Healthy Halloween Treats!

With Halloween right around the corner and your costume finally picked out, it’s time to start preparing for the party!  Here’s some ideas on healthy snacks to keep everyone satisfied while feeling good too! Fruit and Veggie Platter:  Take your favorite fruits and vegetables and arrange them into your favorite Halloween icons like a Jack O’ Lantern or a skeleton.

Clementine Jack o’ Lanterns:  Peel enough clementines for your guests and then stick a small piece of celery into the top to act as the stem.  They look just like pumpkins!

Carrot Fingers:  Peel enough carrots for your guests and cut them in half.  Using whatever  dip you have chosen for the party, place a small amount at the top to stick either a pumpkin seed or sliced almond to look like a finger nail.

Banana Ghosts:  After peeling the bananas cut them in half.  Using cheerios or chocolate chips and peanut butter as a glue, stick them on the banana to make a spooky face!

Apple Mouths:  Once cutting enough red apples into slices, place 4-5 mini marshmallows between the two slices to look like teeth.  Fasten the two slices together using a tooth pick.

These healthy snacks will be just as big of a hit as your party will be!  Your guests won’t be able to keep their hands off of them!

Challenge of the Week: One Song Workout!

Start out by finding your favorite 3.5-4 minute song to jam out to while working out.  Then all you have to do is try to finish these exercises before the song finishes!

  • 30 jumping jacks
  • 15 squats
  • 50 bicycles
  • 20 crunches
  • 10 push ups
  • 15 standing calf raises
  • 5 burpees
  • 30 jumping jacks

If you can’t complete the exercises before the song finishes don’t worry!  Try taking a few exercises out and incorporating them back in when you feel ready.  Or try coming up with your own set of moves that you feel comfortable with.  Add more or less, its all about what makes you feel good.

This is a great workout to do on those days that you can’t seem to find time to make it all the way to the gym.  Have fun and experiment with different songs and combination of exercises to get your heart pumping!

No more excuses! Reasons why we don’t work out (whether you want to admit it or not)

Let’s face it, we’re all guilty of coming up with an excuse or making believe we have a real reason not to work out when we’re probably just being lazy.  But the hard truth is there is a solution to anything we can come up with no matter how hard we try. “There’s always tomorrow”  Ahh.. procrastination at its finest but seriously… Just do it!

“I don’t know where to start”  A common problem among newbies.  Set small goals for yourself so you don’t get  to overwhelmed.

“I don’t have money to join a gym”  Thank god for Youtube.  Look up some tutorials on different exercises you can do at home or outside.

“I don’t have any time”  Take the stairs instead of the elevator because as much as we like to think that that one flight of stairs will kill us, it won’t.

“I don’t know what I’m doing”  Don’t be embarrassed! There’s no shame in asking for help.

We're all beautiful so feel good, spread the love, and last but not least have fun!

Top fitness trends to change up your workout!

People across the US are changing up their work out regimens with new fitness trends like mud runs, Crossfit, spinning, and dance fusion. Between the mud, obstacles, and the fact that it’s completely badass, mud runs like Tough Mudder challenge even the most fit athletes.  Besides being physically challenging mud runs test you mentally as well, allowing you to push yourself farther than you thought possible.

At only seven years old Crossfit has become a nationwide phenomenon.  Heavy lifting is not only limited too or associated with body builders anymore!  Crossfit gives you the ability to master weight lifting skill sets that you can do at the gym or at home by yourself.

Although spinning has long been around in the fitness community the industry has revamped its image producing new types of spinning like soul cycle and fly wheel.  Although no soul cycle or fly wheel studios have opened in Boston, we do have The Handle Bar, which is one of Boston’s top cycling hot spots.  The Handle Bar offers classes for all levels and incorporates weighted bars for a full body work out.  Get ready to sweat and have fun during this intense and exciting class!

Sick of Zumba? Then try Doonya or Groov3.  These California native dance classes give a whole new meaning to dance fusion and quickly spreading across the United States.  Doonya is a Bollywood inspired fitness class that uses traditional dance moves to get your heart up!  And there’s nothing like a live DJ to keep you motivated with great music and intense moves when you visit a Groov3 class.

A Lot of Stuff!!

So exciting...I have been formally asked to teach at the graduate level at Northeastern University!! What class? Physical Activity and Exercise: Effects on Musculoskeletal Health and Disease

Right up my alley! I am very excited to set out on this new adventure at my graduate Alma Mater...let the planning begin!!

 

Oh for spin tonight...I am featuring these guys. They ROCK! [soundcloud url="http://api.soundcloud.com/tracks/91195558" params="" width=" 100%" height="166" iframe="true" /]

Make it Your Own Workout!

Doesn’t matter if you are just starting your fitness routine or have been doing it for years you can get a great workout with this one progressive video! 10 minutes to glory! I love showcasing workouts like this, it doesn’t matter if you are a neophyte or a veteran you can follow along and customize a workout that fits you :) How this workout works is I do three progressive exercises back-to-back, if you are new to this repeat the first modification three times, if you want a bit more progress to the next level with me, if you are challenged enough there keep with it for the last round or again progress with me. If you ever need to back off go for it, listen to your body, I just guide you a bit. Enjoy guys!!

First Up Lunges:

Basic Lunge on either side, 10 reps each

Basic Lunge with a knee up, 10 reps on each side

Basic Lunge with a knee up into a push-up, 10 reps on each side

WATER!

Squats/Get ups (grab a chair)

With both feet on the ground, 10 reps

Single leg, 10 reps on each side

Single leg with a jump, 10 reps on each side

WATER!

Planks

about 10 -20 seconds each either on your knees, legs extended, or a knee cross crunch

Push-ups

On your knees, tricep push-ups, 10 reps

Legs extended, tricep push-ups, 10 reps

Traditional push-up (arms a bit wider and targeting chest) into a side plank, 10 reps

Watch the full video here!!

[youtube=http://www.youtube.com/watch?v=NuEeAYkvDg4]