It's that time of year. The day after Halloween and we are left with buckets of candy and temptation at every turn. Before you bite, here are some calories counts of some of your favorite candy's AND the exercises that you would have to do to work those calories OFF. Thank you to our instructor Victoria Slone for this guest blog post!
Snickers (one fun size candy bar) – 72 calories. Running for 8 minutes is your fastest approach. Don’t like running? A 19-minute walk will burn the same number of calories.
Reese’s Peanut Butter Cup, Skittles or Twix bar (one fun size) – 80 calories. Riding a bike for 10 minutes will do the trick to get rid of this treat. You’ll need to work equally hard if you eat a fun size Twix bar or a fun size package of Skittles.
Plain Hershey’s Milk Chocolate (one fun size bar) – 70 calories. Eat one and you’ll need to swim for 9 minutes to burn off those calories. 18 minutes if you eat two. (etc.)
Candy corn (11 pieces) – 70 calories. You can almost eat that many in one mouthful. Unfortunately, burning them off isn’t as easy. Don’t despair, 10 minutes of step aerobics will get rid of those candy corn calories.
Twizzlers or Sweet Tarts (treat size pack) or 1 Hershey’s Nugget- 50 calories. The treats are tiny, but the calories are mighty. Good news, there are plenty of ways to burn them off. A 15 minute game of Frisbee or a 5 ½ minute of tennis with a friend will get rid of them.
Tootsie Pop – 60 calories. A harmless lollipop? Not so fast. An innocent looking Tootsie Pop packs in 60 empty calories. Although eating one takes a while and actually burn a few calories, you’ll need to skip rope for 6 minutes to burn it off for good.
Butterfinger or Kit Kat (snack size) – 100 calories. It was yummy but now it’s “Payday”. Just hop on the treadmill for a brisk 15 minute walk to ditch those unwanted calories.
M&M’s (fun size) – 100 calories. Option 1: rake leaves for 20 minutes, or option 2: do 100 pushups to undo the damage from a fun size pack of plain M&M’s. Double that if you eat a pack of fun size Peanut M&M’s (180 calories).
If you did indulge - you now have the tools to help you get back on track.
Our best tip, get the candy out of your house! Have the Great Pumpkin Fairy or Switch Witch come and trade all of the candy for a special present.
Stroller Strides® Chicago
Showing posts with label Guest Blogger. Show all posts
Showing posts with label Guest Blogger. Show all posts
Tuesday, November 1, 2011
Thursday, May 26, 2011
How Do You Get Motivated to Workout?
Ever asked yourself, "How do I get motivated to workout?" Check out this article by our Guest Blogger, Victoria Slone who teaches our Tuesday/Thursday 9:30 Stroller Strides Class!
“How do you get motivated to workout?” or “How do you STAY motivated to exercise?” This is a question I’m asked frequently about my own personal journey & while training clients. You don’t need to be convinced that exercise is good for you. You know it is. What you need is a reason to choose exercise over some of the other options you have in your life. The dishes will be there when you get home. The laundry can wait. But can you afford to put off an opportunity to do something for yourself and get a workout in?
Goal setting is a simple way to motivate you to exercise, but some goals are more effective than others. Physical activity is a healthy habit that makes you feel good, not a chore to be endured. Here are some tips on establishing a goal that will help you enjoy the many benefits of fitness:
1. Challenge yourself. Set a personal goal detailing an amount of exercise to do in a set amount of time. Make sure that your goal is realistic for you, but challenging at the same time. Your goal should be hard enough that achieving it will significantly improve your fitness. My first goal was finishing a 5K. You can start off small and as you increase your fitness, set your goals higher J This is still the #1 way I stay on track & keep moving towards my goal. If your goal is a race, find one & sign up for it! It will make you accountable…..put your $$ where your mouth is! You can join the new FIT MOMS ROCK 5K & HALF MARATHON Training Group to get started!
2. Give your goal an end date. There is a problem with challenging yourself to workout for 30 minutes 3 times a week. The first week that you don’t exercise 3 times, you may be hard on yourself and look at that as a failure. A much better challenge would be to exercise 30 minutes an average of 3 times a week for the next 10 weeks. This way your goal is to do 30 workouts in 10 weeks. If you are sick one week and only get to workout once, you have not failed. You just need to make up those missed workouts before the end of your challenge. You are still in the game.
3. Track your progress. Of course, you will want to keep track of your workouts as you strive to reach your goal. There is something very satisfying about dragging your sweaty self over to your calendar or computer and logging the workout you just completed.
4. Allow cross training. Notice in the example above that the requirement is to exercise for 30 minutes. It doesn’t say walk or run or do an elliptical trainer for 30 minutes. By limiting yourself to a single mode of exercise you are setting yourself up for failure (e.g. your elliptical trainer breaks down), overuse injury from the repetitive motion, and insanity (I would go crazy if I had to do the same workout day after day). The wonderful thing about Stroller Strides is that no two classes are the same. You will get a variety of cross training exercises at every class for every level of fitness.
5. Reward yourself. Fitness is its own reward, but it doesn’t hurt to add to the motivation value of your personal goal by dangling a carrot at the finish line. Perhaps the prospect of a manicure or a massage would get you off the couch those times when you just don’t feel like exercising.
If you are just starting an exercise program, you should see your doctor to make sure you are able to do any particular method of exercise – especially if you’re just 6 weeks postpartum. Once you are cleared, set yourself a challenging, but realistic goal and start noticing the differences in your life when regular exercise is a part of it. Good luck & hope to see you at a Stroller Strides class!
“How do you get motivated to workout?” or “How do you STAY motivated to exercise?” This is a question I’m asked frequently about my own personal journey & while training clients. You don’t need to be convinced that exercise is good for you. You know it is. What you need is a reason to choose exercise over some of the other options you have in your life. The dishes will be there when you get home. The laundry can wait. But can you afford to put off an opportunity to do something for yourself and get a workout in?
Goal setting is a simple way to motivate you to exercise, but some goals are more effective than others. Physical activity is a healthy habit that makes you feel good, not a chore to be endured. Here are some tips on establishing a goal that will help you enjoy the many benefits of fitness:
1. Challenge yourself. Set a personal goal detailing an amount of exercise to do in a set amount of time. Make sure that your goal is realistic for you, but challenging at the same time. Your goal should be hard enough that achieving it will significantly improve your fitness. My first goal was finishing a 5K. You can start off small and as you increase your fitness, set your goals higher J This is still the #1 way I stay on track & keep moving towards my goal. If your goal is a race, find one & sign up for it! It will make you accountable…..put your $$ where your mouth is! You can join the new FIT MOMS ROCK 5K & HALF MARATHON Training Group to get started!
2. Give your goal an end date. There is a problem with challenging yourself to workout for 30 minutes 3 times a week. The first week that you don’t exercise 3 times, you may be hard on yourself and look at that as a failure. A much better challenge would be to exercise 30 minutes an average of 3 times a week for the next 10 weeks. This way your goal is to do 30 workouts in 10 weeks. If you are sick one week and only get to workout once, you have not failed. You just need to make up those missed workouts before the end of your challenge. You are still in the game.
3. Track your progress. Of course, you will want to keep track of your workouts as you strive to reach your goal. There is something very satisfying about dragging your sweaty self over to your calendar or computer and logging the workout you just completed.
4. Allow cross training. Notice in the example above that the requirement is to exercise for 30 minutes. It doesn’t say walk or run or do an elliptical trainer for 30 minutes. By limiting yourself to a single mode of exercise you are setting yourself up for failure (e.g. your elliptical trainer breaks down), overuse injury from the repetitive motion, and insanity (I would go crazy if I had to do the same workout day after day). The wonderful thing about Stroller Strides is that no two classes are the same. You will get a variety of cross training exercises at every class for every level of fitness.
5. Reward yourself. Fitness is its own reward, but it doesn’t hurt to add to the motivation value of your personal goal by dangling a carrot at the finish line. Perhaps the prospect of a manicure or a massage would get you off the couch those times when you just don’t feel like exercising.
If you are just starting an exercise program, you should see your doctor to make sure you are able to do any particular method of exercise – especially if you’re just 6 weeks postpartum. Once you are cleared, set yourself a challenging, but realistic goal and start noticing the differences in your life when regular exercise is a part of it. Good luck & hope to see you at a Stroller Strides class!
Tuesday, January 4, 2011
Green Your Fitness Routine in 2011
Guest Blogger: Victoria Slone, Stroller Strides Chicago Instructor
According to an article in the New York Times, the average person gains 7 to 10 pounds during the time between Thanksgiving and Christmas. That's a lot of extra "holiday cheer" for a person to gain in a one month period!!! Yikes!
Now that the holiday season is over, how about a fresh start to the new year by adding some "green" into your workout routine? By taking an environmental initiative and giving your health and the environment a clean start for 2011, you can begin the new year in a positive way that will benefit yourself, others around you, and the earth.
1. Exercise outside.
It may be tricky right now since the weather is so cold, but by hitting the great outdoors, you'll soak in the vitamin D benefit of sunshine and save on the energy used to run on the treadmill. Besides jogging and hiking, hit a Stroller Strides class!!! Not only are you using your own body weight for most of the exercises, but you're interacting with your child and connecting with other Moms which is good for the mind and body. Also, head outside with the kiddos and take advantage of calorie-burning winter activities such as sledding, shoveling or building a snowman. If the rain/snow & cold weather keeps you in, rent or borrow an exercise DVD from the library or buy a used one at a garage sale or search on Craigslist.
2. Buy an eco friendly yoga mat.
Yoga mats are made of materials such as natural rubber, plastic, PVC or latex, and most yoga mats are recyclable. Only use your mat for Stroller Strides classes or are you an at-home yoga practitioner looking to get rid of your existing mat? Recycle Your Mat has mail-in programs for all types of mats as well. After you've donated/recycled yours and are in the market for a new mat, look for mats made of biodegradable and recyclable materials. Sunshine Yoga has a great list of eco-friendly mats at affordable prices.
3. Go with organic workout attire.
Organic cotton uses agricultural methods designed to help sustain the land it grows on and the people who harvest it, helping to reduce the toxic pesticides used to make conventional cotton. Gaiam Fitness Wear is one option for finding organic workout clothes that are comfy, sustainable, functional and lets not forget........cute! You might pay a little more for organic items but saving mother earth will be worth your efforts. When you are done with your clothes why not recycle them by donating to a thrift store, shelter or church rummage sale. You can also check out the Stroller Strides shop for organic and sustainable gear as well!
4. Buy a reusable water bottle.
Americans buy an estimated 29.8 billion plastic water bottles every year, and nearly eight out of every 10 bottles will end up in a landfill. Try toting along a reusable bottle to your next workout session. Refilling the bottle with water will save tons of money and waste. Also, make sure the bottle you are using is BPA FREE! If you occasionally forget your reusable bottle and have to purchase a plastic bottle, make sure you recycle it. There is an amazing documentary entitled, "Tapped," that was incredibly informative and really opened my eyes to the bottled water industry. Interested? Check it out here: Tapped the Movie
5. Eco-Friendly Running Shoes
Today, even big name fitness companies are getting the message that staying fit is part of an overall lifestyle. It's a lifestyle that takes into account, not only physical health, but the overall health of the environment. There are several companies jumping on board and now making sneakers with post-consumer recycled materials, bamboo shank, cork mid-sole, bamboo/canvas uppers, and crepe toe guard, and 40% post consumer recycled rubber out-sole. You can find recycled gym shoes at Zappos. You can even recycle your old running shoes at Recycled Runners and Run The Planet.
6. Eat Organic
It's best to eat organically grown food, whether or not you're a vegan/vegetarian, and it's worth going to some trouble to get it. Organic food tastes better, is generally more nutritious, & protects the environment! Get an energy boost with organic cereal/granola bars, or try a homemade smoothie by mixing organic yogurt, orange juice and fruit together in a blender.
7.Try Natural Deodorants
Many deodorants contain harmful ingredients such as aluminum and formaldehyde, so freshen up after your workout by using deodorants made from all natural plant-based ingredients. And don't worry, you're not alone if you sweat while wearing an all natural deodorant. That's supposed to happen! Sweating is our bodies natural way of getting rid of the toxins in it. If you block the sweat glands from doing their job, where do the toxins go? Right back in your body :( My company, Lotions & Potions, has two types of natural deodorant available, Rosemary Mint or Tea Tree that are great at combating odor. They are free of aluminum, formaldehyde, parabens & bactericides which have all been linked to the increase in breast cancer rates. Whichever brand you decide to go with, make sure that the product is organic and certified "cruelty-free" to prove that it has not been tested on animals.
You may not think that a few simple actions can help you lose weight, stay fit andreduce your carbon footprint at the same time, but if you follow these tips you'll be well on your way to a green exercise routine!! Here's to a green 2011!!
According to an article in the New York Times, the average person gains 7 to 10 pounds during the time between Thanksgiving and Christmas. That's a lot of extra "holiday cheer" for a person to gain in a one month period!!! Yikes!
Now that the holiday season is over, how about a fresh start to the new year by adding some "green" into your workout routine? By taking an environmental initiative and giving your health and the environment a clean start for 2011, you can begin the new year in a positive way that will benefit yourself, others around you, and the earth.
1. Exercise outside.
It may be tricky right now since the weather is so cold, but by hitting the great outdoors, you'll soak in the vitamin D benefit of sunshine and save on the energy used to run on the treadmill. Besides jogging and hiking, hit a Stroller Strides class!!! Not only are you using your own body weight for most of the exercises, but you're interacting with your child and connecting with other Moms which is good for the mind and body. Also, head outside with the kiddos and take advantage of calorie-burning winter activities such as sledding, shoveling or building a snowman. If the rain/snow & cold weather keeps you in, rent or borrow an exercise DVD from the library or buy a used one at a garage sale or search on Craigslist.
2. Buy an eco friendly yoga mat.
Yoga mats are made of materials such as natural rubber, plastic, PVC or latex, and most yoga mats are recyclable. Only use your mat for Stroller Strides classes or are you an at-home yoga practitioner looking to get rid of your existing mat? Recycle Your Mat has mail-in programs for all types of mats as well. After you've donated/recycled yours and are in the market for a new mat, look for mats made of biodegradable and recyclable materials. Sunshine Yoga has a great list of eco-friendly mats at affordable prices.
3. Go with organic workout attire.
Organic cotton uses agricultural methods designed to help sustain the land it grows on and the people who harvest it, helping to reduce the toxic pesticides used to make conventional cotton. Gaiam Fitness Wear is one option for finding organic workout clothes that are comfy, sustainable, functional and lets not forget........cute! You might pay a little more for organic items but saving mother earth will be worth your efforts. When you are done with your clothes why not recycle them by donating to a thrift store, shelter or church rummage sale. You can also check out the Stroller Strides shop for organic and sustainable gear as well!
4. Buy a reusable water bottle.
Americans buy an estimated 29.8 billion plastic water bottles every year, and nearly eight out of every 10 bottles will end up in a landfill. Try toting along a reusable bottle to your next workout session. Refilling the bottle with water will save tons of money and waste. Also, make sure the bottle you are using is BPA FREE! If you occasionally forget your reusable bottle and have to purchase a plastic bottle, make sure you recycle it. There is an amazing documentary entitled, "Tapped," that was incredibly informative and really opened my eyes to the bottled water industry. Interested? Check it out here: Tapped the Movie
5. Eco-Friendly Running Shoes
Today, even big name fitness companies are getting the message that staying fit is part of an overall lifestyle. It's a lifestyle that takes into account, not only physical health, but the overall health of the environment. There are several companies jumping on board and now making sneakers with post-consumer recycled materials, bamboo shank, cork mid-sole, bamboo/canvas uppers, and crepe toe guard, and 40% post consumer recycled rubber out-sole. You can find recycled gym shoes at Zappos. You can even recycle your old running shoes at Recycled Runners and Run The Planet.
6. Eat Organic
It's best to eat organically grown food, whether or not you're a vegan/vegetarian, and it's worth going to some trouble to get it. Organic food tastes better, is generally more nutritious, & protects the environment! Get an energy boost with organic cereal/granola bars, or try a homemade smoothie by mixing organic yogurt, orange juice and fruit together in a blender.
7.Try Natural Deodorants
Many deodorants contain harmful ingredients such as aluminum and formaldehyde, so freshen up after your workout by using deodorants made from all natural plant-based ingredients. And don't worry, you're not alone if you sweat while wearing an all natural deodorant. That's supposed to happen! Sweating is our bodies natural way of getting rid of the toxins in it. If you block the sweat glands from doing their job, where do the toxins go? Right back in your body :( My company, Lotions & Potions, has two types of natural deodorant available, Rosemary Mint or Tea Tree that are great at combating odor. They are free of aluminum, formaldehyde, parabens & bactericides which have all been linked to the increase in breast cancer rates. Whichever brand you decide to go with, make sure that the product is organic and certified "cruelty-free" to prove that it has not been tested on animals.
You may not think that a few simple actions can help you lose weight, stay fit andreduce your carbon footprint at the same time, but if you follow these tips you'll be well on your way to a green exercise routine!! Here's to a green 2011!!
Tuesday, November 30, 2010
What Is Your Indulgence?
Guest Blogger: Courtney Sigmund, Stroller Strides Instructor
I asked a question last week in class that has kept me thinking- "What is your biggest indulgence as a Mom?" Of course, my favorite answer was "coming to Stroller Strides", but a lot of you had great ideas. For sure, hands down, my biggest indulgence is getting my house cleaned. Can I do it on my own? Yes. Can I make time? Yes. Would I rather spend that extra time playing with my 2 year old daughter and my 4 month old son? Absolutely.
It has taken a while to accept the help and not feel guilty. A lot of you seemed to feel that way too. As Moms, we are always thinking about eveyone else first and it is so easy to put our own needs on the back burner. It is so important that we step back and think of ourselves too. So, although your indulgence isn't going to soften the blow of those sleepless nights or make a toddler tantrum any less stressful, it is still important to check in with yourself once in a while and go off duty for a time "indulging" yourself in something that makes you happy.
Whether it be your twice monthly mani-pedi, a long phone-call with your best friend, your nap on the weekends, your spa day, your hour of exercise, your babysitter, your gossip magazine, a hot latte, your long bath, your date night with your husband, a nice glass of wine, or that regular girls night out, give yourself an indulgence and enjoy doing so! We deserve it! No guilt, no strings attached. Just you taking care of yourself, so that you can take better care of those most special little ones
I asked a question last week in class that has kept me thinking- "What is your biggest indulgence as a Mom?" Of course, my favorite answer was "coming to Stroller Strides", but a lot of you had great ideas. For sure, hands down, my biggest indulgence is getting my house cleaned. Can I do it on my own? Yes. Can I make time? Yes. Would I rather spend that extra time playing with my 2 year old daughter and my 4 month old son? Absolutely.
It has taken a while to accept the help and not feel guilty. A lot of you seemed to feel that way too. As Moms, we are always thinking about eveyone else first and it is so easy to put our own needs on the back burner. It is so important that we step back and think of ourselves too. So, although your indulgence isn't going to soften the blow of those sleepless nights or make a toddler tantrum any less stressful, it is still important to check in with yourself once in a while and go off duty for a time "indulging" yourself in something that makes you happy.
Whether it be your twice monthly mani-pedi, a long phone-call with your best friend, your nap on the weekends, your spa day, your hour of exercise, your babysitter, your gossip magazine, a hot latte, your long bath, your date night with your husband, a nice glass of wine, or that regular girls night out, give yourself an indulgence and enjoy doing so! We deserve it! No guilt, no strings attached. Just you taking care of yourself, so that you can take better care of those most special little ones
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