ACTION CHALLENGE 2014
Action of your choice, Running, Walking, Strength Training,
Cycling, Hiking …anything active
144 days
*3 days of active a week
196 days
*4 day of active a week
260 days
*5 days of active a week
*The above allows 1 day a month of missed activity with a
total of 4 weeks for the year.
Pick your Challange and Post it!
Get accountable and post your goals for the year/month.
Then to keep acceptable post your activity totals for the
week.
MAKE IT A LIFESTYLE!
Monday, December 30, 2013
Wednesday, December 25, 2013
Wednesday, December 18, 2013
Coach to 5k program 3rd Run day a week
Coach to 5k program 2nd Run day a week
| In order to get the 3 day a week program on here I have to separate it by 1 day a week. This is an 8 week program Everything you see on this page is only for the 2nd run day of the week (Wednesday) The next post will be for the third day of the week.
|
Couch to 5K run/walk Program First day of the week
| In order to get the 3 day a week program on here I have to separate it by 1 day a week. This is an 8 week program Everything you see on this page is only for the first day of the week. The next two posts will be for the 2nd day of the week and the third day of the week. Workout Day ONE of the Week _ MONDAY'S | |
| 1 | Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. |
| 2 | Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 22 minutes. |
| 3 | Brisk five-minute warmup walk, then do two repetitions of the following: |
| Jog 200 yards (or 90 seconds) | |
| Walk 200 yards (or 90 seconds) | |
| Jog 400 yards (or 3 minutes) | |
| Walk 400 yards (or three minutes) | |
| Jog 200 yards (or 90 seconds) | |
| 4 | Brisk five-minute warmup walk, then: |
| Jog 1/4 mile (or 3 minutes) | |
| Walk 1/8 mile (or 90 seconds) | |
| Jog 1/2 mile (or 5 minutes) | |
| Walk 1/4 mile (or 2-1/2 minutes) | |
| Jog 1/4 mile (or 3 minutes) | |
| Walk 1/8 mile (or 90 seconds) | |
| Jog faster 1/2 mile (or 5 minutes) | |
| Jog 1/4 mile (or 3 minutes) | |
| 5 | Brisk five-minute warmup walk, then: |
| Jog 1/2 mile (or 5 minutes) | |
| Walk 1/4 mile (or 3 minutes) | |
| Jog 1/2 mile (or 5 minutes) | |
| Walk 1/4 mile (or 3 minutes) | |
| Jog faster 1/2 mile (or 5 minutes) | |
| 6 | Brisk five-minute warmup walk, then: |
| Jog 1/2 mile (or 5 minutes) | |
| Walk 1/4 mile (or 3 minutes) | |
| Jog 3/4 mile (or 8 minutes) | |
| Walk 1/4 mile (or 3 minutes) | |
| Jog faster 1/2 mile (or 5 minutes) | |
| 7 | Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). |
| 8 | Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). |
Tuesday, December 17, 2013
Running Safety Tips
For those of you who are new to running here are some running safety tips.
1. RUN AGAINST TRAFFIC! That is, on the left side for us right-side-of-the-road driving countries.
If you are running in the same direction as traffic, cars will come up on you from behind. You can't see whether or not they're going to move out of the way. When you run opposite traffic, you have a chance to get out of the way if drivers don't see you
2. Wear bright colors: to draw attention to you. neon yellow, bright red, safety green, and reflective clothing
3. Keep your head up: look a head of you and pay attention to your surroundings.
4. Stop at intersections: Stop & look at intersections. Drivers are not expecting you to run out.
5. Don't run threw a red light : Wait. those wanting to "beat" the light will do so with not thinking about anything other than "beating" the light.
6. Run single file when running in a group - particularly in high traffic areas.
7. Avoid running alone in isolated areas - vary your route.
8. Run defensively: Have a game plan if a dog comes at you or if you get approached or attacked.
9. Don't argue or gesture ate people driving. (This might be common since but I've seen it done)
10. Have a Road Id on you. (I keep one on my shoe)
11. Let someone know where you are going and when you'll be back.
12. Take a cell phone. ( I won't tell you were I keep mine ;-)
I personally run with a flashing light attached to my shirt collar (day or night), and clothes that are reflective. It is well worth the money for my safety. However that doesn't guarantee the drivers will see me. I have to pay attention and look for them.
What are some things you do or don't do to run safe?
Let's Get Healthy,
TIA
WORKOUTS: Get the Most Out of your Work Out in a Short Time
Chose a *method then a work out and give 100% to it and you can be done with a 60 or 40 minute work out in 20 - 30 minutes. You need to workout at least 20 minutes to get the best benefit from each method.
With any exercise always consult with your doctor.
Cross country skiing: Is the first in cardio workouts to burn more fat calories per minute than any other cardio exercise.
Running: What can I say, one of the absolute best things to do for your body. It is 2nd in line for burning more calories per minute than any other form of cardiovascular exercise.
Now how to get the most of it, do intervals. I know it is hard but any runner who does them knows the befits of it. One is becoming a faster runner another is losing body fat.
Kettlebell: Is an awesome for giving you incredible muscular endurance when done in high repetitions with proper form and nutrition.
Weightlifting Cardio: The object of this is to do HITTS or Tabata's between your Strengths training (ST) exercises. With at least a 1 minute rest before returning back to ST.
Boxing: Can be done with a weight bag or just body weight. It can be as simple as kicking and punching techniques to complicated moves and equipment.
CrossFit: Is various calisthenics, free weights, kettlebells, bands, ropes, body weight and pull up bars. One would preform various activities at a hard fast pace with little or not rest.
Let's Get Healthy!
Coach TIA
*Methods are on previous blog
Sunday, December 15, 2013
Eating Eggs is a Must for a Healthy Lifestyle
1. Egg whites contain the purest form of protein found in whole-foods.
2. One large egg contains 6.3 grams of high-quality protein and all 9 essential amino acids.
3. TEggs are great for the eyes. According to one study, an egg a day may prevent muscular degeneration and lower their risk of developing cataracts, due to the carotenoid content, specifically lutein and zeaxanthin.
4. According to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease. In fact, according to one study, regular consumption of eggs may help prevent blood clots, stroke, and heart attacks.
5. They are a good source of choline. One egg yolk; considered the fat part; is not just protein it has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.
6. Physicians' Health Study supports that regular consumption of two eggs per day does not affect a person's lipid profile and may, in fact, improve it. Meaning it does not negatively impact on cholesterol.
7. Eggs are one of the only foods that contain naturally occurring vitamin D.
8. Eggs may prevent breast cancer. In one study, women who consumed at least 6 eggs per week lowered their risk of breast cancer by 44%. A rich souse of choline may cause a lower risk of breast cancer, according to a study done by The FASED Journal (November 2009 )
9. Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulphur or B12.
10. Eggs can aid in weight loss. A British study, which analyzed 71 research papers on the nutritional composition of eggs and their role in diet, found that eggs are packed with vitamin D, vitamin B12, selenium and choline that could also play a significant role in dieting and weight loss.
Eggs are very nutritious and a must for a healthy lifestyle.
Vitamins
A: good for the skin and growth. D: strengthens bones by raising calcium absorption. E: protects cells from oxidation. B1: helps properly release energy from carbohydrates. B2: helps release energy from protein and fat. B6: promotes the metabolism of protein. B12: an essential vitamin in the formation of nerve fibers and blood cells. Minerals Iron: essential in the creation of red blood cells. Zinc: good for enzyme stability and essential in sexual maturation. Calcium: most important mineral in the strengthening of bones and teeth. Iodine: controls thyroid hormones. Selenium: like vitamin E, it protects cells from oxidation.
Let's Get Healthy,
Coach Tia Hurt
References:
1. Hu FB, Stampfer MJ, Rimm EB, et al. A prospective study of egg consumption and risk of cardiovascular disease in men and women. JAMA. 1999; 281:1387-94.
2. Fernandez ML. Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations. Curr Opin Clin Nutr Metab Care. 2006; 9:8-12.
3. June issue of journal Nutrition and Food Science
Friday, December 13, 2013
Chicken Wild Rice Casserole
- This is a low fat healthy yummy casserole. My daughters favorite meal! Very easy.
- Cream of Mushroom 98% Fat Free, 2.5 serving
Cream of Chicken Soup 98% Fat Free
Rice A Roni Long Grain & Wide Rice and seasoning packet
- 4 Chicken Breast boneless and skinless (you can use Turkey or pork as well)
DIRECTIONS for Crock Pot
Pre-sprayed Crock Pot
Mix both soups with rice seasoning packets
Add 2.25 cups of water
(the water should add up to 2 cups of water for every cup of rice)
Add 2 boxes of Rice a Roni wild grain rice
Cut Chicken into strips or leave whole and put into crock pot.
Cook on high for 2-3 hours or until rice is tender or cook on low for 4-5 hours.
Add 2 boxes of Rice a Roni wild grain rice
Cut Chicken into strips or leave whole and put into crock pot.
Cook on high for 2-3 hours or until rice is tender or cook on low for 4-5 hours.
In oven
Follow the directions above expect put into pre-sprayed casserole dish.
Cover with aluminum foil. (don't forget this or it will dry out)
Cook for 45 min with pre-cooked chicken , 1 hour for non- cooked chicken, 1/12 hours for frozen chicken breast
Cover with aluminum foil. (don't forget this or it will dry out)
Cook for 45 min with pre-cooked chicken , 1 hour for non- cooked chicken, 1/12 hours for frozen chicken breast
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 218.4
- Total Fat: 3.5 g
- Cholesterol: 10.4 mg
- Sodium: 1,486.8 mg
- Total Carbs: 41.2 g
- Dietary Fiber: 1.9 g
- Protein: 6.3 g
Enjoy,
Coach Hurt
Monday, December 9, 2013
Healthier Orange Peel Chicken
Orange Peel Chicken Healthier
Chicken marinade:(step 3 ingredients only )
¼ cup orange juice
1 tbsp dark soy sauce
1 tbsp honey
¼ ground pepper
Ingredients:
Dried peel of 1 large orange (or you can use the zest of 2 oranges)
1 ½ tbsp honey
3 boneless skinless chicken breasts with all fat cut off (or chicken flavored Tofu)
1 cup of fresh broccoli (or ½ bag of frozen broccoli)
12 dried Thai chilies
2 tbsp peanut oil
2 tsp cornstarch (or whole wheat flour)
(step 10 ingredients only)
1 tbsp sugar (this can be replaced with 100% pure juice or Stevia)
¼ tsp salt
¼ tsp ground pepper (optional)
2 tbsp dark soy sauce
1 ½ cup orange juice
¼ tsp ground ginger
1 ½ tbsp honey
Directions:
1 Peel a large naval orange cut into strips place it on a non-stick cookie sheet and placing them in the oven at 150 degrees Fahrenheit. Leave the orange peels in the oven until no moisture is left behind, which will usually take about four hours. OR Peel a large naval orange cut into strips set the peel on a paper towel to dry for about three days until hard and slightly brown. OR If you don't can't wait you can use orange zest.
2. Cut chicken breast into thin 1 ½ inch strips and place them into a plastic zip lock bag.
3.Mix together all of the ingredients for the marinade. Then add that mixture to the chicken and leave it in the refrigerator for at least 30 minutes to marinate.
4. While the chicken is marinating, in a bowl slowly mix orange peel strips together with 1 ½ tablespoons of honey, making sure each strip is coated. Then set them aside.
5. Steam broccoli and set aside. ( you can use frozen broccoli; just microwave ½ bag until thoroughly cooked, about 5 minutes)
6. Heat 1 tablespoon of peanut oil on high. Get oil very hot, add chilies and orange peel. There will be smoke. Stir while cooking until they both turn black and burn. The chilies will turn black first, continue to cook all of it until the orange peel turns black as well. This takes about 10 minutes. Once both have blackened, remove the chilies and orange peel and set them aside. Keep the debris stuck to the bottom of the pan in the pan. (you will only use 1 pan for all your stove top cooking)
7. When the chicken has finished marinating, drain all of the liquid from the chicken and discard liquid.
8. Heat the remaining tablespoon of peanut oil in the same pan used for the chili and orange peels. Add the chicken, cook until all the liquid has evaporated and the chicken browns. About 10 minutes.
10. While the chicken is cooking, in a small bowl mix together STEP 10 ingredients.
11. Once the chicken is browned, add the sauce mixture, broccoli, chilies and orange peel. Stir until boiling.
12. In a small cup mix the cornstarch (or whole wheat flour) with a little warm water just to dissolve. Add this mixture to the pan and stir until thick, about 3 minutes. (if using whole wheat flour - mix flour smoothly with water put flour and cold water in a jar, place the lid on and the give the jar a vigorous shake)
13. Serve over brown rice. (brown rice is not included in the nutritional information.)
Some other things you could add are peanuts and any other kind of veggie.
6 Servings
Calories 246.3 Total Fat 6.3g Saturated Fat 1.2 g Polyunsaturated Fat 19g Monounsaturated Fat 2.5 g
Cholesterol 68.4 mg Sodium 797.61 mg Potassium 502.8 mg Total Carbohydrate17.8 g Dietary Fiber 0.9g Sugars 14g Protein 29.1g
This recipe is a melody of several recipes.
Enjoy,
Coach Tia
Avoid Holiday Weight Gain by Preparing for the Temptations of Holiday Eating (part 4 of 4)
.. .. . (Pictures of me teaching boot camp - plyo workout)
4. Work It Off
4. Work It Off
If you are going to eat treats you're going to need to burn it off or you will gain weight.
It takes 3500 caloric calories to gain one pound.
The good thing is it takes 3500 caloric defiant to lose a pound.
(Check out www.webmd.com/diet/calc-bmi-plus for how many calories you need in a day. )
The average person will burn 100 calories in 10 minutes of intense exercise and burn a few more recovering from it. If you know you are going to be having some treats this holiday season do an extra long Thanksgiving day workout and maybe an extra long Friday one as well. By doing adding an extra 10 - 15 minutes to your workout for the next 4 or 5 workout
s you will can made up the caloric difference.
.. .. (Picture of me - sumo squats)
Make a plan to live a healthy lifestly during the holidays and you will enjoy your self more come January. .. .. (Picture of me flutter kicks)
Let's get healthy,
Coach TIA
Sunday, December 8, 2013
I Don't Do Diet TEEN
- February 3, 2013 at 5:30pm until March 24, 2013 at 7:00pm
This 8 week class about learning a healthy lifestyle for teenagers.
That includes:
Spiritual, emotional, and physical health.
Free class and workbook
All you need is to be committed and a TEENAGER.
Forget the diet - change your lifestyle.
Location at
First Baptist Church in Fairview Heights, Il
618-397-4720
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