Eating breakfast is like saving for retirement. We all know it should be a top priority, but it always seems like starting tomorrow is a better idea. Yet, study after study shows that people who make time for an early meal are much more likely to maintain a healthy body weight. Plus, eating breakfast can improve focus, energy levels and reduce homicidal tendencies.
Lucky for all of us, there are some breakfast ideas that are so easy, delicious and nutritious that they are capable of helping us to overcome the very strong forces of morning inertia.
The morning breakfast pie is just such an option. It consists of toasted bread (preferably whole grain), nut butter (peanut or almond work great) and sliced fresh fruit. My favorites are apples, strawberries and blue berries.
The morning breakfast pie has everything you need to start your day out right. The bread offers complex carbohydrates for energy and fiber. The nut butter has a bit of protein to keep you feeling satisfied and a tad of healthy fats. The fruit offers just the right bit of sweetness, vitamins, even more fiber and a head start on your five-a-day.The morning breakfast pie takes less than two minutes to make and is a great investment in the rest of your day.
Make one today for a happier, leaner and more productive tomorrow!
A good scrambling hike is like a daypass to the world’s most scenic and challenging gymnasium. Somewhere between hiking and mountaineering, a scramble might have you crossing a stream on a fallen log, rock hopping on all fours, or crawling underneath a rebellious tree that decided to grow sideways. Once you get hooked on the challenge and unpredictability of a good scramble, regular ol’ hiking might feel as boring as a walking on a treadmill.
Scrambling is also great for your brain. Instead of just putting one foot in front of the other you are challenged to figure out the best path over various obstacles based on your own capabilities. Can you fit through there? Can you jump that far? After a good scramble your brain will be as stimulated as your body.
Scrambling also encourages team work. You and your trail mates will be trying to figure out the best routes, letting each other know which rocks are slippery and generally working through it all together, helping you to develop A+ communication skill as you get fit. Keep in mind, especially if you’re a beginner, that scrambles are a bit more dangerous than conventional hikes. Always bring a buddy and toss a first aid kit in your daypack for good measure.
What I love about a good scramble is that every component of fitness is simultaneously challenged. You may be strong in a gym, but true fitness is demonstrated with one foot on a rock, one in the air, your body stretched out while you pull yourself forward with one arm. Scrambling will put you into positions that the average gym couldn’t come up with in its wildest dreams.
And speaking of boring, repetitive gyms, a scramble hike is never the same twice because the landscape is always changing. And if you’re the kind of person who’s always looking for ways to improve, this type of hike can also a great diagnostic fitness test. Scrambling will let you know if you need to spend more time working on balance , improving your range of motion or increasing your upper body strength. Pay attention during a scramble and your weaknesses will be revealed.
So get scrambling, the world is your obstacle covered oyster!
The next time you are dreading the cardio portion of your fitness life, consider the following records. I promise that 30 minutes on the elliptical trainer won’t seem so daunting.
Longest amount of time spent on the stationary bike
George Hood rode for more than 111 hours while raising over $30,000 for charity. Go George go!
Longest non-stop hill walking trek
Emil Llic covered 126 miles (204 kilometers) on rocky and mountainous roads without any rest, even consuming food and drink on the move. Let’s all hit the incline button on the treadmill in his honor.
Longest swim
Martin Strel swam 3,272 miles (5,268 kilometers) down the Amazon River. “The Fish Man” covered this whopping distance in only 66 days while dodging piranhas, crocodiles and Columbian drug lords. At least when you have to share a lane with other swimmers they don’t usually try to bite you.
Longest solo run around the US perimeter
Reza Baluchi spent six months running around the United States covering 11,000-miles (17,701kilometer) along the way. Now that’s a road trip.
Greatest distance travelled on a treadmill in 24 hours
Edit Berces covered 153.6 miles (247.2 km) on a treadmill set up at the Euro-centre Shopping Mall. She must have been so ready to hit the food court after that! On the men’s side, Arulanantham Suresh Joachim ran 160.24 miles (257.88 km) in one day.
We all know salads are good for us, full of fiber, vitamins in their natural states and healthy oils. Unfortunately, making salads on a daily basis can be as much fun as cleaning out the crisper drawer. For some reason, after a full day making a healthful salad feels like a monumental chore. Luckily for you, there is the Salad of the Week solution.
I learned this practice from a very healthful roommate that I lived with for a few months (she also stretched during conversations and danced along the beach wearing her walkman). Each week Super Healthy roommate would visit the local farmers market, stock up on produce and then come home and make a giant salad. She would put the mega salad in the biggest Tupperware bowl I had ever seen and then eat from it for the rest of the week (she ate it without dressing, so maybe she was part rabbit).
This method is brilliant for many reasons. Jumping right on top of the produce before it is even put away ensures that nothing is stashed and forgotten, avoiding the sad, gooey fate of so many vegetables bought by well intentioned people. Also, making one big salad can be a relaxing meditative experience, as opposed to the daily grind of pulling everything out, chopping a little bit of each and then putting everything away again. Salad mass production is much more efficient than the frustrating piece-meal method.
The best part is that when a salad is pre-made and ready to eat you are much more likely to eat more salad thereby keeping your nutritional halo shiny and green.
So get chop, chopping and let the good health roll!
Jump ropes are one of the best bargains in fitness. Great ropes are available for $10 to $15.
Jump ropes are eminently portable and excuse proof. They are light, compact and ready to go with you anywhere.
Jumping rope promotes great posture. There is no way to jump rope while slumping or slouching.
Jumping rope is lower impact and easier on the joints than running, because you usually land on two feet instead of just one. Wear good shoes and don’t try it on concrete for best results.
Jump ropes are associated with bad ass boxers and other super fit types.
Jump roping allows for endless variations and moves, which always keeps things fun and interesting. Check out jumprope.com if you really want to be impressed.
Jumping rope is intense; you can cram a lot of sweat and effort into a little bit of time.
Jumping rope combats osteoporosis.
Jumping rope will improve your footwork, coordination and rhythm and keep you from being laughed at weddings.
Jumping rope increases cardiovascular fitness and lower body strength.
So grab a rope, find a giving surface and get bouncing!
**Clear it with your doctor before starting any new exercise program, especially if you have a history of joint or cardiovascular problems.
The holiday pound exchange. The Christmas cookie layer. The Santa belly. The holiday bonus. Call it what you like, but gaining a few pounds (or more) over the holiday season is as much a tradition as throwing away fruitcake or crowded mall parking lots. Keep a few things in mind to avoid adding “sled handles” to your winter physique
Only eat the REALLY good stuff
This means politely passing or discretely trashing many home baked treats or party options. Remember calories you don’t enjoy are just as potent as those you do.
Get Fierce
During the holidays you’re not likely to have more time to workout, so the best way to keep the calorie balance in your favor is to ramp up the intensity. Add hills and/or sprint intervals to your cardio routine. Try jumping rope or mountain climbers between strength sets. Do power yoga moves instead of your usual static stretches.
Weigh yourself
Even if you usually don’t keep track of your poundage, it’s a good idea to weigh yourself at least once a week during the holiday season. The scale is an early warning device and will let you know if you have been enjoying a little too much cheer. Get a baseline, aim to stay within two to four pounds of that weight and make changes if you get too far off track.
Add nightly walks
Get out and enjoy all the lights, holly and inflatable Santa’s your neighbors went to so much trouble to put up. Even if you’re a scrooge at heart, it’s difficult not to enjoy the magical holiday transformation of your hood (while you burn a few extra calories along the way).
Ask Santa for a fitness treat
Stylish new gear or cutting edge equipment will get you excited to get started on your fittest year ever. Bring on the Champagne flavored Gatorade!
We all know salads are good for us, full of fiber, vitamins in their natural states and healthy oils. Unfortunately, making salads on a daily basis can be as much fun as cleaning out the crisper drawer. For some reason, after a full day making a healthful salad feels like a monumental chore. Luckily for you, there is the Salad of the Week solution.
