Motivation

Everybody has bad days.....just learn from them and move on!  Don't get discouraged! 

YOU CAN DO IT!!!

Have a WONDERFUL weekend everyone! 

HIIT Workouts

Everyone’s time is precious!  And the number one reason for not working out is not having enough time!  But much, much research has been done to prove that you don’t need tons of time to workout.  You just need intensity.  There are many different types of these workouts.  But for the most part they are referred to as a HIIT workout.  High Intensity Interval Training.  That means that you would alternate doing high levels of intensity of an exercise followed by a lower level of recovery.  This type of workout can be done on a variety of different exercises so you can make it something you enjoy (running, elliptical, weight, plyometrics, etc.)!  PLUS you don’t have to workout for as long!!!  This type of workout can results in the quickest way to burn fat and gain muscle simultaneously.  WIN WIN!!!   

Here is an example of a HIIT workout.  Perform each exercise for 30 seconds followed by a 10 second recovery/transition. Repeat the whole circuit 2-3 times.  That’s only about 7 minutes for a super effective and FAST workout!  Try it!!!

Have a WONDERFUL weekend!!!

Substitutions

Yesterday Kayla French did a lunch and learn about how to “healtherize” your favorite recipes!  We pigged out on some delicious healthy treats and received a bunch of recipes and info.  One of the things she provided was a healthy substitution list.  I thought it was worth sending out to everyone!

Ingredient substitutions for healthy recipes
If your recipe calls for this ingredient:	Try substituting this ingredient:
Bacon	Canadian bacon, turkey bacon, smoked turkey or lean prosciutto (Italian ham)
Bread, white	Whole-grain bread
Bread crumbs, dry	Rolled oats or crushed bran cereal
Butter, margarine, shortening or oil in baked goods	Applesauce or prune puree for half of the called-for butter, shortening or oil; butter spreads or shortenings specially formulated for baking that don't have trans fats Note: To avoid dense, soggy or flat baked goods, don't substitute oil for butter or shortening. Also don't substitute diet, whipped or tub-style margarine for regular margarine.
Butter, margarine, shortening or oil to prevent sticking	Cooking spray, olive oil, grapeseed oil, coconut oil, or nonstick pans
Cream	Fat-free half-and-half, evaporated skim milk, almond milk
Cream cheese, full fat	Fat-free or low-fat cream cheese, Neufchatel, or low-fat cottage cheese pureed until smooth
Eggs	Two egg whites or 1/4 cup egg substitute for each whole egg
Flour, all-purpose (plain)	Whole-wheat flour for half of the called-for all-purpose flour in baked goods Note: Whole-wheat pastry flour is less dense and works well in softer products like cakes and muffins.
Fruit canned in heavy syrup	Fruit canned in its own juices or in water, or fresh fruit
Ground beef	Extra-lean or lean ground beef, ground chicken breast or turkey breast (make sure no poultry skin has been added to the product)
Lettuce, iceberg	Arugula, chicory, collard greens, dandelion greens, kale, mustard greens, spinach or watercress
Mayonnaise	Reduced-calorie mayonnaise-type salad dressing or reduced-calorie, reduced-fat mayonnaise greek yogurt, avocado
Meat as the main ingredient	Three times as many vegetables as the meat on pizzas or in casseroles, soups and stews
Milk, evaporated	Evaporated skim milk
Milk, whole	Reduced-fat or fat-free milk
Oil-based marinades	Wine, balsamic vinegar, fruit juice or fat-free broth
Pasta, enriched (white)	Whole-wheat pasta
Rice, white	Brown rice, wild rice, bulgur or pearl barley
Salad dressing	Fat-free or reduced-calorie dressing or flavored vinegars
Seasoning salt, such as garlic salt, celery salt or onion salt	Herb-only seasonings, such as garlic powder, celery seed or onion flakes, or use finely chopped herbs or garlic, celery or onions
Soups, creamed	Fat-free milk-based soups, mashed potato flakes, or pureed carrots, potatoes or tofu for thickening agents
Soups, sauces, dressings, crackers, or canned meat, fish or vegetables	Low-sodium or reduced-sodium versions
Sour cream, full fat	Fat-free or low-fat sour cream, plain fat-free or low-fat Greek yogurt
Soy sauce	Sweet-and-sour sauce, hot mustard sauce or low-sodium soy sauce Liquid Aminos
Sugar	In most baked goods you can reduce the amount of sugar by one-half; intensify sweetness by adding vanilla, nutmeg or cinnamon
Syrup	Pureed fruit, such as applesauce, or low-calorie, sugar-free syrup
Table salt	Herbs, spices, citrus juices (lemon, lime, orange), rice vinegar, salt-free seasoning mixes or herb blends
Yogurt, fruit-flavored	Plain low-fat yogurt with fresh fruit slices

I hope everyone has a WONDERFUL weekend!!!