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Family Fitness Tips

Have fun with your family while keeping fit! Quick workouts, fitness fun, family games, and healthy recipes.
Courtesy of
:
Sam Hawley
The Fitness Prescription


I hope you enjoy these tips
. Feel free to browse our extensive archive for past posts and tips.
​**As with all fitness activities, please consult your physician before participating in any activity or diet.


If you wish to receive day-to-day fitness advice, click the link below to follow them.

Follow The Fitness Prescription

Healthy Options Around the World #1

10/29/2013

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  No matter if you are traveling the world or just visiting a uniquely ethnic restaurant, it is useful to know which food options are most healthful. Here are some interesting choices from around the world (or your restaurant community) that would be great to try and may stay in line with your eating needs. You do not always have to order a salad when away from home to be healthy!
Greek: While the baklava and gyros look and smell amazing, opt to try some dolmades. These are grape leaves stuffed with some rice and other goodies and cooked in broth. So delicious and a very "local" food.

  German: Schnitzel is tempting, especially when it is sizzling on the table next to yours, but there are a few healthier options that you will love too! They have great veggie options and I recommend the white asparagus as a side dish. Some of the lower fat meats include venison and fish options. Good luck!

  Italian
:
With the smells of pizza and pasta taunting you at every turn, we need some good choices in Italy and in Italian restaurants. The antipastas with deli meats and vinegary dressings are always delicious, and caprese salad (with mozzarella, basil, and tomato) is my personal favorite. If you are in need for some gelato, opt for the sorbet options instead of the full-cream ones.

  Chinese: In China, many things are cooked in full-fat oils and it can be hard to find a healthful option. Try traditional Chinese soups as a lower fat option when in need of a lighter meal. Many of them hit the spot! If eating at an American Chinese restaurant or ordering take out, avoid the fried options and replace with kung pao chicken and egg drop soup!


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Pumpkin Season!!!

10/22/2013

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  Pumpkin season and Halloween candy season conveniently fall in the same month... which means there is a delicious and healthy alternative to all of those tiny, tempting candy bars! Skip the plastic pumpkins full of sugar and eat some goodies full of the real stuff... this season only comes once a year!


Benefits of Pumpkin


Vitamin A: keeps your eyes sharp
Fiber: aids in weight loss by keeping you full
Phystosterols: decrease bad cholesterol
Tryptophan: in the seed, which brightens your mood
Potassium: electrolytes useful for post workout


Healthy Pumpkin Recipe
Paleo Pumpkin Muffins
1 cup creamy almond butter
4 eggs
1/4 cup pureed pumpkin (best health benefits if fresh, not canned)
1/4 cup raw honey or agave nectar
2 tsp vanilla extract
1/2 tsp sea salt
1/2 tsp baking powder
2 tsp cinnamon
2 tsp pumpkin pie spice

Mix and put in greased muffin tins. Bake at 325* for 12-15 minutes or until toothpick comes out clean. You can drizzle raw syrup, honey or agave over the top and heat them up before eating. (You can even add dark chocolate nibs for some extra flavor!)


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Rickaroons

10/15/2013

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   Just got my first shipment of Rickaroons and had to share my experience with all of my readers! First of all, Rickaroons are basically whole food macaroons with fresh, pronounceable ingredients (all of which can be seen on their website) and no dairy or gluten. Too good to be true? I didn't think so!

   I ordered these snacks online at Rickaroons and took the suggestion of ordering the variety pack with 3 of each of the 4 flavors (12 cookies in all). The package arrived within 3 days of ordering and I was even given a tracking order confirmation for my shipment. This was very helpful as I prefer not having food sit out and was able to ensure I knew when my treats were in. When they arrived, each Rickaroon was individually wrapped and perfect for taking on-the-go or putting in lunches for kids or adults on trips or for work.

   Onto the important part of my experience, how did they taste?  They are more dense than a cookie and very much like a thicker macaroon. The consistency was perfect and very filling (I only got through half and was already full!) which makes them great for post-workout snacking or a meal replacing pick-me-up on a road trip. They are not quite as sweet as a cookie, but are an awesome healthy alternative to mindless snacks and sugary desserts. For those looking for a replacement to unclean and unhealthy desserts, these are a yummy option.

   My personal favorite were the Chocolate Blondes. Perfect for a dessert cookie or snack because they are sweet, filling, and have just enough of a mix of light chocolate and coconut. The Megaroons seem to be great as a powerbar or meal replacement as they are slightly less sweet but have chia seeds full of Omega-3s. Though I am usually not crazy about dark chocolate, the dark chocolate espresso and the double dark chocolate were really flavorful and seem perfect for the health-conscious chocolate lover. The only problem that I ran into was that the packages, while transparent so that you can see the Rickaroons, were not labeled and I struggled to tell the difference. Not so much for the Chocolate Blondies or the Megaroons, but the Chocolate and Espresso needed closer inspection.

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Abs in "crunched" time- 20 minutes or less

10/8/2013

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 Sometimes we just do not have enough time to get a full work out in, or only want to get our heart rate up for a short amount of time. Here is a perfect core work out to get your heart pumping and your abs strengthening in a short time.



Quick Core-only
Planks
  • Get into a push-up position on your elbows instead of your hands. Hold your core tight and be sure not to arch your back or curve it toward the ceiling- you want to maintain the straightness of a plank with your whole body while you are doing the exercise. Only your toes and forearms should be touching the ground. Stay up as long as you can during that minute and get back up if you come down from the plank at any point.
  • For a variation for injuries or first timers, do the plank from your knees instead of your toes, but still maintain the straight-as-a-board positioning.
Sit-ups
  • From a normal crunch position, sit all the way up until your elbows touch your knees. Slowly come back down until your shoulders touch the ground and then begin again.
Oblique Sit-ups
  • Same as above but instead of elbows touching the knees of the same side, make a turn with your upper body at the top of the sit up and have the opposite knee and elbow touch. Be sure to do both sides throughout the minute.
Leg Lifts
  • Lay flat on your back and place your hands under your hip bones or buttocks. Lift your legs 6 inches off the ground and use that point as the bottom of the leg lift. From their, lift your legs another 6 inches to a foot then lower back to 6 inches off the ground. Repeat.
Bicycles
  • Go into a crunch position with your legs off the floor and at 90* with your body (as in the picture above). Kick one foot out at the same time that you turn your body and touch the opposite elbow to the knee still close to your body. Switch sides and kick out the other leg and twist to hit the other elbow to the knee that has returned to you. It should look and feel like you are riding a bicycle in a laying position.
  • Try to keep your shoulders off the ground the whole time and bike in a fluid motion.
Supermans
  • When you work your core, you have to also work your lower back. Lay flat on your stomach and simultaneously lift your chest and legs off the ground (as though you were superman flying).

Do each exercise for a minute (as many as you can do in that time). Take a 20 second break to transition to the next. Push each minute as hard as you can (great for all fitness levels). Repeat 3 times.
*If you have even less time, decrease the intervals to 30 or 45 seconds and the transitions to 15 seconds.


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Phone Apps- Stay Fit on the Go

10/1/2013

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  Here are a few free-to-download phone apps that are great for fitness and health at home or when running around. I like them for their ease of use and their effectiveness in keeping me on track.  Check them out and let us know if you have any app recommendations of your own!
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