jennysfitness


6 Comments

Top 10 Fitness Foods

Last week I posted about how to Automate Your Fitness, which included healthy eating, and how to take the stress out of planning, shopping, and eating healthy.  Here is a follow up with the Top 10 Fitness Foods that are nutritious, simple, and easy to prepare and keep on hand.  All of these items can be combined in different ways to make a healthy breakfast, lunch, and dinner.  By always having them on hand, you are automating your nutrition!  Start incorporating these into your daily diet to help get your nutrition back on track and easy! Need some recipe ideas?  Check out my Pinterest Page full of recipe links.

  1. Oatmeal:  Oatmeal is a quick and inexpensive breakfast that is full of whole grains and healthy carbohydrates.  Make a bowl for breakfast to fuel you up for the day!
  2. Greek Yogurt: Greek Yogurt has more protein than regular, and keeps you satisfied for a long time.  I eat yogurt and fruit for breakfast and lunch often.
  3. Bananas:  Not only do bananas help fuel your workout, but the potassium is great for muscle recovery too.
  4. Eggs:  Eggs are easy to prepare, versatile, and inexpensive.  Try them for dinner!
  5. Whey Protein: Whey protein is excellent to add to smoothies (along with fruit and greens) to pack in a lot of protein and nutrition.
  6. Lentils/Canned Beans:  Lentils and Canned Beans are a good source of vegetarian protein and fiber, and quick to prepare.
  7. Avocados:  Avocados have been found to satiate the appetite due to their healthy fat level.  I love having them with poached eggs and toast.
  8. Nuts:  Nuts and nut butters can be a quick snack, or a great addition to a meal (try on oatmeal!).  I also love the nut and fruit bars such as Larabars and Hammer Bars.
  9. Whole Grain Bread: My favorite whole grain bread is Ezekiel bread.  Perfect with peanut butter!
  10. Green Vegetables:  Try several greens!  Put some kale or spinach in a smoothie, steam some broccoli for a side, toss some greens into a salad.  Lots of options!

What are your go-to foods that help keep you on track?  By getting into good habits, you will find your nutrition so much easier to stick with.

 

 

 

 

 

 

 


Leave a comment

Running Clinic: Strength Drills

These Strength Drills will focus on your hips, legs, ankles, core, and upper body.  Being stronger in these areas will make it easier to execute an efficient stride and will also prevent fatigue.  Add these exercises in 2 times per week to see improvement.

Remember to follow Jennysfitness on Instagram and Facebook for a mini video each day, with the full video posted here on JennysFitness.com each week.  For the rest of February, we will be covering drills, technique, and strength exercises geared to improve your running.  Need more help?  Sign up for one of my online running coaching programs to get you trained for your next race goal!


3 Comments

How to Automate Your Fitness

Getting fit and staying fit take work.  You need to exercise and eat right, period.  There are no shortcuts.  But what if I told you that there are a few shortcuts?  It’s not a magic pill or an overnight fix, but rather a way to automate your fitness.  Will it still take work?  Absolutely.  But once you have better tools, you won’t have to think about your fitness all the time, and you will be able to reach your goals and stay there much easier.

What do I mean by “Automate Your Fitness”?  In our busy lives, we have lots of tools we use to automate nearly everything in our lives. We can set our DVR’s to record our favorite shows to watch when we are ready.  We can program our smartphones to alert us for meetings, appointments, reminders, etc.  We can delegate and hire for jobs we don’t have time for.  The list goes on and on.  Once you set up a service, you don’t have to think much about it anymore, and the job gets taken care of.  I want to teach you how to apply that automated approach for fitness.  It will still take work, but now you will have some tools helping you along the way.

  1. Hire a trainer.  Of course I would mention this, I work one on one with clients everyday helping them get fit and reach their goals.  But there is more to it than me teaching them proper form and designing programs for them.  I am offering them a service to help automate their fitness so that they don’t have to plan workouts, research what works for them, push themselves harder.  In essence, all they have to do is show up for our session, and I take care of the rest.  The same is true for bootcamp and other fitness classes.  Let the trainer handle the workout!  You only need to show up ready to work out!
  2. Simplify Workouts.  When you are exercising on your own, take any complications (which lead to excuses) out of your exercise routine.  There is no need to come up with a crazy exercise routine to get into shape.  Go outside the door and go for a walk or a run.  Hop on your bike if you have one.
  3. Incorporate Activity into Daily Life.  The easiest way to stay on top of your fitness is to just stay active! Walk the dog, play with the kids, take a walk at lunch.  I am a big fan of using activity trackers such as the UP by Jawbone and the Fit Bit Flex.  Let these products automate it for you! Wear them all day, and they will let you know if you are getting enough activity.
  4. Eat the Same Thing for Breakfast.  Take the worry out of constructing the perfect breakfast (or lunch).  Eat the same thing for these meals, and it becomes automatic what you will eat.  I eat one of the same three breakfasts everyday: Oatmeal, Greek yogurt and fruit, or a Smoothie.  I use a Nutribullet for smoothies to make prep even faster.
  5. Use Your SmartPhone for Dinner.  You know you need to plan ahead to stick to healthy eating, let your smartphone help you out.  Using your Notes program or a To-Do list app, jot down a few simple dinner ideas for the week.  When you stop by the store, just pull up your list to make sure you buy all the ingredients.  Then keep the list to refer to during the busy weekdays to help you stay on track.  And make sure you keep the weekday meals simple!

 

Take the time to get one of these systems set in place.  It may take a little bit of set up work, but once you get going, you will see that using systems can really help you reach your fitness goals!  What ONE CHANGE can you do today to make your fitness easier for you?

 


1 Comment

Running Clinic: Form Drills

Form Drills help you become more efficient, stronger, and faster in your running.  Add these before or after your run, spending about 30 seconds on each drill (for the last exercise, strides, perform 5 strides of 100 feet long).  For all the drills, keep an upright posture with a slight lean forward at the ankles.  Keep your head, neck, and shoulders relaxed, and the arms bent at 90 degrees.

Remember to follow Jennysfitness on Instagram and Facebook for a mini video each day, with the full video posted here on JennysFitness.com each week.  For the rest of February, we will be covering drills, technique, and strength exercises geared to improve your running.  Need more help?  Sign up for one of my online running coaching programs to get you trained for your next race goal!


1 Comment

Recipe: Vegan Banana Bread

I love this banana bread as a post-run treat!

1406

Ingredients

  • 1 Tbs flax meal
  • 1/4 cup almond milk
  • 3 very ripe bananas
  • 2 cups flour
  • 1 tsp baking soda
  • 1/4 tsp salt
  • 1 cup sugar
  • 1/2 cup coconut oil or canola oil
  • 1 tsp vanilla extract
  • 2/3 cup chopped walnuts

Cooking Instructions
Preheat oven to 350 degrees. Coat a 9″x5″x3″ loaf pan with cooking spray.
Combine the flax meal and almond milk in a small bowl, whisk with a fork. In another bowl, mash the bananas.
Combine the flour, baking soda, and salt and set aside. In a large bowl, whisk the sugar, oil, vanilla, and the almond milk mixture. Whisk in the bananas.
Gently combine the flour mixture into the sugar mixture, stirring just until combined. Fold in half of the chopped walnuts.
Pour the batter into the loaf pan, then sprinkle the remaining walnuts on top. Bake for 55-65 minutes, or until a toothpick inserted in the center comes out clean.


1 Comment

Running Clinic: Dynamic Warmup

The dynamic warmup is a great way to prepare your body for running and activate your muscles.  Each move addresses your muscles, joints, and ligaments through flexibility, mobility, and strength.  It also helps to increase your heart rate before you start running,  and reinforce good form and technique.  This video takes you through a complete warmup, which should be performed right before you start running.  The added five minutes (or so), will be worth it!

Remember to follow Jennysfitness on Instagram and Facebook for a mini video each day, with the full video posted here on JennysFitness.com each week.  For the rest of February, we will be covering drills, technique, and strength exercises geared to improve your running.  Need more help?  Sign up for one of my online running coaching programs to get you trained for your next race goal!


3 Comments

Recipe: Teriyaki Stir Fry

I came up with this recipe a few years ago to re-create a dish I had eaten at a Pei Wei restaurant while visiting my parents in Dallas.  I love the tangy flavors of the soy sauce and maple syrup!  My recipe calls for tofu, but you could also use chicken for a non-vegetarian option.

OLYMPUS DIGITAL CAMERA

  • 1 lb extra firm tofu, drained and pressed
  • 2 Tbs canola oil
  • 2 cups sugar snap peas
  • 2 cups broccoli florets
  • 3 green onions, chopped (reserve some green parts for garnish)
  • 1/4 cup soy sauce
  • 1/4 cup maple syrup
  • 2 Tbs rice vinegar
  • 2 cloves garlic, minced
  • Pinch of red pepper flakes
  • 2 tsp cornstarch
  • 2 cups hot cooked brown rice
  • Sesame seeds for garnish

Cut the tofu into thin strips.  In a small bowl, combine the soy sauce, maple syrup, vinegar, garlic, red pepper, and cornstarch.  Mix well and set aside.  In a large skillet or wok, heat one tablespoon of the oil over medium-high heat.  Add the tofu and cook a few minutes without stirring, until lightly browned.  Flip over and cook a few minutes more, until both sides are browned.  Remove from pan to a plate.  Wipe out the skillet and add the remaining oil.  Add the broccoli and cook, stirring, for 2 minutes.  Add the snap peas and green onions and cook, stirring for 3 minutes.  Add the tofu.  Stir the soy sauce mixture, and then add to the pan.  Cook 1 minute until heated through.  Serve on top of the brown rice, sprinkle with reserved green onions and sesame seeds.  (Serves 4)