202/365 BOSU: Toe Taps

Friends and Fitness Enthusiasts,

What is flat on one side and round on the other? a BOSU!

These fun pieces of equipment can bring on a lot of pain for beginners, enthusiasts, or hard core exercisers. The name BOSU means "Both Sides Up/Utilized," as in you can use both sides of this equipment. This week I'll share different exercises with you. You may feel silly doing them but, if you take it seriously, like anything else, you'll find it rewarding. Today's exercise is Toe Taps.

1. Put the BOSU so that the bubble side is up.
2. Start with one toe on the bubble, the other on the floor.
3. Hop the toe on the bubble down and the toe on the floor up.
4. Go for 30s-1m bouts. Rest for 30. Repeat!

In health,

Lauren

201/365 Super Bowl Guacamole

Friends and Fitness Enthusiasts,

I know that you won't read this until tomorrow but, now that I'm caught up, I can't get behind again. So after you've all had wonderfully healthy Super Bowl food, here is something you can add to your repertoire next year or your next party. I'm a huge fan of avocados; I hope you enjoy!

Ingredients:
- 2 vine tomatoes, diced
- 1/2 red onion, diced or smaller
- 1 tbsp fresh cilantro, torn
- 2 avocado (don't mash them, just scoop them out and slice them; they'll get nice and soft later without getting bruised by the back of your spoon)
- juice of 1/2 fresh lime
- dash of salt
- diced jalapeno (optional)

Recipe:
Add all ingredients in a bowl except for lime. Squeeze the lime onto your guacamole. Mix gently. Serve with your favorite whole wheat tortilla chips.

In health,

Lauren

200/365 200th Post and Celebratory Work Out

Friends and Fitness Enthusiasts,

Wow, 200 posts! It is appropriate then that I have finally caught up on my posts on this 200th day. In celebration of this post. Here's a total body work out with 200 moves, 10 exercises 20 times each:

1. Box Jumps
2. Lat Pull Downs
3. Backward Lunges - jump to switch if you're feeling tough
4. Push Ups
5. Leap Frogs - legs wide, jump as far as you can for 10, and high as you can for 10
6. Cable Rows
7. Bicycles
8. Chest Flys
9. Burpees
10. Plank (20 seconds)

Happy 200!

In health,

Lauren

199/365 Food Diary Example 3

Friends and Fitness Enthusiasts,

I haven't done this in about 120 posts so here goes:

Breakfast (~200 calories)
- 1/3 c. oatmeal with milk and sugar
- 1 banana

Lunch (~300 cal)
- Vegetable and beef stoup
- Mini carrot sticks

Post-workout snack (~300 cal)
- Thomas' Whole Wheat Mini Bagel with nutella and almond butter

Dinner (~350 cal)
- Smoked turkey, olive oil mayo, and two pickles on whole wheat bread

Snack/Dessert (~300 cal)
- 1/2 c. non-fat vanilla yogurt and 1/2 c. unsweetened applesauce

Total Calories - ~1450 (sadly not enough, need to eat a little more!)
Fruits and veggie servings: 5 yay

In health,

Lauren

198/365 It's Like Brushing Your Teeth

Friends and Fitness Enthusiasts,

The head coach of the 43 Health and Wellness Centers of Verizon said something great about running in an article for Passaic Valley Today:

"I do it every day. I feel it's like brushing your teeth," he said. "It's a must-do. I must feel good to make others feel good."

I hope you find a physical activity that you can do as habitually as brushing your teeth. Mine are running and yoga. What's yours?

In health,

Lauren

197/365 Applesauce Affair

Friends and Fitness Enthusiasts,

My love affair with applesauce continues. It's so tasty and refreshing when cold. It's versatile and yummy. It's a great snack if you are in a hurry or want to savor the texture and appley goodness.

If you don't like applesauce, it's okay. I hated it when I was a kid but, they always say that your taste buds change every 7 years; I think the applesauce one finally got turned on. Ways that I have read you can enjoy it are:
- mixed in oatmeal
- eaten with cinnamon and granola on top
- eaten with dried fruits
- eaten with yogurt (so good)
- mixed with different fruity jellies and preserves

Happy snacking!

In health,

Lauren

196/365 Heart Disease Awareness

Friends and Fitness Enthusiasts,

February is National Heart Month. Wear red on the 4th to remind friends, loved ones, and strangers to take care of their hearts!

Heart disease is the number one killer in America. It is also almost entirely preventable! Things that increase your risk for heart disease are smoking, high cholesterol, physical inactivity, high blood pressure, age, family history, diabetes, and being overweight or obese. I encourage you to know your numbers (BP at least, cholesterol if you can) and make sure that your older loved ones (males over 45 and females over 55) to know their numbers too.

What are ways you can prevent heart disease? If you're smoking, quit! If you've never smoked, don't start! It's a bad habit that is incredibly hard to break. Smokers always tell you, "Don't start smoking." Take their advice. Exercise is a huge way to decrease your risk. Exercise has been shown to increase HDLs, decrease blood pressure, help control diabetes, and promote weight loss.

The late Jack LaLanne, father of health and fitness, once said, "The only thing you can do to hurt your body is to not use it."

In health,

Lauren