exercise

Healthy Swaps Towards Your Future

One of the most important things to think about while transitioning to a more healthy lifestyle is the things you can easily swap out to take the place of your current routine. Choosing a healthier alternative is probably one of the easiest and most important steps, in my opinion.

Start at the grocery store. When you are at the market, opt for the better alternative and you will not be tempted at home to go devour the sweets drawer or frozen packaged food in your freezer. Make yourself a grocery list of better options, and try your best to stick to that list.

I have listed a helpful guideline below to get your started, but in order to learn exactly what your body needs you must do the research. This came to me with a lot of mistakes, and experimentation, but with all the research and reading I have done, I have finally found what works best for my body. Now it’s your turn to do the job and make the swaps.

As I have said before, I am a preacher of making the right decisions and the right decision lays in the food you choose. Hours upon hours of exercise and NOT feeding yourself properly will only put you in the same spot with little progress. Diets, pills and shakes will not do the trick. You need to fuel with protein, whole grains, veggies and then some.

Almost every cuisine can be adjusted to fit your healthy lifestyle. There are so many different variations out there, even if you go out to a restaurant. Ask your server to make the swaps and eye the healthier options on the menu. I have found ways around all types of food, Italian, Mexican, Japanese, even pizza and burger joints! They are out there, you just have to do the work and find it on the menu.

Start here. Start today. Try to make as many healthy swaps as you can and see how you progress. Be strong with your choices, think positive, and have fun with it!

Butter < Avocado

Sour Cream < Greek Yogurt

Peanut Butter < Almond Butter

Milk Chocolate < Dark Chocolate

Whole Wheat Bread < Ezekiel Bread

French Fries < Sweet Potato Fries

Hamburger < Turkey Burger

Soda < Water

Juice < Fresh Fruit

Iceberg Lettuce < Kale or Spinach

Salt < Mrs. Dash

Cereal < Oatmeal

Sugar < Cinnamon

Relaxed Run < Interval Training

Hours in the gym < 1 hour of high intensity training

Emotional Eating < Writing down your thoughts

Criticism < Self Love

Perfection < Progress

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Treadmill Interval Training

More often than not, I am bored out of my mind on a treadmill. Staying in the same spot for 30 minutes or more seems so monotonous, but often times I neglect getting outdoors for a run and stick to the treadmill. Interval training not only adds excitement to my workout but also leads to a calorie burn way more effective than running the same pace. Ditch the constant pace and pick it up a notch with interval training! Or experiment with both and see the difference in calorie burn.

Try this interval workout and let us know what you think!treadmill

Remember to always start with a warm up, and end with a cool down. You can also add an incline to pick it up a notch. Keep in mind that this pace (MPH) listed may not be suitable for some, so please adjust to your own physical ability.

(Disclaimer: This blog is meant to follow my lifestyle of health and fitness, and inspire others who may be on the same journey. All opinions are my own and not everything I post may be right for you. Anything I discuss is what I believe and I am not responsible for errors or omissions. I am not a certified trainer or nutritionist. Anything posted relating to these fields are my beliefs and what has worked for me. Thank you for your support!)

Emerald 12k Across the Bay

 We had an absolute blast this past weekend at the Emerald Across the Bay 12k. Celebrating St. Patty’s with beautiful weather, gorgeous views and an 8 mile run is pure bliss. Being its 30th year running and with over 4,000 participants, I would have to say this is my favorite race I have been a part of. Starting off in Sausalito, running across the Golden Gate bridge and ending in San Francisco’s Aquatic Park, made up for the nasty 250 foot climb in the first 2 miles. I was barely prepared for the run, but the excitement took over.

(most photos c/o Gene Cohn Photography)

It was my pleasure to be put in charge of our sponsorship events for Diamond Foods (Emerald) and this was my first event of many. I think I have a new passion for event planning…especially when it’s in the fitness realm.

To sign up for next year’s Emerald Across the Bay 12k visit: rhodyco.com

Thanks for reading!! xo

home gym must-haves

Lately I have been dreaming about moving into a 2 bedroom apartment so I can use one room as a designated gym (as well as a second closet which I am in dire need of). So until I have room for a treadmill, elliptical or a bike, I have put together a few smaller must-have items for my home gym.

home gym

1. Stability Ball: an inexpensive way to give your workout a little something extra. Use for core work, sit on it for shoulder work, use for wall sits or prop your feet on it for push ups. Theres a million things you can do with a stability ball.

2. Jump rope: cardio, cardio, cardio. Use a jump rope if you’re looking for an easy and simple cardio warmup.

3. Kettlebell: I am loving kettlebell exercises! Use them for cardio or strength training and work every muscle in the body.

4. Yoga mat: stretching, yoga, ab exercises, a yoga mat can be used for anything and everything.

5. Bosu Ball: instead of standing flat on the ground, stand on a bosu ball when doing shoulder or arm exercises, squats or killer crunches. This will give you an added core bonus.

6. Dumbbells: these are essential for any home gym. I like these specifically because the material will protect the hardwood from getting scratched. Also, be sure to get heavier weights. I usually use 8-15 pounds.

7. TRX resistance band (not pictured): this allows you to do hundreds of exercises using your own bodyweight. You can anchor it to your door at home. I have been loving TRX and bodyweight training lately!

Garlic Shrimp Stew Recipe

This recipe is to die for! My mom found it in Runners World Magazine, and we both gave it a shot. Needless to say, it is a keeper. Shrimp is full of protein and selenium, a mineral that aids in recovery. Perfect recipe post exercise.

I posted this picture on the Facebook page and Instagram, which led to many questions so here is the full recipe.

Ingredients:

  • 1 pound medium peeled and deveined shrimp (I used 1 bag of frozen shrimp from Trader Joes)
  • 4 tablespoons olive oil
  • 1 teaspoon paprika
  • 3 garlic cloves, minced
  • 1/2 teaspoon hot red pepper flakes
  • 1 bay leaf, broken into pieces
  • 1 14.5 ounce can petite diced tomatoes, drained
  • 1 tablespoon tomato paste
  • 2 15 ounce cans white beans, drained
  • 1 cup chicken broth
  • 2 tablespoons chopped fresh parsley

Directions:

Heat a large skillet over medium-high. Toss shrimp with 1 tablespoon oil and pimenton. Add shrimp to skillet; sauté 1 to 2 minutes; add half the garlic the last few seconds of cooking. Spoon shrimp into a bowl and set aside. Return skillet to heat; add 2 tablespoons oil, pepper flakes, bay leaf, and remaining garlic. Cook till garlic is golden, a few seconds. Add tomatoes; cook till most of the liquid evaporates, 2 minutes. Add tomato paste; cook till tomato mixture darkens. Add beans and broth; simmer till it’s a thick stew, 5 minutes. Stir in shrimp and parsley; cook till heated through. Drizzle with remaining oil. Serves 4.

You can also experiment with any seafood you like, it doesn’t have to be shrimp! I would imagine it would taste phenomenal with chicken as well. This recipe is full of flavor, a little spice, so simple and a perfect meal post exercise.

Calories per serving: 436; Carbs: 37 G; Fiber: 9 G; Protein: 35 G; Fat: 17 G

Enjoy!

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