Halftime HIIT Workout

Why sit around during halftime when you can fit in a great workout?
Weekends in the fall= lots of football!! Here is a fun HIIT (high intensity interval training) workout to fit right into those 15 minutes of halftime you have to kill

Now you can work-off all the brats, chips, and game day food! Bam! 🙂

#resiliencyfitness #football #collegefootball #collegegameday #HIIT #tailgating #NFL#workout #weekend #exercise #fall

#fitness #quickworkouts #challenge #getfit #workoutideas

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3 Awesome Ways to Use Apples

It’s not fall without apples, right?

Apple cider, apple pie, caramel apples… Hold up, I need to keep it healthy here! 😉 (Even though apple cider is oh so delicious!)

Tip 1:

Use apple butter or applesauce to replace the margarine, butter, or oil when baking. It adds just a little sweetness and the moisture needed to make what you are baking just as soft and delicious….. with way less fat! I do this with any kind of boxed cake or dessert, with graham cracker crusts, or even for homemade cookies (if it’s a fruit-based cookie).

Tip 2:

Add apples into a salad with chicken for a little sweet/salty combo. Or, try putting some thin apple slices on your boring old turkey sandwich to liven it right up. In the morning, nothing feels more like fall than warm healthy oatmeal with some apple pie spice and fresh apples mixed right in. Try it, you’ll love it~

Tip 3:

If you pack it, you’ll eat it. Before you go to work, take an apple with you for a snack. Or, if you have kids, make sure to throw one into their lunch bags. Apples are at their best this time of year, so get as many fresh ripe apples while you can! Apples are great in the morning too because they give you ENERGY! Some research has shown they provide more energy than reaching for that extra cup of coffee….. Plus, they have a lot of fiber to make your stomach happy too…. Convinced yet? 🙂 I hope so!

Pumpkin Roll Protein Bars —– Perfect for the fall!

These Pumpkin Roll Protein Bars taste just like the cake part of a traditional pumpkin roll, only less calories/sugar/fat and more protein! They are so delicious and packed with wonderful fall flavors. With only 45 calories per bar, who could possibly pass these up?? They were a huge hit! 

 

Pumpkin Roll Protein Bars

Ingredients:

1/2 cup Ideal brown sugar

1 4 oz snack size unsweetened applesauce

2 tsp cinnamon

1 tsp ground ginger

1 tsp apple pie spice (or pumpkin pie spice)

1 tsp baking powder

1 tsp baking soda

1/2 tsp salt

2 tsp vanilla extract

4 large egg whites

1 15 oz can of raw pumpkin

—-

2 ¼ cups whole wheat oat flour

1 ½  scoops vanilla protein powder

1/2 cup unsweetened almond milk

Directions:

  1. Preheat oven to 350 degrees.

  2. Combine and mix the first 11 ingredients with hand or stand mixer

  3. Combine oat flour and protein powder in separate mixing bowl

  4. Slowly add to batter, mixing thoroughly

  5. Add almond milk and mix until batter is smooth

  6. Spray 9 X 13″ Pyrex dish with non-stick spray.

  7. Spread batter into the Pyrex dish

  8. Bake for 30 minutes

 **Makes 24 bars**

Nutritional Information – 1 bar

Calories: 45

Fat: 0.7 g

Carbohydrates: 8 g

Protein: 3.7 g

pumpkin roll protein bars

 

 

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4 Easy Steps to Baking Spaghetti Squash

I have always heard people talk about using this squash as a substitute for pasta. So, I finally decided to try it. Maybe I was worried it would be a long process or wouldn’t know how to cook it, but it only took 4 simple steps: Cut, Scoop, Bake, and Shred.

 

What you’ll need:

1 medium spaghetti squash

Large knife

9×13 glass baking dish

1/3 cup water

Fork

Spoon

Bowl (2 salad or one large bowl)

 

 

Cut

  • First, cut the squash in half length-wise. I am accident-prone, so I put a kitchen towel underneath to hold it. It didn’t slip at all. spa squash 1

 

Scoop

  • It’s very similar to a pumpkin inside, so this will be good practice for Halloween. Taking the spoon, scoop out of the seeds and messy part, leaving only the squash flesh. It should look like an empty bowl. spa squash 2

  • spa squash 4

Bake

  • Preheat the oven to 425 degrees.

  • Pour the water into the 9×13 glass baking dish spa squash 3

  • Place both halves of the squash flesh-side down into the baking dish

  • Bake for 37-42 minutes

  • When you can easily put a fork all the way through the flesh to the skin, it’s cooked thoroughly. The outside becomes almost “crispy.” spa squash 5

Shred

  • Taking your fork, start to scrape the inside of the squash from one side to the other (as best you can).

  • You will notice that what you have scraped turns into what looks like spaghetti! Place the shredded squash into a bowl. spa squash 6

  • Continue until all squash has been shredded and removed. The only thing left will be the outer shell. One half of the squash literally fills up an entire salad/soup bowl. So, keep another one on hand!spa squash 7

  • Do the same with the other half of the squash.

  • Voila!spa squash 8

 

I have read various ways to serve the squash. Some people pour marinara sauce over the squash, just like pasta. Others will add seasonings, olive oil, chicken, and vegetables to make almost a pasta salad. The squash isn’t like butternut squash. It’s actually kind of bland. So, you can really experiment! Have fun baking this at home- just four easy steps!

Workout Warm-Up and Cooldown on “Live on Lakeside”

Another great show on Live on Lakeside! Everyone there is just amazing! I got to share why and how to warm-up and cool down before and after a workout~

http://www.wkyc.com/story/entertainment/television/lakeside-live/2014/09/12/dana-titus–work-out-warm-ups–91214/15514891/

or http://www.wkyc.com/local/live-on-lakeside/

The warm-up and cooldown are essential for any workout. Think “heat” during the warm-up. You want to pump blood through your largest muscle groups- in your legs! So, start with small squats and go deeper as your body becomes warmer. A little aerobic activity can increase heart rate, also preparing the body. Finally, do some dynamic stretching (don’t hold the stretch) before the workout. Depending on the duration and intensity of the workout, take at least 5 minutes to warm-up before you get going.

For the cooldown, think “lower and lengthen.” You want to lower your heart rate and lengthen your muscles. When your heart rate is high, you want to lower it slowly, not suddenly. So, after a workout, keep moving. This is also the perfect time to lengthen and stretch your muscles because they are warm and much more pliable. You can increase your flexibility and decrease your risk for injury by holding some static stretches and elongating muscles. Take the time to warm-up and cooldown from any workout to reduce injury, increase range of motion, bring more oxygen to the muscles that need it, and have an overall better, more effective workout!

A Report Card You Don’t Want to Bring Home

The very first U.S. Report Card on Physical Activity for Children and Youth was recently released, and let’s just say the grades weren’t something you’d want to show your parents. Overall, the grade for “overall physical activity” was a D-, a barely passing grade. Four out of the ten categories were given “incompletes,” indicating there wasn’t even enough data to give a grade. The report card stated that only 24.8 percent of 12-15 year-olds get the recommended 60 minutes of physical activity every day. A “D” was given for “sedentary behaviors.” To me, this wasn’t really a huge shock. But, the fact that kids between the ages of 6-19 spend 424 minutes EACH DAY sitting was utterly startling. After spending so many years as a school psychologist, it makes me wonder if there is a correlation between this and the number of students diagnosed with ADHD? Maybe they’re just not given enough time to MOVE! So what happens? They act out, can’t sit down, and can’t focus. With the constant barrage of information they are hit with day after day, that lack of movement makes it difficult to learn and retain information. But, that’s a whole other blog post (or a book 😉 ).

 

Children and youth spend over 7 hours per day engaged in sedentary activities, and children become more sedentary as they get older. No wonder the report card grade for “sedentary behaviors” was a D. The only plus I saw on the report card was that more elementary schools, since 2010, are requiring physical education classes. However, that is at the elementary level, not high school. PE is still not a requirement for all four years in the vast majority of high schools. Fewer kids are walking or biking to and from school. Most either ride the bus or are picked up and dropped off.

 

The report card gave an incomplete in the area of “active play”- the proportion of U.S. children and youth participating in daily unstructured, unorganized active play. I think there is an incomplete in this area because they know the data collected would be unbelievably terrifying. How many kids and teens do you see outside engaging in active play with peers? There are barely any. Why? Well, because they can play Xbox games with friends while sitting on the couch! There’s really no need to walk down the street to see a friend when there’s Face Time, texting, Facebook, Twitter, etc. and they can communicate with dozens of friends at once, right in the convenience of their own home.

 

I don’t know when playing stopped being fun. Isn’t that the meaning behind the word “play?” Adults, we are doing such a disservice to our kids. This needs to end NOW. We need to step it up and stop taking the easy way out. 17 year-old teens are being diagnosed with type 2 diabetes. One-third of children are now considered overweight or obese. If they are overweight or obese as children, what is going to happen to them as adults? Then, the pattern will continue with the next generation, and the next, and the next. Bottom line, we as adults are the ones that need to change the fate of our kids and teens. Now is the time.

 

 

3 Tactics to Improve Stage Presence

I know a lot of group fitness instructors who are just starting out sometimes get a little nervous in front of a big class of people! So, here are some tips that I’ve learned over the years that I hope will help or provide ideas as to how you want to teach your class. It’s all about being you! Don’t ever be afraid to be yourself! 🙂

 

  1. Don’t be over-prepared

  • Practice doesn’t always make perfect! Too much rehearsal can make it feel impersonal or robotic. You want the audience to see you and your personality shine through.
  • Be natural on stage, not perfect! The audience wants to know you are human, understand their feelings, and can relate personally to your topic.
  • Read the audience. If you over prepare, you will only be thinking about what you’ve memorized and how to get through it quickly. Pay attention to body language. It’s not about what you say, but HOW you say it!

 

 

  1. Think about your audience before yourself

  • Focus on what you can GIVE to your audience
  • You are in front of an audience because you are an expert in a certain area. Share that knowledge with others. Your words can change lives.
  • Make it personal. Tell a story that the audience can relate to
  • Engage and make eye contact~ not just with the people in the front row.
  • Move across the stage/platform, covering the space. Point to people who are actively engaged, sitting forward, nodding, and giving you energy. They will know you see them and make a connection.
  • You want people to feel that you are talking TO them, not AT them.

 

 

  1. If you make a mistake or leave out information, keep your cool.

  • To be perfectly honest, the audience technically doesn’t know what you’re going to be doing or talking about. That’s why they come to see and listen to what you have to say!
  • Don’t react when you make a mistake; act natural. No one can read your mind or see what is in your notes. However, they can see what you are communicating nonverbally. 80-90% of what we communicate is nonverbal, so they are actually more likely to notice.

 

Most importantly, HAVE FUN and invite your audience to do the same!