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Thursday, November 20, 2014

Worried you have to limit all your favorite Thanksgiving foods?


Don't worry, you don't have to deny yourself all the traditional Thanksgiving foods. I created a Pinterest Board to collect some recipe options for our favorite menu items. If you have more recipes to share please send them my way. You can find a link to my email above in the "Contact" tab.

Happy Thanksgiving!

http://www.pinterest.com/sewparcell/thanksgiving-dinner-healthier-options/


Tuesday, November 18, 2014

12 Weeks to New Year: WEEK SEVEN

The past few goals have been small changes in habits that will pay off big. Keep going. This week should be easy, easy. But you'll notice a big difference with all the treats that will be flooding your house over the next several weeks. TRUST ME!

WEEK SEVEN: Keep all treat foods out of sight (or out of house).

WHY: Don't make it so easy to grab those snacks quick. Out of sight is out of mind. You won't be tempted by them every time you walk by. On the flip side: Keep healthy, low calorie snacks in clear containers.

HOW: You've got lots of options here. Cover the pan with foil (not plastic wrap). Don't leave the knife in the pan so you can easily cut another piece. Put the leftovers in opaque containers and put the container in the cupboard. When I make a batch of brownies or cookies, I quickly put them all in individual portions bags. That alone stops me from constant nibbling, but you can also freeze these portions. Your kids can grab one serving for lunch in the morning. It will be defrosted by lunchtime. If you want a single portion sometime for a dessert, you can easily defrost in the microwave, or let it sit out while you have dinner.

Cut up carrots in advance so they are easy to grab. Pop air-popped popcorn and keep it in a bag so you can grab it instead of chips or cookies. I like to nibble on cold-steamed broccoli. Weird? I don't know, but if it's ready to go in the fridge I'll opt for it instead of something less nutritious.

If your neighbors bring you goodies, put them away or freeze in portions and you can enjoy them over a long period of time instead of indulging too much too often.

CUE: When you see it sitting out and you want a bite--CUE THE FOIL! When you open the fridge and can't see something you like, you gotta get some healthy snacks ready to go.

EVEN BETTER: Don't have treats in your house. If your neighbors bring you a treat, save/freeze it for guests, give it away, or just throw it away! Say thank you, but eating something you don't want or need will just set you back on your goals and give you more work. If you have a craving for a treat, go buy one single serving from a store. Leave them with the cookie dough and the rest of the batch.

WEEK EIGHT will be posted November 25.


Tuesday, November 11, 2014

12 Weeks to New Year: WEEK SIX

Week One started the day with water to get your day moving right. Keep focused on water, portion size, exercise, and making good food choices (Week FOUR and FIVE). Now we'll add just a little physical effort to also get you going in the right direction.

WEEK SIX: Do 12 squats or push-ups before breakfast.

WHY: Just to get you thinking about it. Waking up those major muscles will remind you about your body all day and you'll take better care of yourself all day.

HOW: For squats, keep your weight in your heels, push your tailbone back, and make sure you keep your knees over your feet. Do not let them extend past your toes. For pushups, get into proper plank position with your hands wider than your shoulders. Pull your belly button toward your spine, tuck your tailbone under and squeeze your glute muscles together. Make certain your hips don't sag. Keep your face pointed in the same direction as your hands. If you need, you can perform push-ups on your knees, against a wall, or on a bench or stair step.

Even better: Do three sets

WEEK SEVEN will post here on November 18!


Tuesday, November 4, 2014

12 Weeks to New Year: Week FIVE

The changes you've already made with weeks 1-4 are some of the most important things you can do! Congratulations! We're going to keep fine-tuning by giving you something we all need and want: an afternoon snack! YUM!

WEEK FIVE: Know what your afternoon snack will be. You need one. Make it ahead. Plan it ahead.

WHY: If you are tired and grumpy at 4pm you will not care about your stupid goals and just eat whatever you can find.

HOW: Make a list of all the things you can have for an afternoon snack. Pick something IN THE MORNING and prepare it so you'll be able to grab it quick when the munchies hit. Here is a great shake that really is yummy and you won't believe what it's made with! You can try it will all kinds of flavors and berries. Or go with a good old-fashioned green smoothie. It's easy to make: layer 1 cup water, a banana, frozen berries, and 2-3 cups of spinach. The spinach on top with prevent the bottom ingredients from splashing all over. Blend it up! Don't make the mistake of trying to snack on 25 calories of carrots. That won't sustain you during a low-energy slump when you tend to get a little grumpy. You've still got a lot of things to do today! Give yourself a good protein rich snack with some day-brightening nutrients. Have a cheese stick and a small smoothie. Or some cottage cheese and fruit. Maybe you only have time for some whole grain chips and salsa.

EVEN BETTER: No sugary treats (candy, cookies, etc) between lunch and dinner. Sugary snacks create a craving for even more of them, especially at this vulnerable time of day when you are tired and need some energy for everything you still need to do.

WEEK SIX will be posted November 11.


Tuesday, October 28, 2014

12 Weeks to New Year: Week FOUR

Only three weeks and you've already made small but significant changes that will help you to a lifetime of healthy habits! Way to go! (See Week Three here). Here's your next goal:



WEEK 4: Eat only whole grains for breakfast (oats, whole grain toast, whole grain pancakes or waffles). You can still have other foods (fruit, eggs, etc.), just make sure whatever grains you have are whole grains, no refined flours.

WHY: Fiber makes you feel fuller. Did you know your body doesn't process fiber? It acts as a cleansing agent for your intestines. It's basically FREE CALORIES! Hallelujah! Refined flours will leave you unsatifsfied and hungry sooner. Refined flours typically have less flavor, come with more sugar, and can cause significant digestive issues.

HOW: Buy whole grain bread and have toast or whole grain cereal. Look at the ingredient list. "Wheat Flour" is NOT Whole Grain. It has to say "WHOLE grain flour." Also click HERE for some of my favorite recipes for breakfast. And also HERE for a scrumptious pumpkin granola that is delicious and very satisfying warmed in the microwave with a little milk. Don't forget about the Pumpkin Overnight Oats I shared just a couple of weeks ago.

EVEN BETTER: Eat at least 75% whole grains all day

WEEK FIVE will post November 4.

Tuesday, October 21, 2014

12 Weeks to New Year: Week THREE

I hope you were able to find some smaller plates and bowls for your WEEK 2 goal. You probably don't feel deprived at all getting to eat on those cute things! Continue with goals 1-2, and now take this easy step next:



WEEK THREE: Set out your exercise clothes 12 hours in advance.

WHY: 12 hours before exercise you might be thinking, "Why didn't I just do it last time? I really NEED to do this!" You are thinking more clearly and can commit with a lucid mind. When the alarm goes off or you get a last minute change to your schedule, you may be tempted to skip it. So get everything in place beforehand so you can just go on "autopilot."

HOW: Decide what your exercise schedule will be and set reminders on your phone 12 hours ahead. Do you like your exercise clothes? Having something snazzy and fun can help you be more interested in your workout. If you want, ask me about how to make your own "High Five" shirt that we made together in the park in September. See pictures on my Facebook Page.

EVEN BETTER: Find a friend to exercise with. You'll both help each other stick with it.

WEEK FOUR will post October 28.

Friday, October 17, 2014

Pumpkin Overnight Oats in a Nutella jar!

Since we are focusing on eating on smaller dishes, I thought I'd share my breakfast this morning. I saved a small Nutella container and I often mix up the ingredients for overnight oats in it because I can put everything in, give it a shake, and then grab it quick in the morning. And it feels kinda cozy and indulgent to eat straight out of a Nutella container! Today I had Pumpkin Overnight oats. Here is the recipe:



Pumpkin Overnight Oats
Basic recipe:
1/2 cup quick oats
3/4 cup milk (I like coconut milk)
1 teaspoon chia seed
dash of salt

Here you can add whatever you like to change it up. Today I added:
3 T pumpkin puree
1/2 teaspoon pumpkin pie spice
3-4 drops liquid stevia

I normally don't add any sweetener at all, but with the pumpkin I thought it needed just a little.

Put everything in the jar and shake it up. You can use a small mason jar or just any covered container. Mix it up the night before or at least 4-6 hours in advance. The next morning, just grab a spoon and eat. No need to heat it up.

12 Weeks to New Year is happening NOW! Click here to get started. It's small easy changes you can make that will establish good habits. Go ahead! It won't be hard and you won't feel like you are deprived of anything.

Tuesday, October 14, 2014

12 Weeks to New Year! Week TWO

How did you do at Week ONE? Pretty simple, right? I hope you're noticing more energy and alertness in your morning. Keep that habit and we'll and another now:



WEEK TWO: Eat on smaller plates and bowls. At every meal.

WHY: A full plate looks more satisfying. Portion sizes are smaller than we think. Small dishes help you keep things in moderation. You can always refill if you're still hungry.

HOW: You can TOTALLY do this. Easy, easy. Use teacup size plates and small bowls for breakfast foods. I like to eat my cereal or granola is cute ice cream dishes. Lunch plates for dinner. Find some dishes in a fun color or cute style and you'll even think it's a treat!

EVEN BETTER: Take time to check serving sizes on your favorite foods. This week is all about gaining perspective on your food and using perspective to your advantage.

UPDATE: I found a website all about the need for smaller plates. Check it out! www.smallplatemovement.org


WEEK THREE will post October 21.

Tuesday, October 7, 2014

12 Weeks to New Year: Week ONE

I'm super excited about this. Fitness instructors generally love New Year's anyway because loads of new people start coming to class and it's so full of energy! LOVE IT! But October to December is generally not a good time for healthy habits and exercise. Following these simple EASY steps will help you navigate the holiday season like a champ AND give you a headstart for whatever you want to accomplish for 2015! No need to gain a ton of weight or let your exercise program be forgotten.

WEEK 1: Drink 2 cups (16 ounces) of water first thing in the morning. Drink it before you have breakfast.

WHY: Water fills your stomach and gets things moving for the day. Often dehydration causes food cravings, grumpiness, and headache. Those three things together make it tough to make good food choices.

HOW: Won't this be EASY? In five minutes you can check this goal off for the day! Just set some sort of cue so you remember like setting the glass right next to the sink, or leave a note next to the pantry so you don't forget to drink before having food.

EVEN BETTER: Drink 2 cups before every meal.

WEEK 2 Goal will be posted October 14.


Monday, October 6, 2014

12 Weeks to New Year. GET READY!

I've selected 12 simple things you can alter in your day that will make BIG improvements in your health. If you make one change per week, you'll be ahead of the game come January 1. You'll have some good long-term habits established that will help you maintain or improve your health for life. And if you want further changes in January, you'll have already exercised your self-discipline so you can conquer anything! ARE YOU READY?

Week ONE goes live here at 10:00 am MT, Oct. 7.  JOIN IN! Click "subscribe" in the right column to get each week's goal emailed to you.

I'll also be announcing each goal in my Tuesday Night Zumba class as my Tuesday Tip.

Why am I doing this? TWO REASONS.

1) I have learned that people who want to make improvements fall into two categories: They want to make changes but get overwhelmed and give up, or they really don't recognize which things in their life they need to change. I'm breaking things down to very simple parts. And there is nothing I'm taking away from you. This are clear decisive things you can check off a list and say "DONE!" As you establish these simple habits, some of your more destructive things will naturally fall off your list. Just give it a chance!

2) October - December is kinda murder on our ambition to keep healthy and exercise. We feel like just because its Halloween/Thanksgiving/Christmas we are just fully expecting to gain 10 pounds and stop exercising (Who has time to exercise with all that shopping to do?) So these goals will help you stay on top of what's most important--YOU!

WIN-WIN!

READY. SET. GO! (Well, not until October 7, at 10:00am)


Wednesday, October 1, 2014

12 Weeks to New Year: WEEK ONE

I'm super excited about this. Fitness instructors generally love New Year's anyway because loads of new people start coming to class and it's so full of energy! LOVE IT! But October to December is generally not a good time for healthy habits and exercise. Following these simple EASY steps will help you navigate the holiday season like a champ AND give you a headstart for whatever you want to accomplish for 2015! No need to gain a ton of weight or let your exercise program be forgotten.

WEEK 1: Drink 2 cups (16 ounces) of water first thing in the morning. Drink it before you have breakfast.

WHY: Water fills your stomach and gets things moving for the day. Often dehydration causes food cravings, grumpiness, and headache. Those three things together make it tough to make good food choices.

HOW: Won't this be EASY? In five minutes you can check this goal off for the day! Just set some sort of cue so you remember like setting the glass right next to the sink, or leave a note next to the pantry so you don't forget to drink before having food.

EVEN BETTER: Drink 2 cups before every meal.

WEEK 2 Goal will be posted October 14.


Monday, September 1, 2014

Best time to create a new habit is NOW!



New Year's is so…next  year. And cold. And dark. And January and February are so depressing. Right now we are enjoying life! Sunshine, slightly cooler temperatures, and we're feeling good! The kids are back in school so the schedule is already getting an overhaul, why not just schedule in what you need in your life? Pick your goal and we'll help each other work on it together with a "High Five" Zumba Social this Wednesday at noon. Bring a lunch, a solid color t-shirt and we will commit to our new goals together!

https://www.facebook.com/events/350572361774555/?ref_dashboard_filter=upcoming

Here is a great article to read to help you set yourself up for success. Learn about how Habit Loops can change your life to be just what you want it to be!

See you Tuesday night in class and Wednesday for lunch!

http://blog.runkeeper.com/2033/how-to-make-running-a-habit/

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