One of the perks of getting my NASM and AFAA certifications several years ago is that it “forces” me to get a certain number of credits every couple of years to keep those fitness certifications current. This year, I’m beyond pumped those necessary credits led me to find the Everlast Striking Certification Workshop: level 1.
As you repeat readers may recall, I was lucky enough to discover the rush provided by muay thai kickboxing not long after birthday in 2017. I’m still not quite sure how I dealt with the stress of living in New York and life in general for 43 years before discovering the physical and mental rush that could be experienced thanks to kicking and punching a heavy bag! (Talk about inexpensive therapy!) After a full Sunday in the Everlast workshop lead by fitness guru Aaron Drogoszewski, not only did I acquire the credits needed to maintain my fitness certifications, I learned even more about the techniques that have become a huge part of maintaining my physical and mental strength for the past 16 months.
What was extra fun about the workshop is that in addition to learning how to execute the six basic punches (jab, cross, hooks and upper cuts) along with the roundhouse kick with more accuracy and efficiency, we also learned how to cue and coach others through the moves. It was fun – and also one heck of a workout – to work with a partner and switch roles between trainee and trainer. The bottom line is there’s nothing like gaining extra knowledge from the experts to help take your game – whatever that may be – to the next level. I look forward to sharing some of the techniques with friends looking to add something new to their fitness routine.
In addition to Aaron’s instruction and motivation from my new fitfam friends, I couldn’t have made it through the day without the right fuel. Lucky for me, I received a “goodie box” of new KIND protein bars just in time for the workshop. (I did some spokesperson work for KIND a couple of years ago, and I was thrilled the team remembered me.) Not only did the double dark chocolate nut bar taste great and keep me satisfied with its 12 grams of protein, I love the fact that the bars contain no artificial sweeteners and have a low glycemic index. (They’re also gluten free!) I know I’ll be keeping one or two of these bars in my gym bag or purse at all times so I don’t get tempted by the not-so-healthy vending machine options when hunger hits.
So on this Motivation Monday, remember this: you’re never too much of an expert to get some new moves and new snack ideas to help you keep you on track with your plans to have fun, be fit and feel fabulous!
It’s probably no surprise to learn Super Bowl Sunday is the second-biggest calorie-consumption day of the year after Thanksgiving. The recommended daily caloric intake for people looking to maintain their weight is roughly 2,000 calories. On Super Bowl Sunday, the majority of Americans eat close to 2,800 calories…in about three hours.
Even if you’re not a football fanatic, celebrating Super Bowl Sunday has become a pretty common American tradition. I think it’s because the big game and the big-budget commercials that play in between the plays offer the perfect opportunity for friends and family to get together. Those gatherings tend to be fueled by many of the foods most of us try to avoid on a regular basis.
With some help CalorieKing, here’s a “playbook” featuring some of America’s favorite Super Bowl Sunday foods. After you calculate your personal tally based on how many servings you enjoyed yesterday, you can decide if you have more than a few good reasons to get off your you-know-what and start that next run, walk or other workout pronto.
- 1 Slice of Cheese Pizza = 240 calories
- 1 Slice of Pepperoni Pizza = 298 calories
- 5-wing serving of hot wings = Anywhere from 300 to 597 calories (depending on the sauce and dip they’re served with)
- 5 Pigs-in-a-Blanket = 470 calories
- Bowl of Chili = Calories range from 300 – 600 based on the recipe. (e.g. cheese v. no-cheese)
- Queso Dip = 71 calories per serving. (A serving is 2 tablespoons and most people have closer to 10. Each serving also includes 5 grams of fat)
- Doritos’ Tortilla Chips, Cool Ranch Flavored (12 chips) = 140 calories
- 1 Light Beer (12 oz) = 96 calories
- 1 Regular Beer or Ale (12 oz) = 150 calories
- 1 Regular Soda (12oz) = 140 calories
Whether or not your team won and whether or not you enjoyed any or or all of the indulgences mentioned above, I hope you enjoyed some Sunday Funday downtime. If that did go a bit overboard with the food and drink, don’t sweat it. This first Motivation Monday for February is the perfect time to get back on track with your plans to have fun, be fit and feel fabulous!
I classify snacks in two groups:
- The healthy ones you choose throughout the day to keep you body fueled and your blood levels at an even keel and
- The not-so-healthy ones you enjoy at a party or on those rare occasions you get to chill out on the couch.
As a strong believer in the power of eating several small meals throughout the day, I’m always on the lookout for healthy snack options. My go-tos include hard-boiled eggs, raw almonds, green apples, fat-free plain Greek yogurt and KIND bars. If you’ve been stopping by here for awhile, you also know I also enjoy my treats, especially when I can share them with friends and family. Which brings me to one of the biggest reasons people get together in the fall: football!
If your idea of “Sunday Funday” includes sporting your team’s jersey, sipping a few beers and savoring some indulgences, here are three ideas to enjoy those good times without the side serving of guilt:
- Spice Up Your Popcorn: Microwave popcorn has always been one of my favorite lo-cal snacks. To make it more fun for game day, try adding some chili powder, pepper or paprika to the bag or bowl. (Just be sure to put some muscle into it and shake well!)
- Healthy chili: How would you like to enjoy a hearty, hot bowl of chili packed with only 75 calories and 1. 5 grams of fat? It’s possible, thanks to this Weight Watchers “one-point chili” recipe my mom introduced me to years ago. Click here for the easy recipe. Since I’m not a big cook, I like to make a big batch so I can freeze some and nuke it later.
- A Better Way to Dip – Swap out breads and chips for crunchy, healthy celery or carrot sticks and dip those veggies into a whole new kind of creaminess. Chobani’s Meze Dips have just 25 calories and one gram of fat per serving. (Traditional French onions dips pack five or more grams of fat and at least 60 calories per serving.) With flavors like Roasted Red Pepper, Three Pepper Salsa and Smoked Onion Parmesan, there’s a yummy fix for all your savory cravings. The following are some of Chobani’s tasty and colorful alternatives to those traditional chip-and-dip days:
So, what’s YOUR favorite healthy football or other seasonal snack? Remember, if you do go a little overboard on Sunday Funday or any other day of the week – don’t sweat it. Sometimes you have to be a little bad to get back to the good on this never-ending journey to have fun, be fit and feel fabulous!