Are you in need of work out motivation? Well you’re in luck because here are 12 fun facts about exercising that are sure to inspire you.
1. Music improves workout performance
Listening to music while exercising can improve work out performance by 15%.
2. Exercising improves brain performance
Cardiovascular exercise helps create new brain cells. This
improves brain power and brain activity.
3. Working out sharpens your memory
Exercising increases the production of cells that are responsible for learning and memory
4. Running burns calories!
If you run at a 10 minute per mile pace you can burn 104.3 calories per mile.
5. More muscle mass = burning more fat while resting
The more muscle mass you have, the more fat your body burns while resting.
6.Exercise prevents signs of aging
If you exercise 3 times a week for 45 minutes you can help prevent signs of aging.
7. A pound of muscle burns 3 times more calories than a pound of fat
Having more muscle than fat means you can consume more calories.
8. You get sick less often
Exercising on a regular basis helps boost your immune system.
This means you’ll get sick less often than people who don’t exercise.
Exercising increases the amount of endorphins that are released into your body and increases productivity.
10. Workouts can improve the look of your skin
Sweat releases dirt through your pores which reduces acne and breakouts.
Workouts improve the overall look of your skin.
11. Exercising boosts self-confidence
Exercising can help ease your mind and rejuvenate your body. Working out will make you feel great and boost your confidence.
12 Working out helps you sleep better
If you’re someone who has trouble sleeping or staying asleep then working out
is your answer.Exercise helps to clear your head and helps you feel relaxed.
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Coming home after a tiring workday? Waking up late on a lazy Sunday morning? Some days you want nothing more than a hot, nourishing meal waiting for you at the table. That’s why we’ve gathered 12 meaty slow-cooker meals, bursting with flavor and protein, that let you just set it and forget it!
1. CROCK-POT BUFFALO CHICKEN LETTUCE WRAPS | SKINNYTASTE
All the flavors of Buffalo wings without all the added fat and calories? Sign us up! Try these at your next tailgating party. They’re so tasty, your guests won’t even miss the real deal. Recipe makes 6 servings at 1/2 cup chicken and veggies each.
Nutrition (per serving): Calories: 148; Total Fat: 2g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 56mg; Sodium: 879mg; Carbohydrate: 5g; Dietary Fiber: 2g; Sugar: 2g; Protein: 25g
2. SLOW COOKER COCONUT CURRY CHICKEN | BOYS AHOY
One taste of this spiced coconut curry chicken will leave your mouth craving more. Onions, carrots and bell peppers bulk up this easy recipe. To soak up the creamy curry sauce, serve with whole-grain rice, naan or noodles. If you’re a fan of heat, kick it up a notch with diced chili peppers or hot sauce. Recipe makes 6 servings.
Nutrition (per serving): Calories: 366; Total Fat: 14g; Saturated Fat: 12g; Monounsaturated Fat: 0g; Cholesterol: 75mg; Sodium: 769mg; Carbohydrate: 24g; Dietary Fiber: 5g; Sugar: 11g; Protein: 38g
Got 15 minutes in the morning? Prep this quick Latin chicken, and come home to spicy and smoky aromas wafting from your kitchen. This dish contains sweet potatoes and black beans, which provide a substantial amount of your daily fiber needs, at 7 grams per serving. Recipe makes 6 servings.
Nutrition (per serving): Calories: 449; Total Fat: 14g; Saturated Fat: 5g; Monounsaturated Fat: 0g; Cholesterol: 2mg; Sodium: 369mg; Carbohydrate: 36g; Dietary Fiber: 7g; Sugar: 8g; Protein: 43g
4. SLOW COOKER IRISH BEEF STEW | COOK SMARTS
Simmer budget-friendly beef stew meats to tender, fall-apart perfection using your slow cooker. The trick is to tenderize the beef before cooking, then let it stew slowly using the gentle heat from your slow cooker. It’s hard to be patient when your home smells so delicious, but, trust us, it’s worth the wait. Recipe makes 4 servings at 2 cups each.
Nutrition (per serving): Calories: 363; Total Fat: 11g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 9mg; Sodium: 582mg; Carbohydrate: 35g; Dietary Fiber: 6g; Sugar: 7g; Protein: 27g
5. SLOW-COOKER PORK SLIDERS | MYFITNESSPAL’S ORIGINAL RECIPES
Slide these comforting Cuban sliders into your lunch box! This recipe uses lean pork shoulder simmered in a sweet, citrusy broth made from fresh orange and lime. Serve the meat on one whole-grain slider bun with a slice of Swiss cheese and some pickles for a complete meal. Recipe makes 8 servings at 1 slider each.
Nutrition (per serving): Calories: 415; Total Fat: 17g; Saturated Fat: 5g; Monounsaturated Fat: 8g; Cholesterol: 133mg; Sodium: 890mg; Carbohydrate: 21g; Dietary Fiber: 3g; Sugar: 6g; Protein: 43g
6. SLOW COOKER BARBACOA SHORT BEEF RIB TACOS | CAFE DELITES
Tender, juicy meat falling off the bone, rich in barbacoa flavors, is a surefire sign of a satisfying meal. Once you’re ready to eat, set up a taco station with bowls of cilantro, onion and avocado because — let’s be honest — garnishes make tacos extra delectable. Recipe makes 12 servings at 1 taco each.
Nutrition (per serving): Calories: 363; Total Fat: 19g; Saturated Fat: 8g; Monounsaturated Fat: 8g; Cholesterol: 88mg; Sodium: 559mg; Carbohydrate: 15g; Dietary Fiber: 1g; Sugar: 3g; Protein: 30g
7. SLOW COOKER TURKEY CHILI | SKINNYTASTE
This mild, kid-friendly chili is made with lean ground turkey, corn, bell peppers, tomatoes and spices. Top with with crunchy baked tortilla chips, and watch your little ones gobble it up. This chili can also be made in large batches for freezing and reheating. Recipe makes 5 servings at 1 cup each.
Nutrition (per serving): Calories: 222; Total Fat: 3g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 74mg; Sodium: 719mg; Total Carbohydrates: 20g; Dietary Fiber: 3g; Sugars: 7g; Protein: 32g
8. CROCK POT CHICKEN TACOS | THE COZY COOK
Cumin-and-garlic-infused chicken gently simmers with black beans and corn for a nutritious, no-fuss Mexican-inspired dinner the whole family will enjoy. Recipe makes 8 servings at 1 flour tortilla + 1/8 filling each.
Nutrition (per serving): Calories: 376; Total Fat: 14g; Saturated Fat: 7g; Monounsaturated Fat: 3g; Cholesterol: 69mg; Sodium: 656mg; Carbohydrate: 42g; Dietary Fiber: 8g; Sugar: 3g; Protein: 25g
9. SLOW COOKER TACO MEAT | COUPON CLIPPING COOK
Slow-cooked and saucy, this taco meat is brimming with seasonings — from oregano and cumin to garlic and chili powder — for maximum taste bud satisfaction. This is a recipe that’ll have you wanting to lick your fingers clean! Recipe makes 8 servings at 2 crispy taco shells + 1/8 filling each.
Nutrition (per serving): Calories: 406; Total Fat: 22g; Saturated Fat: 8g; Monounsaturated Fat: 5g; Cholesterol: 71mg; Sodium: 255mg; Carbohydrate: 28g; Dietary Fiber: 6g; Sugar: 3g; Protein: 24g
10. EASY SLOW COOKER CHICKEN CHILI | HEALTHY NIBBLES & BITS
Come home to a warm, nourishing bowl of stew that soothes the soul — without needing to actually cook. This easy chicken chili takes only 10 minutes of prep time — your slow cooker handles the rest. By the time you get home, you’ll have a chunky chili packed with chicken, beans and veggies in addition to an entire house filled with inviting, savory aromas! Recipe makes 8 servings at 1 1/2 cups each.
Nutrition (per serving): Calories: 248; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 52mg; Sodium: 390mg; Carbohydrate: 34g; Dietary Fiber: 7g; Sugar: 6g; Protein: 24g
11. SLOW COOKER JERK CHICKEN | THE HEALTHY MAVEN
This recipe for jerk chicken bathes chicken drumsticks in a flavorful jerk spice, slow-cooks it for four hours and quick-broils it for added crispiness. Imagine coming home to that meal! This dish pairs well with rice, beans and/or a side salad for a complete meal. Recipe makes 5 servings at 2 drumsticks each.
Nutrition (per serving): Calories: 253 ; Total Fat: 12 g; Saturated Fat: 6 g; Monounsaturated Fat: 5 g; Cholesterol: 184mg; Sodium: 376 mg; Carbohydrate: 6 g; Dietary Fiber: 1 g; Sugar: 4 g; Protein 34 g
12. SLOW COOKER ASIAN CHICKEN LETTUCE WRAPS | COOKING CLASSY
Sweet and salty, these Asian chicken lettuce wraps make an easy lunch or dinner with only 15 minutes of prep! Crisp iceberg lettuce makes this dish all the more refreshing and lower in carbs — a double win! Not a fan of lettuce? Serve over a bed of shredded cabbage or mixed greens instead. Recipe makes 6 servings at 2 wraps each.
Nutrition (per serving): Calories: 338; Total Fat: 15g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 91mg; Sodium: 723mg; Carbohydrate: 32g; Dietary Fiber: 4g; Sugar: 13g; Protein: 34g
Winter is here and it’s starting to get cold and when it’s cold it’s really hard to stay motivated about your health and fitness!!
We tend to take on a “Snuggle up” mentality, we eat more and we do less – human hibernation! But we are not bears, we don’t need layers and layers of fat. And for this reason whilst our overindulgence feels good it also feeds negativity, too much chocolate, too many roast potatoes… the need for a baggier top, the avoidance of the mirror it can be a 12 week spiral and then we hate our spring bodies!
Winter brings the cold, illness, the blues and isolation.
So consider the following.
Exercise in winter can provide more benefit than exercise during the rest of the year, because it specifically answers our winter body needs.
Here are the top 6 reasons to keep exercising when the temperature drops.
1. THE SUN IS MORE OF A FRIEND THAN YOUR HEATER
There’s a reason it’s called the sunshine vitamin. While there are a limited number of foods that can provide your body with vitamin D, the easiest source is from exposure of bare skin to sunlight.
During summer a short exposure of 10-15 minutes is plenty, but in winter, sunshine can be harder to come by, especially if you are snuggled up indoors. So that’s why its VERY important to get outside and get moving and smile at the sun!
Sunshine makes strong bones, and keeps your immune system strong. It can also boost positivity, help prevent high blood pressure, diabetes and cancer.
2. KEEP WARM
Save electricity and an expanding waistline by heating your body up naturally with a workout. The rise in your body temperature, during a work out, has a soothing, calming effect on your body, not unlike a long soak in a warm bath or lying in front of the heater.
Yes, its cold when you first step outside, but if you layer up (daggy doesn’t matter) and get moving you will be hot within no time at all! And we mean HOT!
3. STAY HEALTHY
Research has shown time and again that regular exercise strengthens your immune system so it can fight off bacterial and viral infections. This becomes particularly important in winter when colds and flu rear their ugly heads.
When you exercise and get your blood pumping, immune cells circulate through your body more quickly helping them seek and destroy infections. But this boost only lasts for a few hours, so exercise needs to be regular for long-term effects. (book into one of our camps now and get down to the park!)
4. BEAT THE WINTER BLUES
Whether it’s the usual winter blues or the more serious SAD (seasonal affective disorder) putting a gloom over the colder months. A daily workout releases feel-good, de-stress brain chemicals, gives you a break from the daily grind and helps ease depression. Plus, if you combine exercise with the great outdoors you can cheer yourself up even more!
We know that after exercise, the brain releases the “feel-good” chemicals serotonin and dopamine, which can help to reduce anxiety and depression while boosting wellbeing,”
45 minutes in the day could change your whole outlook on winter!!
5. TAKE A DEEP BREATH
Being cooped up with nothing but heaters to keep the air moving means fresh air is much harder to come by in winter! Generally, the air outside is healthier then that inside so going for a walk or run outside gives your lungs a chance to detox and breathe deeply without concern for breathing in other people’s bugs (at home or from the office!)
6. AVOID WINTER WEIGHT GAIN
In the colder months it is so easy to turn to comfort food, because its so satisfying and it makes us feel good, well for a little anyway, and then we feel guilty. Its so easy to become a hibernating bear! No wonder it’s known as the ‘winter weight gain’ period. The average person puts on up to 4 kg! The only way to make up for those added treats is to increase the amount of exercise you’re doing. Try and balance your energy in and energy out then the shredding of clothes in spring wont be such a shock!
We hope we have inspired you. Getting up and out and moving with Live Life Get Active is easy. We are in the park Monday to Friday and we always have fun. So if you are looking for a bit of motivation and a buddy to push you on in these winter weeks, then register today, book in and say goodbye to the hibernating bear!!!
Start with these simple day-by-day changes to your daily routine to lose belly fat in just 2 weeks!
I’ve written about how to get started exercising regularly. Today I’m expanding on that post with some more details about daily changes you can do to turn it into reality. You may never have worked out or stopped or slowed down because of other commitments. Maybe you’ve had a health setback, or you just worked out because […]
Halloween is full of festive activities, including the trick-or-treating tradition for both young and old alike. With candy around every corner it may feel difficult to practice moderation. A fun-size Snickers here, a mini bar Twix there–it’s all too easy to gobble up your fair share of empty calories and added sugar, even if your treats are portion appropriate.
This Halloween, stay on track. Use the infographic below to learn how much added sugar you’re getting from your treats, and what it takes to earn your Halloween candy.
We’ve calculated how many minutes of trick-or-treating it would take for you to burn off your favorite fun-sized candy based on the average male and female body size. Here are our assumptions; keep them in mind as you scan through the graphic below:
- The average male (5’8 and 195 pounds) burns 100 calories in 23 minutes walking at 2.5 miles per hour.
- The average female (5’3 and 166 pounds) burns 100 calories in 27 minutes walking about 2.5 miles per hour.
We used 2.5 miles per hour because the national average walking speed is about 3 miles per hour, but we thought you may need to slow down for the little ones!
by CINDY MA
Although you work out and stay physically fit, you can always boost your efforts to make healthy choices and stave off extra pounds. To start, try healthy lifestyle swaps like these four below, which can impact your overall well-being.
Why: Research published in the Journal of Clinical Sleep Medicinesuggests ingesting caffeine hours before nightfall causes a disturbance in sleep. In this study, participants who consumed caffeine up to six hours before bed lost more than an hour of sleep.
The Swap: To avoid the 4 p.m. slump, hit the stairs. A new study published inPhysiology & Behavior found that 10 minutes of walking up and down stairs at a regular pace was more likely to make participants feel energized than ingesting 50 milligrams of caffeine. (This is the equivalent to about a cup of green tea (59 mg), two cans of soda (58 mg) or just less than a shot of espresso (63 mg)).
Why: The American Heart Association released a science advisory on the dangers of sedentary behavior. It states that Americans, on average, sit 6–8 hours per day, which leads to all types of health issues, ranging from diabetes to death. Even those who stay active in their personal time don’t have the same problematic health reductions as those who move more.
The Swap: To improve your daily mobility, try switching your smaller work meetings, such as one-on-ones, to walking meetings. “The goal with walking meetings isn’t to sweat up a storm. The goal is just to integrate a little more natural movement into daily life,” says Dani Singer, fitness director of Fit2Go Personal Training in Baltimore, Maryland. “The boost you receive in mood and energy will pay off much higher than the calories you burn.” As added bonuses: research published in the Journal of Experimental Psychologysuggests that walking leads to increased creative thinking, and an exploratory study from the Harvard Business Review proposes that walking meetings support better cognitive engagement on the job.
Why: A vacation may not only leave you with extra weight, but it can hang around for six weeks post vacation. In a study published in Physiology & Behavior, participants who took a one- to three-week vacation gained an average of almost 1 pound. To put this amount in perspective, the average American gains 1–2 pounds per year.
The Swap: Skip the depressing hotel gym and build exercise into your vacation by doing what the locals do. “Different places often have different cultures when it comes to exercise, and trying working out their way can add a fantastic experience to your trip. In India, try yoga; in China, try tai chi,” says Julia Buckley, a trainer in the U.K. and author of “The Fat Burn Revolution.” “Change your mindset from seeing exercise as a chore which you shouldn’t have to do on vacation to thinking of it as something that will enhance your vacation by energizing your body and calming your mind.”
Why: Although the percentage of online shoppers continues to outpace in-person buyers, the statistics show people still prefer brick-and-mortar stores.Retail TouchPoints, an online publishing network for retail executives, conducted a survey of consumers and found that 85% prefer to shop in person because they like to touch and feel products before they purchase; 36% don’t like waiting for items to be delivered and 30% like to receive advice on what products they should purchase.
The Swap: Park your car far from the front and enjoy the time spent strolling around — you’re burning calories. Use a basket instead of a shopping cart if you’re only picking up a few items. To find out how many calories you’ll burn, use the MapMyRun calorie calculator.
by JENNIFER PURDIE
Eggs are a top-logged food for a reason. High in protein and supremely versatile, eggs aren’t just for breakfast. These simple, quick egg dishes are ready in minutes and a great way to start, or end, your day.
1. SOY SAUCE AND GREEN ONION SCRAMBLED EGGS | BOWL OF DELICIOUS
With a total preparation time of 5 minutes, this recipe is a no-brainer. Using low-sodium soy sauce adds flavor without unnecessary additional sodium. Recipe makes 2 servings at 2 eggs each.
Nutrition (per serving): Calories: 218; Total Fat: 16g; Saturated Fat: 4g; Monounsaturated Fat: 9g; Cholesterol: 372mg; Sodium: 374mg; Carbohydrate: 3g; Dietary Fiber: 0g; Sugar: 1g; Protein: 14g
2. BREAKFAST EGG CUP | HELLO GLOW
Eggs, bacon and vegetables offer everything you want in a meal without the hassle. Add the ingredients together in an oven-safe container, then bake while you get ready. Recipe makes 2 servings at 2 eggs each.
Nutrition (per serving): Calories: 244; Total Fat: 18g; Saturated Fat: 4g; Monounsaturated Fat: 8g; Cholesterol: 377mg; Sodium: 374mg; Carbohydrate: 5g; Dietary Fiber: 3g; Sugar: 1g; Protein: 15g
3. CHEESY ZUCCHINI QUINOA EGG MUFFINS | SPOONFUL OF FLAVOR
This simple recipe can be prepped in advance and frozen for those moments when you don’t have time to cook. Recipe makes 10 servings at 1 muffin each.
Nutrition (per serving): Calories: 70; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 76mg; Sodium: 174mg; Carbohydrate: 6g; Dietary Fiber: 1g; Sugar: 1g; Protein: 6g
4. 5-MINUTE SALTY-SWEET BREAKFAST | IOWA GIRL EATS
Use the last of your summer peaches in this sweet-and-savory egg dish. Ready in 5 minutes and providing 6 grams of fiber and 12 grams of protein, this is an ideal post-workout meal. Recipe makes 1 serving at 1 egg each.
Nutrition (per serving): Calories: 225; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 179mg; Sodium: 287mg; Carbohydrate: 30g; Dietary Fiber: 6g; Sugar: 9g; Protein: 12g
5. SCRAMBLED EGGS WITH MATCHA AND LIME | A COUPLE COOKS
Matcha is making headlines as an energy-boosting superfood, so why not add it to your eggs? Its subtle flavor is brightened by a splash of lime for an easy scramble featuring 13 grams of protein. Recipe makes 4 servings at 2 eggs each.
Nutrition (per serving): Calories: 168; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 4g; Cholesterol: 377mg; Sodium: 443mg; Carbohydrate: 3g; Dietary Fiber: 1g; Sugar: 1g; Protein: 13g
6. EGG WHITE SCRAMBLE | I FOOD REAL
Egg whites are a good way to increase your protein since more than half of the protein comes from the white. This scramble comes in at less than 150 calories per serving and packs a generous 17 grams of protein. Recipe makes 2 servings at 3 egg whites each.
Nutrition (per serving): Calories: 127; Total Fat: 1g; Saturated Fat: g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 300mg; Carbohydrate: 11g; Dietary Fiber: 3g; Sugar: 5g; Protein: 17g