Sunday, March 23, 2014

FIT FITNESS INTO YOUR DAY!

Endless studies show that even 10 minutes bouts of exercise throughout your day can make an impact on your health. Especially if you aren't sure where to start.  Here is an easy and do-able routine that you can do throughout the day, even starting a few of these will  help you lead a more active lifestyle , boost your energy and improve your mood. I know some of you might think it silly, but these will help you more than you think!!! Take a YOU break throughout your day!!
 
RISE & SHINE
  • When you get out of bed take a big inhale and reach up, exhale forward bend toward feet, relax your head and arms. Inhale come back up and repeat 3x or more.   Then do side bends 3x each way 
  • If you're more inclined - do 10 push ups, hold a 30 second (or more) plank, 10 more push ups, 40 second plank and so on until you can work up to a 2 minute plank and 20-25 push ups at a time

MORNING
  • No matter if its work or running errands or going to school....park in the furthest spot and take a brisk walk in. It will invigorate you
  • If you can, drop the kids off at school, and stop at the park you drive by everyday and take a quick 15 minute walk or run.
  • Take the stairs instead of the elevator

MID MORNING
  • Sip and Fill your water often..in the furthest sink away from you.   Same goes for using the bathroom, choose the furthest one in your office, home, mall wherever.  
  • If you are at home - do 15-30 minutes of vigorous activity Try this circuit...
    • 10 push ups (wall push ups are fine)
    • 20 alternating leg lunges
    • 30 second plank
    • 40 squats
    • 50 second high knee march/jog/jump
    • 60 second rest
    • repeat as many times as you can in the allotted time you have
    • Then have your snack, you will feel energized. 
 
LUNCHTIME
  • Before lunch make the rounds again if you are eating in.  
  • If eating out or running errands, park further away. PS Choose from the healthy menu and take half of it with you (you can eat it for a snack later)
  • If you are in our area, come for lunch classes from 11:45-12:30 - We have an AWESOME lunch crowd - First class?  Come in and try it for FREE!
  • Here are a couple of quickie stretches you can do:
    • Dynamic Arm Raises:  This energizing move improves circulation in your upper body, while refreshing your mind.  Begin with arms at the sides of the body and feet hip distance apart, inhale and sweep arms up and over the head.  Exhale, reverse the motion.
    • Seated Forward Bend:  This gentle inversion stretches the spine and refreshes the nervous system by encouraging blood flow to the head, neck, and shoulders.  Seated on edge of chair open legs wide and turn toes out;  inhale sit tall exhale pull belly in and fold forward, if you cannot touch floor keep hands on knees exhale pull belly in and stretch forward inhale lengthen exhale fold repeat for several breaths
  
MID AFTERNOON
  • Do some quick exercises wherever you are.  30 seconds each of 
    • Tricep dips (on a chair, desk or step)
    • Plie Squats (legs wide)
    • Arm circles (arms out to sides and draw a circle - go both ways)
    • Stand on one leg
    • Wall plank (or desk plank)
    • Stand on the other leg
  • If you have stairs in your building, walk up and down a flight of stairs 3 times -if you can do more, do more :)

AFTER WORK
  • Catch your favorite class at ONE Training
  • If the weather is nice go for a walk or a run
  • If you run errands park further away 
  • If you are going home to prepare dinner, do some squats as you stand by the stove
  • Need to clean?  Turn on some great music and dance while you clean the house (get the family involved)
  • Check for fitness on demand from your cable provider - Comcast has hundreds of pre recorded exercise programs you can follow at home- a 30 minute burst before dinner will keep you from overeating.
  • Pull out an old exercise DVD - we all have them right??
 
AFTER DINNER
  • Do a home workout - exercise while you watch tv 
  • Watching with family? friends?  Do a Commercial Challenge - hold a wall sit or a plank or do push ups for the entire duration of a commercial.
  • Eat too much?  Dust off the treadmill and walk or run for 15 minutes
  • Try relaxing yoga stretches before bed

See, it's easy to fit in a little fitness throughout your day.  We are here if you need to schedule regular exercise into your busy schedule .  Our Personal and Virtual Training Programs will help you reach your goals.  Email us today to get started. info@onetrainingstudio.com

 

Tuesday, January 7, 2014

Easy, Healthy and Clean Lunch Ideas




These are great make ahead recipes for lunch.  Use organic ingredients wherever possible or where your budget allows.

TUNA SALAD
You can easily swap the tuna with chicken.  This is a recipe for 1-2 servings, double or triple up to have on hand throughout the week. A quick cold salad go to when you are short on time.
Ingredients
6 oz. pouch tuna in water , drained                                            
3 Tbsp. celery, diced                                                  
3 Tbsp. red onion, diced
2 Tbsp. carrots, diced                                                
2 Tbsp. tomato, diced                                                
2 Tbsp. apple, diced
⅓ c. nonfat Greek yogurt                                           
1½ tsp. white wine vinegar                                        
1 tsp. dried oregano          
1 tsp. parsley flakes                                                   
salt and pepper if you like                                                           

Stir ingredients until combined.  Spoon half of the mixture onto Ezekiel bread or rye bread; whole wheat pita, or a lettuce wrap;  if you like top each with 1 slice tomato and 1 slice low-fat cheese; To make it a “melt”, broil topped bread halves for 5 – 10 minutes or until lightly browned.  


GLUTEN FREE RED GRAPE ‘N’ CHIVE PASTA SALAD
Ingredients
½ pound gluten-free pasta such as TruRoots
2 tablespoons Greek plain yogurt
2 teaspoons fresh orange juice
2 tablespoons avocado oil
1½ pounds red grapes
2 tablespoons finely chopped fresh parsley
6 chives, finely chopped
2 tablespoons ground flax seed
1 teaspoon sea salt
¼ teaspoon black pepper
1 tablespoon grated orange zest

Cook pasta according to package directions. Drain and set aside to cool for 10 minutes.  In a large bowl, combine all ingredients; gently toss to combine.  Serve chilled.


QUICK TACO SANDWICH
Ingredients
16 oz ground turkey                                     
1-1/2 cups chopped spinach
1 tomato, chopped
1/4 cup onion, chopped                             
1/2 cup salsa
1/2 clove garlic (or more depending on your taste)
1-3 tablespoons chili powder - more for deeper flavor
salt and pepper if you like
4 whole wheat pitas, lawash, lettuce for wrap
Your favorite shredded cheese optional

Cook turkey thoroughly and allow to cool. Once cooled, toss all ingredients together in a bowl and mix well. Serve in a pita or wrap, cheese is optional.  Makes 4 servings.  Great cold or warm. 


GROWN UP GRILLED CHEESE
Ingredients
4 slices 100% whole wheat bread
1 tsp. olive oil
1 tsp. Dijon mustard
2 oz. low fat Cheddar cheese, finely grated and divided
½ medium Granny Smith apple, halved, cored and thinly sliced

Brush one side of each slice of bread with oil. Turn 2 pieces of bread over and spread with mustard. Divide half of cheese between both mustard covered slices. Place apples on top and then remaining cheese. Top each with other half of bread, oiled side up, making 2 sandwiches.
Heat a large nonstick skillet over medium-low heat. Place sandwiches in pan and cook until light golden brown. Flip over and continue cooking until cheese has melted and bread is golden brown. Cut sandwiches in half and serve.  Makes 2 sandwiches.  Wrap in foil and take with you.


MEDITERRANEAN QUINOA SALAD
Ingredients 
1 cup uncooked quinoa
2 cups water
1/4 cup red onion, diced
1/2 - 3/4 lemon, squeezed
1/4 cup (about 10) kalamata olives, pitted and sliced
2 tbsp extra virgin olive oil
2 cups cucumber, peeled and diced (from 1 English)
1 cup cherry tomatoes, quartered
1/3 cup crumbled feta
salt and fresh pepper, to taste

Rinse quinoa for about 2 minutes, using your hands to make sure all the saponins are removed.  Fill a medium pot with water,
 add quinoa and salt to taste and bring to a boil. When the water boils, reduce heat to low and cover; simmer covered 15 minutes. Remove from heat and keep covered an additional 5 minutes without lifting the lid; then fluff with a fork and set aside in a large mixing bowl to cool. While the quinoa cools, dice all the vegetables. Add the red onion, olives, cucumber, tomatoes to the cooled quinoa, and squeeze 1/2 lemon over it.   Drizzle the olive oil over the quinoa, then add feta, salt and pepper to taste and toss well. Taste for salt and adjust as needed, add more lemon juice if needed.  Makes over 6 1/4 cups, plenty for the week. 


To spice up your salads, try a few of these dressings…all clean and delicious!

SIMPLE BALSAMIC VINAIGRETTE
1/3 cup olive oil
2 T balsamic vinegar
1/2 T red wine vinegar
1 clove garlic minced or pressed
1/4 scant tsp ground mustard
1 T lemon juice.

Whisk all the ingredients together. Store it in a small mason jar in the fridge.  It should keep for a couple weeks.  Since there are no additives in this, it will solidify in the fridge.  Pull it out a few minutes before you use it again.  Or just make it as you need it.


CLEAN EATING HONEY MUSTARD DRESSING
4 tablespoons light flavored oil (such as grapeseed or safflower oil)
3 tablespoons prepared yellow mustard, no sugar added
3 tablespoons honey
1 – 2 tablespoons apple cider vinegar (to taste)
1 pinch salt to taste

Whisk all ingredients together in a medium sized mixing bowl.  If it’s too thick for you, simply add water, 1 tablespoon at a time, until you reach the consistency you like best.


CLEAN EATING RANCH DRESSING
5 tablespoons low-fat buttermilk
3 tablespoons non-fat plain Greek yogurt
1/4 teaspoon onion powder
1/4 teaspoon dried dill
1/2 teaspoon dried parsley
1/2 teaspoon dried chives
1/2 teaspoon salt
Pepper to taste

Whisk all ingredients together in a bowl until smooth and evenly blended.


BLUEBERRY DRESSING
1/2 cup mashed or pureed blueberries
1/2 cup water
2 teaspoons sugar (or truvia)
1 tablespoon olive oil
1/2 teaspoon fresh lemon rind (just the peel)
1/4 teaspoon salt

Combine all the ingredients in a small bowl. Stir often. Cover and chill thoroughly before using.



Need help cleaning up your eating habits?  Let us guide you.  Need meal ideas?  Ask us about our monthly meal plans.  More info here http://www.onetrainingstudio.com/nutrition-counseling.html

We have lots of ways to help you eat cleaner, try new foods, and live deliciously ;)
bon appetit !!




Wednesday, January 1, 2014

Goals are Dreams with a Plan – Fulfill Them in 2014

 As we ring in 2014, many of us will be reflecting on the past year and looking to make a change.   Something like 50% of Americans make New Year’s Resolutions, with the #1 resolution being to lose weight.  Sadly, only about 10% of those who start out accomplish their resolution.  Don't let this be you!

Our ONE Fit Challenge is a perfect way for you to set goals and make a plan to reach them with the personal support of a mentor and friend who will help you achieve your goals.  We give you 8 weeks of coaching, advice, meal plans if you want them, classes and more plus a great support network that will encourage you to keep going when you can’t and who will help you celebrate what you have accomplished.    
Our lives are the accumulation of our choices.  We make hundreds of choices each day.   All of us can look back and see some choices that, had we chosen otherwise, could have made a huge impact on our lives. And when we choose to “start again tomorrow” because we “blew it” today or we decided to work a few extra hours to get “caught up”, time is slipping away.   All those seconds add up to a lifetime before we even realize it.  Do you want to spend them fighting the urge for your next soda because you’re tired or feeling guilty because you didn’t get in a workout?   Or do you want to spend them feeling great because you are making yourself a priority by feeding your body optimally, practicing moderation , preparing meals, and making time for exercise so you can enjoy all of those seconds living as a happier, energetic and more productive person?

We want you to teach you how to leave diets behind and eat REAL food, clean food, foods free of pesticides chemicals and other junk that you don’t need!   It’s that simple.   It’s funny, only two generations ago, the thought of NOT eating real food seemed outrageous? And now, we have to fight to do it daily.

Here are our best tips for nutrition success for you in 2014…

·         Sip this every morning for an everyday detox– 10oz warm water w/half a lemon, pinch of cinnamon or a pinch of cayenne pepper
·         Never eat less than 1200 calories
·         Sleep AT LEAST 7-8 hours per night
·         No processed foods – hint if it’s in a box or a can stay away
·         If you cannot pronounce it you shouldn't be eating it
·         Drink MORE water – hint if you pee clear you are getting enough
·         Eat as much organic as you can afford – for sure buy apples, all berries, celery, potatoes, peppers, greens, grapes, cherries, and peaches
·         Eat lots of plants- fresh and frozen have the most nutrients
·         Lean cuts of meats that are not processed - choose lunch meats such as Boarshead or Applegate Farms which have NO nitrates
·         Fish should be WILD CAUGHT - stay away from Farm-raised, and high mercury/PCB laden Swordfish, Orange Roughy, Chilean Sea Bass
·         Eat grains that are whole (look for 100% whole wheat, whole rye, etc as the first ingredient) OR consider going  “gluten-free” as many of us have a wheat allergy we don't recognize
·         Eat 5-6 smaller meals throughout the day to keep you blood sugar stable for less mood swings and cravings
·         Meals should be 300-500 calories, snacks 100-250 Calories
·         Eat before 7pm
·         Cut back your sugar intake - it is no different than a drug addiction as it changes your brain chemistry   
·         Limit alcohol - it slows your metabolism up to 72 hours after drinking
·         Workout 5 days per week - 150 minutes per week is maintenance, do more more for weight loss
·         Prepare and plan and your ability to eat healthy will be effortless!

If you choose to do nothing and make no changes at all, then take a good look at where you are now because next year will come quickly and it will look very much the same.  If you are okay with that, fantastic; but, if you think you might like to ring in 2015 healthier and happier, then now is the time to set those goals and take some action.  Not resolutions that will fall by the wayside in a few weeks, but real, honest to goodness goals.    We promise that we can help you have success in 2014 and we are here to help.

To join the ONE Fit Challenge or to come in and visit for the first time, come see us Friday January 3rd from 530-8pm or Saturday 9am to noon.

Need more information? Please email us info@onetrainingstudio.com or check out our website www.onetrainingstudio.com

We want to thank all of you who have supported ONE Training over the last year in becoming a client, coming to workshops, classes, participating in discussions on Facebook or simply sharing love & words of encouragement! 

Health and happiness to you all and may 2014 be a year of change and a year to remember.


Jen & Michelle xo

Monday, October 21, 2013

NOT TAKING ACTION IS AN ACTION....


The biggest barrier is not taking action. 
NOT TAKING ACTION IS AN ACTION.
One that keeps your life exactly the same.

If you want to change your life in any way you have to do something different.
There are no exceptions to this rule. Taking action is what changes your life; there is nothing else that will ever accomplish this. All your good intentions, talking, learning, thinking, and planning will not change your life until you actually take the actions necessary to make it happen.

Any action you take in the direction you want to go is better than taking no action at all. Right now pause for a moment and think of one action you could take consistently towards a goal you want. It doesn’t have to be anything big, just something you aren’t doing now that you could be doing.

Want to get healthy? Start small, like making a commitment to yourself to add a 10 minute walk in every day.  After a couple of weeks you will start to feel better and gain energy, then add more time to exercise plus strength training, 150 minutes per week for maintenance.  Eventually you may feel inspired to try dancing, playing sports again, start jogging or try a fitness class. Then, how great, you’ll be doing something new and different, meeting new people and you will be closer to improving your health and wellness. Think about how lousy you felt sitting on the couch!!  As you get exercise into your routine, make better food choices too, knowing 70% of your success is what you put in, and 30% of what you put out!  Whole, unprocessed, organic, real foods. Add more veggies and drink your water! 

The point is that every step toward where you want to go counts. Every time you move forward towards a goal, even a little bit, you are now in a new place and you open yourself up to the opportunity to learn something that will bring you closer to where you want to go. Every small step brings you closer. But you must take the steps by committing to an action and doing something that you aren’t already doing.

Next time you say to yourself " I know what to do, I just can’t make myself do it", turn that negativity to action.....
Exercise in your living room.  Walk at lunchtime.  Take the stairs.  Do push ups and squats in your office. Take the long way. Try a new class.  Join a new running group. Creating a support network will change everyone's perspective about health and wellness.

“Change the way you look at things and the things you look at change.”  Wayne W. Dyer



Make a commitment to yourself.  Let us help you! 

Join us November 1st and 2nd (times vary, please email for info)
to register for the Fit for Life Holiday Challenge - 6 weeks to a better you this holiday!!   It will keep you accountable as you learn how to eat clean, move well and live right!  

ONE body ONE life ONE YOU






Sunday, October 13, 2013

Attention Night Owls...

I admit I’m a night owl.  There’s something about staying up while the rest of the house is asleep.  It’s when I get my best work done or when I fold laundry while catching up on my favorite shows, and it’s pretty nice to enjoy some quiet time alone.   Sure the next day I’m irritable, sleepy and craving carbs like mad, but it’s worth it, I need my time alone, right?  WRONG! 

There are many reasons to get to bed early...here are some of the most important:

Sleepiness Causes Accidents - Drowsiness can slow reaction time as much as driving drunk. It is estimated that fatigue is a cause in 100,000 auto crashes and 1,550 crash-related deaths a year in the U.S.  Studies also show that sleep loss and poor-quality sleep lead to accidents and injuries on the job, as well as more sick days per accident.

Sleep Loss Makes you Dumb  -   Lack of sleep hurts thinking and learning processes in many ways. First, it impairs attention, alertness, concentration, reasoning, and problem solving making it more difficult to learn efficiently.   Second, during the night, various sleep cycles play a role in “consolidating” memories in the mind. If you don’t get enough sleep, you won’t be able to remember what you learned and experienced during the day. 

Sleep Deprivation Can Lead to Serious Health Problems – Lack of sleep has shown to increase the risk for Heart disease, Heart attack, Heart failure, Irregular heartbeat, High blood pressure, Stroke and Diabetes. 

Lack of Sleep Kills Sex Drive - Sleep-deprived men and women report lower libidos and less interest in sex. Depleted energy, sleepiness, and increased tension are largely to blame.  For men with sleep apnea, a respiratory problem that interrupts sleep, it is shown that testosterone secretion dramatically decreases during a restless night.

Sleepiness Is Depressing - In a 2005 Sleep in America poll, people who were diagnosed with depression or anxiety were more likely to sleep less than six hours at night.  The most common sleep disorder, insomnia, has the strongest link to depression. In a 2007 study it was determined that those with insomnia were five times as likely to develop depression as those without.  In fact, insomnia is often one of the first symptoms of depression.  Insomnia and depression feed on each other. Sleep loss aggravates the symptoms of depression, and depression can make it more difficult to fall asleep. On the positive side, treating sleep problems can help depression and its symptoms, and vice versa. 

Lack of Sleep Ages Your Skin - Most people have experienced sallow skin and puffy eyes after a few nights of missed sleep. But it turns out that chronic sleep loss can lead to lackluster skin, fine lines, and dark circles under the eyes.   When you don’t get enough sleep, your body releases more of the stress hormone cortisol. In excess amounts, cortisol can break down skin collagen, the protein that keeps skin smooth and elastic.

Sleep loss also causes the body to release too little human growth hormone. When we’re young, human growth hormone promotes growth. As we age, it helps increase muscle mass, thicken skin, and strengthen bones. During deep sleep growth hormone is released as part of normal tissue repair, patching up the wear and tear of the day.

Losing Sleep Can Make You Gain Weight - When it comes to body weight, it may be that if you snooze, you lose. Lack of sleep seems to be related to an increase in hunger and appetite, and possibly to obesity.  Recent research has focused on the link between sleep and the peptides that regulate appetite. Ghrelin stimulates hunger and leptin tells your brain it is full and suppresses appetite. Shortened sleep time is associated with decreases in leptin and elevations in ghrelin.  Not only does sleep loss appear to stimulate appetite. It also stimulates cravings for high-fat, high-carbohydrate foods.

So how much sleep do you need?  The long-held ideal of eight hours of sleep a night seems like a far off dream to most of us.  With estimates between 50 million and 70 million U.S. adults suffering from a sleep or wakefulness disorder, the Centers for Disease Control and Prevention have now classified insufficient sleep a health epidemic, with 40% of us averaging 6 or fewer hours per night!!  

The amount of sleep a person needs varies between individuals and fluctuates as we grow older. The National Sleep Foundation suggests that young children (5-10 years) need 10-11 hours of sleep daily, teens (10-17 years) need 8.5-9.5 hours, and adults need 7-9 hours.

So how do we get more sleep? Count sheep?
·         Maintain a regular bed and wake time schedule including weekends.
·         Establish a regular, relaxing bedtime routine such as soaking in a hot bath and then reading a book or listening to soothing music.
·         Create a sleep-conducive environment that is dark, quiet, comfortable and cool.  Even a pinpoint of light on the skin has been shown to disrupt sleep patterns.
·         Sleep on a comfortable mattress and pillows.
·         Use your bedroom only for sleep and sex.
·         Finish eating at least 3 hours before your regular bedtime.
·         Exercise regularly. It is best to complete your workout at least a few hours before bedtime.
·         Avoid coffee, tea, soft drinks, chocolate close to bedtime.  The caffeine will keep you awake.
·         Avoid nicotine. Used close to bedtime, it can lead to poor sleep.
·         Avoid alcohol, it may initially make you sleepy but will cause sleep disruptions throughout the night.

 
Join our 6 week Fit for Life Holiday Challenge, that tracks all areas of wellness from sleep to nutrition to exercise and more.   It is a total wellness transformation and will change your life!   
You can register Saturday November 2nd.  The Challenge begins November 4th.   Visit our website for all the details www.onetrainingstudio.com