All posts in category Fitness
A Birthday Wish
You can take that 34 minutes and work up a good sweat, or use that time to make a clean and whole meal with or for your family. Or divide those moments up and do both. Knowing that others are doing what they can to take care of their bodies would be a wonderful gift to me! If you choose to “gift” me (and yourself!) 34 minutes of your time, please leave a comment below and share what you did!
Posted by M. Terry on December 17, 2012
https://wholetothecore.com/2012/12/17/a-birthday-wish/
5.6 Years Added to Your Life
According to a recent study out of Denmark, women who jogged regularly increased their life expectancy by 5.6 years. But long-term benefits shouldn’t be your only motivation to hit the pavement. Here are some immediate perks to those who run:
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Mental Clarity
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Increased Energy
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Improved sleep patterns
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An increase in serotonin, dopamine and endorphins
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Feelings of relaxation and happiness (thanks to the brain chemicals listed above!)
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Improved self-esteem and confidence
Posted by M. Terry on September 17, 2012
https://wholetothecore.com/2012/09/17/5-6-years-added-to-your-life/
Support School Sports!
5%
That’s it. Just 5% of 8-11 yr olds meet the recommendations for physical activity in their PE classes. So if they don’t get much in school, it is vital that they incorporate it into their after-school and weekend activities. According to a study published in Pediatrics, participation in team sports plays a significant role in weight management. Here is their conclusion statement:
Team sport participation had the strongest and most consistent inverse association with weight status. Active commuting to school may reduce the risk of obesity, but not necessarily overweight, and should be studied further. Obesity prevention programs should consider strategies to increase team sport participation among all students.
It’s Friday night which means high school football games. Support your local young athletes and the positive influence the sports have on these players and participants!
Posted by M. Terry on September 14, 2012
https://wholetothecore.com/2012/09/14/support-school-sports/
135/85 = 2x
It may be back to school time, but this is NOT a math equation. This (135/85) is the blood pressure of a teenage girl that we were standing next to at the pediatrician’s office. This makes her 2x more likely to have a heart attack or stroke as someone with a reading of 115/75. I saw the responses of the two nurses standing there, and they were not pleased. This young lady was a bit overweight but nothing out of the ordinary for today’s youth (which is quite sad that this is the new “norm”).
Nutrition and exercise. These are key to our health. That is why I make sure my family eats well and exercises. Mondays are our highly active days. The girls have ballet and Joel now participates in Lil’ sports. Monday night’s meal must be healthy and nutrient-rich to refuel their growing bodies. It’s almost also our “slow cooker” night. This way we are not rushed to just grab something which usually results in a less than ideal supper. Here are some our favorite crock pot meals:
Slow Cooker Mango and Black Bean Chicken
Slow Cooker Chicken Paprikash
Slow Cooker Pork and Sweet Potato Stew
Slow Cooker Chicken Piccata
Posted by M. Terry on August 27, 2012
https://wholetothecore.com/2012/08/27/13585-2x/
Kids in School, Date with Husband
Today was the first time in 7 years that all the children in our household were in school. Joel went to preschool for the first time, Anna entered kindergarten, and Aleyah, the pro, started her second grade year. So what’s a mom to do with a little extra time? Date my husband! After Scott and I walked Joel into his class and took the necessary pictures, we hit the beach for a soft sand run. Inspired by the physiques of the Olympic beach volleyball players, we set off on a 30 minute run through the dry, loose sand. It was a tough workout but a welcomed changes from the ordinary plodding of the pavement. And when my ultra-competitive husband states, “It’s all about completing the run,” what he really means is “Slow down Michele because you’re kicking my butt!”. 🙂 Nonetheless, he survived and we enjoyed our time together and plan on making it a weekly ritual. But the alone time was short-lived as I rushed to the store, celebrated Joel’s birthday in his class, picked up Anna, made hummus, picked up Aleyah, spent 2 hours at ballet, and drove off to church for an hour and a half before heading home and tucking in over-tired kids. All the more reason to treasure the moments that Scott and I have together!
Posted by M. Terry on August 8, 2012
https://wholetothecore.com/2012/08/08/kids-in-school-date-with-husband/
Jogging Can Add 6 Years to Your Life
In a recent, long-term Danish study, researchers found that those who jogged regularly had an average increased longevity of six years (6.2 years for men, and 5.6 years for women).
Peter Schnohr, chief cardiologist of the long-term Copenhagen City Heart Study, said in a news release from the European Society of Cardiology. “We can say with certainty that regular jogging increases longevity. The good news is that you don’t actually need to do that much to reap the benefits.” Just one to two and a half hours of jogging weekly provided the benefits needed to increase life span and also reap other healthy rewards.
Posted by M. Terry on July 3, 2012
https://wholetothecore.com/2012/07/03/jogging-can-add-6-years-to-your-life/
8.5 lbs and Counting!
Last week, I received an e-mail from a friend with some exciting news- she has lost 8.5 lbs! A few months ago, she had asked me for some practical tips on how to shed some extra weight. I was happy to share! Here are the changes she made to help her in her journey to be healthier (and also her journey to a whole new wardrobe 🙂 )…
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Eating more fruits and veggies (my #1 piece of advice!)
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Adding Greek yogurt and cottage cheese to her diet for extra protein
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Satisfying her sweet cravings by making breakfast cookies or a green smoothie
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No longer buying packaged snacks- bye, bye crackers or granola bars!
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Limiting portions
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Eating every 3 hours or so
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Trying to be more active each day.
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Meeting up with friends a few times a week to walk/run a 3 mile loop
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Incorporating strength training and abs
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Trying to eat out less, and when she does, looking up the nutritional values before going and then usually ordering fish or a salad
I love what she wrote to me at the end of her e-mail…
“I feel like I’ve found some lasting lifestyle changes.”
Choosing health is all about making changes in your everyday life. Those changes are gradual and simple enough to incorporate without feeling overwhelmed and then loving the results that come along with them.
Thanks for sharing my friend! You will inspire someone else to make similar changes!
Posted by M. Terry on June 25, 2012
https://wholetothecore.com/2012/06/25/8-5-lbs-and-counting/
A Safari and a Pizza
Keeping a family active does not always require registration fees, uniform purchases, and ticketed events. Sometimes it is simply getting outside and making sure everyone has the opportunity to move.
Last Thursday night was a rain-filled evening so I knew Friday morning would be “cool” and an ideal time to get out early before the sun beat down. Scott was still away on a youth trip, so by 8:30 the kids and I went on a wildlife “safari” at out local park. (I’m still trying to decide whether we were looking for the wild animals or if I brought the wild animals!)
With binoculars, camera, and notepad and pen in hand, we set out to explore. We came upon a bunny eating breakfast, hundreds of mushrooms that Joel loved stomping on, butterflies, and a variety of birds. They were also fascinated by their footprints that appeared as they walked through the morning dew.
For lunch that day, we had an awesome pizza that was recommended to me by my friend Sara. It came from a blog titled, “Eat.Drink.Smile.” and the pizza crust is made from cauliflower, mozzarella cheese, egg, and herbs. My kids ate 2-3 slices each, and I have leftover cauliflower in my freezer to make another pie sometime soon. Next time I will let the crust cook a bit longer, and then allow it to cool for several minutes before slicing. This helped the crust set a bit more. It has a great flavor and crisps up along the edges!
Posted by M. Terry on June 18, 2012
https://wholetothecore.com/2012/06/18/a-safari-and-a-pizza/
64
According to research by Columbia University, 64 calories is the average number of calories a child or teen needs to cut from their diet in order for them to meet the federal goals for slashing obesity by 2020. If this doesn’t happen, the typical child would weigh 4 lbs more in 2020 than they do now, and would put childhood obesity at 20% (presently at 17%).
Simple ways to cut 64 calories a day:
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4 oz. juice
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one Oreo cookie
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a third of a Pop Tart (210 calories in just 1- Don’t even bring them in the house!!)
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1/2 cup Honey Nut Cheerios
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1/2 serving of Goldfish
Posted by M. Terry on June 12, 2012
https://wholetothecore.com/2012/06/12/64/
It’s National Running Day!
Today is National Running Day.
I love this image above. There is no one reason I run- just a conglomerate of feelings and emotions that propel me to hit the pavement. So this my post for the day. Simple and concise. Happy running to all my fellow runners!!
Posted by M. Terry on June 6, 2012
https://wholetothecore.com/2012/06/06/its-national-running-day/
Proverbs 31 Devotionals
Whole to the Core Blog 