Get Your Veggies!

 If there is a way to do something more efficiently, I will find it. This holds true when it comes to getting enough nutrients in my diet. Smoothies are one of the easiest ways to make a nutrient-packed meal (or snack) that can be made in advance, frozen, and ready to grab & go.

Using Greek yogurt as a protein-packed “base”, you can easily get 2-3 servings of the recommended daily allowance of fruits & vegetables by adding a colorful assortment of your favorite fruits and juices. For even more nourishment, I dare you to include a veggie in smoothies by adding a handful of spinach (seriously)! I know, it sounds terrible (and I’ll admit, it may look a little funny), but I assure you, it tastes delicious!

The following recipe can be tweaked according to your taste buds. However, in general, I recommend the following ingredients to get you started.

If you have any favorite nutrient-packed convenient meal recipes you’d like to share, pass them along! 

Recipe for: Spinach Smoothie (No really, it’s good!) (Makes 1 serving)

This recipe is highly adaptable. Select from a variety of yogurts (preferably low or non-fat with no artificial ingredients or sweeteners) and fruits, according to on your taste preferences. Mango & pineapple adds a tropical twist, while frozen mixed berries are easy and convenient.

Ingredients

Directions

·         1 single-serve container of plain or vanilla Greek yogurt (6 -8 oz.) ·         ¼ c. frozen or fresh mixed berries ·         ½ banana ·         1 handful of baby spinach leaves, torn into pieces ·         ¼ c. 100% citrus fruit juice (orange, pineapple)

·         Empty one container of yogurt into a blender ·         Add ½ - 1 c. fresh or frozen fruit ·         Add ¼ c. fruit juice (optional, for flavor and/or more liquid consistency) ·         Add 1 handful of baby spinach leaves (torn into pieces) ·         Blend ingredients until mixed well and desired consistency ·         Add juice or ice for a thinner consistency ·         Add stevia extract if needed for sweeter taste (e.g., if using plain  Greek yogurt)

Kerri L. Mikeska, MHRM, PHR, NASM-CPT

What has your body done for you today? What have you done for it?

http://www.completefitnessconcepts.com

 

Flossing and Fitness: There is a Connection!

Exercising is like flossing teeth, it can be tedious and time-consuming, but after you do it, you always feel better. Additionally, like flossing your teeth, exercise is something you have to do regularly. When you don’t, the negative consequences on your health are profound.

To help make exercise a habit much like your daily flossing routine, I’d like to expound on making time for exercise and planning workouts.

While I have established a daily exercise routine, I realize this habit does not come easily to everyone. For this reason, I’d like to share a few tips to for starting, and following a fitness plan.

Mark your calendar - Literally, block out time on your calendar when you will exercise. This is your personal care-taking time. Make your health a priority!

Find an activity you enjoy (or at least, don’t detest) so you’re

more likely to follow through and do it regularly.

Make it convenient - Locate a gym or fitness class that is on your

way to/from work – or use facilities at the office.

Start small by setting realistic, attainable goals. For example,

commit to exercising two days each week or take a 10 minute

walk after lunch each afternoon. Gradually progress by adding more days

or time to your fitness routine.

Be prepared by having your workout gear ready to go each day. Set out your gear each night so you can grab it and go each morning.

Outline your workouts in advance so you don’t have to think about it in the moment. There are many cool fitness web applications or pen & paper journals available to record and track your workouts fitness progress.

Be flexible and improvise if needed. There may be some days when you can’t exercise until the end of the day, or can’t get in a full workout. Doing something is better than nothing.

Eventually, planning and sticking to a fitness routine will become a habit. There are a plethora of benefits you will notice immediately (increased energy, focus, creativity, productivity, confidence, quality sleep). These rewards will continue to increase, the longer you stick with your plan.

Conversely, once you form this habit, you will notice how not taking time out to exercise can put you in a “funk”. I was recently reminded of this truth after spending several consecutive uber-long days working on client site, followed by long hours at home devoted to non-billable work and personal obligations. To “save” time, I sacrificed my mid-day workouts a few days and regretted this decision each time. On these days, I was noticeably more tired, achy, agitated, resentful, less focused, and ultimately, less productive. Had I stuck to my commitment to take 30 minutes for myself to take a walk and get some fresh air, I would have been in a much happier, more productive state.

I am the first to admit, exercise is not always fun. (If it were, we’d all be doing it, right)?

If you have any tips for planning and sticking to a fitness routine, I encourage your comments.    

Kerri L. Mikeska, MHRM, PHR, NASM-CPT
What has your body done for you today? What have you done for it?

http://www.completefitnessconcepts.com/

Seventh Inning Stretch

Workplace Wellness: F.I.T. (Fitness Informant Tips) - June 2011

Have you ever wondered why baseball games have a 7th inning stretch? Sitting down for long periods is just not good for you! A typical work day is the equivalent of 2 baseball games.

If you suffer from the late afternoon slump and notice you’re tired and achy from sitting all day, it’s time to take a quick break, get up and move! Lace up your sneakers and get the creative juices and oxygen flowing to your brain and limbs! Whether it’s a half-hour exercise break, or a 5-10 minute stretch break, your mind and body will thank you. Afterwards, you are sure to have more energy, motivation, creativity, and productivity.

Don’t have time for a full workout? No problem! There are plenty of ways to sneak fitness into your workday. Here are just a few ideas to get you started:

• Take the stairs instead of the elevator
• Park further away from the building
• Use restroom breaks as reminders and opportunities to take a stretch break
• Stand up and stretch each hour (take a walk around the floor)

Stay tuned for more detailed tips in upcoming blogs. If you would like some extra encouragement before then, send me a note. I’m happy to share additional ideas and support.

Kerri L. Mikeska, NASM-CPT
What has your body done for you today? What have you done for it?
http://www.completefitnessconcepts.com/