community, playing games or going on a walking tour of decorated homes.
9- Bring your own healthy dish to a holiday gathering.
10- Practice Healthy Holiday Cooking. Preparing favorite dishes lower in fat and calories will help promote healthy holiday eating.
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