{Fitness Tip}: Jump!


try jumping!  any form of impact movement is instrumental in keeping our bones nice and strong, which we say ‘amen!’ to.

you may already be nodding your head no and going on down to ‘healthy fuel’ but please hear me out first.  part of the beauty of our madeup minds is the freeing sense of adventure to it.  since we have committed to the hard part of ‘making up our minds to do this thing!’

now we are free to explore all that can mean for our stronger, more focused lives.  so before we nix something from the outset we are free to explore it a bit first to see if it can indeed enrich our bodies or minds.  with that in mind let’s explore impact workouts.  we can pick from the form that works best for our physical fitness level beginning with simply dancing.  yes if we put on a song that makes us want to move as we dance it is a breeze to include some moves that mimic bouncing but our feet never leave the floor.  just that alone can begin our journey ‘up in the air!’.

so after a couple of weeks in this mode you can move on to a low level jumping jacks, simply jogging in place or perhaps even a few lunges each followed by a small leap forward.  from this level you can consider jumping rope (with or without an actual jumprope), medium impact aerobic dvd, basketball, mini-trampoline or even dancing with bouncing (please send me a video of this 🙂 to a great song!  then when you add small handweights or a weighted waist belt to these movements you get double the calorie burn plus stronger bones.

sound good?

for more info on the need for impact and weight bearing workouts on the bones (and joints) please see this great link:    http://www.livestrong.com/article/266232-aerobic-exercises-bone-density/


{Good to Know}: Yogurt

summer is a great time to stock up on yogurt, yogurt frozen treats, smoothie supplies and fruit to mix into yogurt. it’s filling and healthy. plus there are so many yogurt forms and styles that anyone can find one they love. try to stick with low or nonfat to keep those calories low.
here is a little primer on yogurts:

Greek yogurt is super mainly because it packs about twice as much protein as traditional yogurt. That’s because Greek yogurt is strained through a filter to remove the whey (liquid), giving it a thicker consistency and more protein per bite.

A single serving container of non-fat Greek yogurt like 
Oikos contains 80 calories, 0 grams of fat, 6 grams of carb, 15 grams protein, and 20 percent of the daily value for calcium. The only ingredients are pasteurized organic nonfat milk and live cultures (bacteria).
Soy yogurt starts with soy milk. Aside from being dairy free for those looking to eat less animal protein, soy yogurt may offer some unique benefits. A study published in the Journal of Food Biochemistry looked at how different kinds of yogurt helped control diabetes. They found that soy yogurt was particularly effective in blocking enzymes that impact carbohydrate digestion, which results in a slower, steadier rise in blood sugar after a meal. And a recent animal study found that rats fed soy yogurt had healthier livers and lower cholesterol levels. The downside is it’s difficult to find an unsweetened soy yogurt, and because they tend to be thinner in texture thickeners are often added.
A single serving contain of organic plain soy yogurt like Whole Soy & Co. contains 190 calories, 6 grams of fat (although good fat, because it’s from the whole soybeans), 25 grams of carb (2 as fiber), 10 grams of protein, 45 percent of the daily value for calcium. 

Almond milk yogurt starts with almond milk, which is made from whole ground almonds and water. While it’s delicious, it’s also nutritious because almond milk retains the important nutrients naturally found in almonds, including antioxidants, heart healthy fat, fiber, vitamin E, and minerals like magnesium.

{Monday Motivation}: Books about Happiness

do you yearn to ‘climb every mountain and swim every sea’?  then you probaby have a well-established sense of adventure already.  kudos! 
we all would greatly benefit health-wise and spirit-wise to begin a new journey of living life with gusto and curiosity!!  what if we decided to live our lives to the fullest and bring a sense of adventure into every moment?  too much? 
what about beginning with seizing our weekends in this freeing way?  we can infuse each day, each project and each relationship with intention, focus and humor.  at its core, adventure is the willingness to commit to an uncertain outcome with as open heart and an open mind.  it is the ability to take a leap into the unknown with mindfulness and grace. 
what if we did this with our relationship with the Lord?  how awesome would that be?!  framed this way, opportunities for adventure present themselves to us every day.
check out these awesome books to charge up your own adventurous spirit:
  • Happiness & Health
  • The Happiness Project
  • Live a Life You Love
  • What Makes Your Brain Happy and Why You Should Do the Opposite
  • Switch: How to Change Things When Change is Hard 
  • The Voluntourist- A Six-CountryTale of Love,Loss Fatherhood, Fate and Singing Bon Jovi in Bethlehem 
  • Better by Mistake:  the Unexpected Benefits of Being Wrong