January Reset

Who is ready to reset their habits in January?

We know all of you have been making good choices the last few weeks but now is the time to step it up a notch to start feeling better, exercising and maybe lose some body fat.

Details:

• FREE
• Starts Jan 6th
• Ends Feb 14th
• Initial and final body fat and weight measurements will be taken in the first and last week

What will you get:

• Challenge recommendations
• Food list
• Grocery list
• Workouts
• Weekly challenges
• Support via email and blog
• Support knowing you are not alone
• Hopefully you will be feeling better at the end of the 5 weeks

If you want to join email Stephanie so we can schedule your initial measurements for the week of Jan 6th.

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Ab work give hundreds a try

Interested in an exercise to make your abs feel the burn of working muscle? Give this one a try! If you neck gets tired, do less than 100. Gradually work your way up to more reps as you build the deep core strength to support your neck and head.

Holiday desert recipe

Looking for a holiday treat to share? This one is gluten free and much lower in sugar than the typical cookies, cakes, and pies!

The recipe for this apple cranberry crisp is located at http://gf-blog.com/blog/gluten-free-apple-cranberry-crisp.html

Happy Halloween

Here are some candy fun facts:

-Americans purchase 600 million pounds of candy for Halloween

-More than 400 million M&Ms chocolate candies are produced in the U.S. every day.

-For candy producers, Halloween is the sweetest holiday of the year, even beating Easter, Valentine’s Day and Christmas in candy sales.

-The Snickers candy bar was named after a horse owned by the Mars family.

-California leads the nation in the number of chocolate and cocoa manufacturers, with 146, followed by Pennsylvania, with 115.

-Americans consumed 24.3lbs of candy per capita last year

-Americans are expected to spend an average of $20.29 on candy this Halloween season

-More than 35 million lbs. nearly 9 billion pieces of candy corn were produced last year.

-The Halloween season accounts for 75 percent of the annual candy corn production.

-The average American will gain 9-11 lbs between now and New Years day (don't be average)

Have a Happy Halloween!

Healthy Football Meals, Snacks and Treats

Since it is Football Sunday we wanted to share with you some healthy meals, snacks and treats! Enjoy!

Meals:

• Chili Bar - make a large crock pot of chili and then have toppings to add to the Chili.  Some great toppings include: plain greek yogurt, lettuce, tomatoes, onions and rice
• Taco Bar - This is so simple, just brown some ground beef or ground turkey in some seasonings and add some fixings!  Great toppings include: Corn tortilla, rice, lettuce, tomatoes, onions, hot sauce, plain greek yogurt, avocado, lime, pico, peppers, jalapeños and corn
• Chicken Wings - Just bake or Grill some un-breaded chicken wings and drumies.  You can then make a great ranch dip by adding ranch seasoning to plain greek yogurt.

Snacks:

• Homemade kale chips - they are so easy, just put some kale on a baking sheet, add coconut oil and sea salt, bake until crispy and enjoy
• Homemade sweet potato fries - similar to the kale chips, just cut up to your liking and add seasonings, coconut oil and sea salt.  Cook until crispy and enjoy
• Homemade buffalo chips - cut either regular or sweet potatoes, season and cook.  Then make a dip of greek yogurt and seasoning salt to dip them in.
• Potato skins - cut either regular or sweet potatoes in half, bake them with bacon and add chives
• Broccoli Salad - the dressing is vinegar, truvia, and olive oil mayo.  Then mix the dressing up and pour over broccoli, bacon and sunflower seeds.
• Potato salad - cut and boil potatoes, after they cool mix with plain greek yogurt, onions, celery, dill, mustard and sea salt

Treats:

• Black Bean Brownies - make the brownies like normal but instead of the oil and eggs use pureed black beans, I will also season with cinnamon
• Banana Ice Cream - mush up frozen bananas and peanut butter, you can even add a couple of chocolate chips for taste
• Baked Pears - cut pairs in half and bake with cinnamon 

Hope you can enjoy some of these healthy game day foods!

Here is a great game day salad, with a pork chop, baked beans and healthy potato salad

Protein pancakes

For the past few weeks, I've been on a quest to find a delicious and HEALTHY protein pancake. Here's the recipe that I've enjoyed. Feel free to give it a try, or share your own by leaving a reply!

Ingredients:

• 2 egg whites
• 1/4 c cottage cheese (2% fat)
• 1/4 c gluten free oats
• 1 tsp butter or cooking oil 

Directions:
1. Place the butter in the skillet and heat on medium until butter melts.
2. Place the egg whites, cottage cheese, and oats in a magic bullet type blender. Blend until smooth.
3. Pour mixture into frying pan and cook 2 min/side or until slightly brown.
4. Top with your favorite fruit or other topping.

Nutrition content: This recipe makes 1 serving.

• 16 g carbohydrate
• 20 g protein
• 6 g fat

Interested in a different macronutrient ratio?

• Want more protein? Add more egg whites or whey protein to the batter
• Want more carbohydrate? Top with fruit or add a little more oats to the batter
• Want more fat? Top your protein pancake with your favorite healthy oil or nut butter

Shed pounds fast without stress on your joints!

Check out this video from Yahoo news regarding how the new Alter-G technology can help you meet your fitness goals without stressing your joints.

Interested in trying it? OSR Eden Prairie has one that is open to the public! See our web page for more information, or call to schedule a 10 min complimentary trial: 952-873-7400. When calling for your 10 min trial, mention offer code: Social Media.

Do you eat fruit?

Here is a post this week from the New York Times that they recently shared.  It talks about a new study about different fruits and if certain fruits are better than others......enjoy!

http://well.blogs.nytimes.com/2013/09/04/some-fruits-are-better-than-others/

Fall Health Challenge Starts Tuesday!

Our fall health challenge starts Tuesday!

If you are interested in signing up contact Stephanie at Stephanie.Winters@osrpt.com

For more info you can also check out www.stephaniewinters.blogspot.com

Have a great holiday weekend!

Mint chocolate protein bites!

Looking for a quick no-bake treat? These mint chocolate protein bites are well balanced in carbohydrate-fat-protein. Have favorite treats and recipes to share? Leave us a post!

Do you work with a fitness professional?

There are a lot of people out there who work with fitness professionals.  I am sure at times they ask themselves "Is it worth it?"  Here is a great read about what fitness professional offer, why and what to look for.

http://tomnikkola.com/7-reasons-to-work-with-a-fitness-professional/

Dynamic warm ups

What is a dynamic warm up? Is stretching before exercise good? How should I warm up? Check out this blog post with TONS of how to videos included! While filmed at LifeTime, it was co-constructed by one of OSR's Physical Therapists.

When is it Safe for My Child to Strength Train?

When is it Safe for My Child to Strength Train?

Many parents wonder, “What is a good age to have my kid start strength training?”   The answer is not always clear-cut and depends on the child’s interests.  The Mayo Clinic supports safe strength training in children as early as 7 years old.  It cannot be stressed enough that SAFETY must come first, workouts should include fun activities and there are many benefits to strength training.

One of the most important messages to parents is that, strength training is a learning process.  A child should be monitored at all time and taught the proper techniques of strength training.  Weights should remain low during this process of teaching your child the skills of weight lifting.  When the University of Minnesota strength training coach, Cal Dietz, was asked about his seven year old kid lifting weights he said: “we use such light weight that it is probably less than doing a push up.” 

Strength Training should only be initiated when the child shows interest and should not be forced.  That is why making strength training entertaining is so important.  Yes, there are times to be more serious than others, but start with a fun interactive game or finish with a game of soccer etc.  Now would not be the time to have a coach or parent pushing and screaming at the child to do more.  The child will put forth the effort that they feel comfortable with and want to perform.

The Mayo Clinic also lists benefits of strength training for kids on their website, such as:

Done properly, strength training can:

•    Increase your child's muscle strength and endurance

•    Help protect your child's muscles and joints from sports-related injuries

•    Improve your child's performance in nearly any sport, from dancing and figure             skating to football and soccer

Keep in mind that strength training isn't only for athletes. Even if your child isn't interested in sports, strength training can:

•    Strengthen your child's bones

•    Help promote healthy blood pressure and cholesterol levels

•    Help your child maintain a healthy weight

•    Improve your child's confidence and self-esteem

When done properly strength training can be great to start at an early age if you child is ready and shows interest.  Remember to keep things fun and teach to proper techniques.

Reference - http://www.minnesotahockey.org/news_article/show/256252

Mango with a kick

Looking for a fast summer snack, but want more than just a piece of fruit? Check out this easy mango recipe to spice things up!

Core Strength Exercise Beyond the Plank

Looking to ramp up your core workout? Try this advanced core and total body strengthening exercise!

Are you getting the most out of your planks?

Planks are a great total body exercise. Check out this video to find new tips on how to really engage the core to get the most out of your plank! Have a comment or question? Leave us a post!

EPOC

Do you know how many calories you burn during a workout? How about after your workout? After a tough workout instead of being tired have you ever felt totally energized? Maybe you are still sweating a little (or a lot) even after a shower.

Why is this?

Some people call it the after-burn or a workout high. It’s actually called the Excess Post-Exercise Oxygen Consumption or EPOC.

Technically EPOC is the increased oxygen consumed after strenuous exercise or activity to reduce the oxygen debt created by said exercise or activity resulting in caloric expenditure. In layman’s terms this means the additional calories you burn after exercise while your body is recovering back to it’s normal resting state. Due to these extra calories being burned because of this “after-burn”, your EPOC can play a very significant role in weight loss.

When we exercise we are utilizing a massive amount more of oxygen than normal, our heart rate and body temperature can greatly increase, we are burning a lot more glycogen from both the muscle cells and blood stores, and we are producing more by-products. So after exercise we need to stock back up on the oxygen and glycogen we have used, reduce our body temp and heart rate, and deal with those by-products.

All of this post-exercise work requires energy and this is where EPOC comes in. The amount of calories burned post-exercise depends on the amount of oxygen consumed during EPOC and how long it lasts. The research is a little vague with studies showing it can last and the amount of post-exercise oxygen consumed can also vary greatly from person to person and is dependent on a number of factors including the person’s level of fitness and type of training.

We do know that EPOC is present after both cardiovascular exercise and strength or resistance training. We also know that one factor that can have a big effect on EPOC is workout intensity. The amount of EPOC is directly related to the intensity of your workout. Both heavy strength training workouts and high intensity interval style training have been shown to have the greatest effect on EPOC.

Here are some tips to help maximize your EPOC:
Add Some Intervals - instead of just aimlessly plodding away on the treadmill watching some reality TV show, shake up your cardio by throwing in some high intensity intervals. Not only will they help you burn more calories while you are performing them, they can also crank up your EPOC levels, not to mention make running on a treadmill just a little less boring.
Lift Heavy - put down those pink neoprene hands weights and start lifting some real iron. Choose weights that make it difficult (but not impossible) to complete 8-10 reps. For the women who are afraid they will turn into a female Arnold Schwarzenegger overnight, don’t worry you won’t. For the guys who wish they could turn into Arnold overnight, sorry it isn’t that easy. Some studies have shown that heavy resistance training can have an even greater overall effect on EPOC than aerobic or cardiovascular exercise.
Reduce Your Rest - Another simple yet highly effective way to increase your EPOC is to reduce your rest intervals in between sets while working out. Instead of taking 1-2 mins between sets, cut it down to 45 secs, and use a timer to keep you on track. Shorter rest basically gives you less time for recovery thus requiring more time after the workout to replenish the overall oxygen consumed during the workout.

One very important point to remember is that while intensity is a key factor in determining the size or amount of EPOC, you still need to have a a balance between high intensity workouts and adequate rest and recovery.

Who is ready to go pump some iron and lose some fat along the way?!

Exercise of the week: Lunges

Have you ever had knee pain while lunging? Try these instructions and see if they help!

Also, learn to get the most out of your lunges with every single rep!

Current Fitness Trends

It is always interesting to see what people are doing out there!  IHRSA (International Health, Racquet and Sportsclub Association) recently released the top trends in fitness.  http://www.ihrsa.org

1. More people working out in health clubs/facilities
2. Specific Programming for Baby Boomers
3. Youth Programming
4. Social Exercise
5. Small Group Training
6. Technology
7. Convenient options
8. Corporate Wellness Benefits
9. Body Weight Exercise
10. Physician Prescribed Exercise

Here are the top 10 activities in Health Clubs

1. Free Weights
2. Treadmills
3. Resistance Machines
4. Ellipticals
5. Stretching
6. Abdominal Machines
7. Stationary Cycling
8. Low Impact Aerobics
9. Yoga
10. Stair Climbers

Summer Eating Tips

It is that time of year where you will have a graduation party, or 6 this weekend, get together next weekend and a wedding the weekend after that.

How can you stay on track, eat well and still have a good time?  Is it even possible?

Well sure it is, it will take some will power, some saying NO, some limiting of portions, but I promise you will feel better come labor day weekend if you follow these tips!

• Pre Eat!
• Have a high protein, low carb snack or meal before you go, that way you don't have to eat while you are there or at least you will not be starving when you get there.
• Pick alcohol or desserts
• If your looking for a way to limit calories and still taste the good things let yourself have some, but either alcohol or desserts, not both.
• Bring healthy proteins and vegetables
• If it is a potluck bring a protein packed dish to share!  That way you will have something to eat and actually know what is in it.
• Pack healthy snacks
• If your not sure what is on the menu pack some jerky, nuts and/or protein powder.  They will keep all day and help you feel full if you avoid the buffet line.
• Only take 1 plate
• This will make you pick and choose between options so if you don't pick healthy things at least you didn't eat 4 servings.
• Only eat what is on your plate
• You can consume a ton of extra calories by just picking at things while you talk with others in the kitchen.  Limit your eating to what is on your plate so you are at least conscious about what you are putting in your mouth.
• Leave some food on your plate
• A easy way to limit calories is to leave some food on your plate, share a plate of food with someone else or put food on your plate and don't let it touch.  You can fit a ton of food even on just one plate.
• Limit alcohol if your around food
• We all know that after a few drinks the food just keeps entering your mouth.  If your going to enjoy your alcohol do it away from foods you can continue to snack on.
• Dress up
• If your wearing a little black dress you wont want to eat too much for fear your bloat up.  If you wear baggy clothing its easier to eat, and eat, and eat.
• Help with clean up
• It will keep your hands busy and away from continuing to eat.  You might even burn some calories! 
• Use the event as your "cheat"
• Eat really good in the weeks, days and hours leading up to the event.  It will also help shrink your stomach so you can only eat so bad!
• Gum
• It can really be your friend at events.  It keeps a great taste in your mouth and some foods just do not taste the same after gum.
• Focus on friends and the event, not the food
• When dining in a group people tend to eat 44% more calories than they would if they were dining alone.  Try to focus on conversations and the company versus the food/drink being consumed.
• Workout
• If you know it will be bad and there is no way around it, get a good workout in at least before the event. 

I hope you learned a thing or two and are ready to make good choices this summer!

Exercise of the week: Push ups with triceps emphasis

Learn/Review the proper technique when performing a elbows in variation of push ups:

Healthy Pizza

Do you crave a good healthy pizza?  If so you are in luck with this yummy cauliflower pizza crust recipe!

Ingredients

• 1 small head of cauliflower, leaves and stems removed
• 1 teaspoon basil
• 1 teaspoon oregano
• 1 teaspoon parsley
• 1 teaspoon salt
• 1/2 cup Manchengo sheep milk cheese (or Mozzarella)
• 2 eggs
• cornmeal, to dust the pizza stone

Instructions

1. Preheat oven to 350 degrees.
2. Chop cauliflower florets into chunks. Pulse the cauliflower in a food processor until it resembles a fine grain, like rice or couscous. Pour cauliflower into a large bowl. Add herbs, and salt, then cheese and eggs.
3. Spread a tablespoon or so of cornmeal all over a pizza stone. Place the cauliflower mixture (note- this won't resemble a ball of dough) on the middle of the stone and use your hands to press it into a circle about 1/4 inch thick.
4. Bake for 20 minutes at 350 then an additional 10 minutes at 400 degrees. Crust will be done when it turns golden brown in color.
5. Remove crust from oven. Change oven temperature to 450 degrees. Add pizza sauce, cheese and whatever toppings you would like, then bake again for about 5 minutes or until cheese on top is melted.

I have also made this without the cornmeal and cheese, still turns out just fine!

My favorite toppings are pizza sauce, chicken and bbq sauce!

Bok Choy Recipes

Need some ideas for quick summer veggies? This week, I was introduced to yummy ways to incorporate a new vegetable into my diet: Bok Choy. Here is a link to a recent article from Experience Life that shows 6 recipes for this vegetable. 

 

Even better, all of these recipes can be prepared gluten and dairy free!

Do you have summer recipes and ideas to share? Leave us a post!

Push Ups

Many wish they could do push ups,or more push ups.  Push ups can be done a variety of different ways here are some images and tips to help you with your push ups this week.

Your basic push up from your toes.  Keep your abdominals engaged.

A much easier variation of push ups from the wall.  Just keep your back straight.

Another modified push up that is a little harder than a wall push up.  Keep your head looking down.

A push up from your knees.  Make sure to not stick your glutes up in the air.

Hope this helps!

Protein Shake

Peppermint Bon Bon Protein Shake

Is that title really correct, peppermint bon bon?

YES!

Peppermint bon bon is a favorite ice cream of many. 

Ingredients:

1/2c rice milk

1 rounded scoop of chocolate protein powder

handful of chopped kale, fresh or frozen

1/8tbs pure mint extract

handful of ice cubes

Blend all of the ingredients together and enjoy!  

The kale gives it a nice green look as well.  Adding splashes of coffee to this will also add some great flavor.

Weight Plateau

Do you think you have hit a plateau?  Has your progress slowed and your losing hope?  Read on to see what changes you can make to help you get through this!

• Eat organic when consuming foods that are higher in pesticides
• Determine your level of eating and try make some better choices throughout the day
• Make sure to have a great breakfast, packed with plenty of protein
• Change up your workouts and intensities
• Nice breakdown of workout types
• Make sure your water intake is high and caffeine/carbonation intake is low
• Importance of water
• Make sure to sleep at night and rest
• How to get quality sleep
• A probiotic can help your digestion and help with over all feeling.  You can get probiotics from some foods and drinks or supplements.  I take a probiotic daily.
• Gut importance
• If your still at a loss check these out
• WebMD
• Mayo Clinic

Pilates is back at OSR!

Looking to do some core exercise?

OSR will be running a 4 week Fitness Pilates Circuit workshop! We will use the Pilates equipment to optimize your workout.

Contact us at 952-973-7400 to reserve your spot or obtain more information. 
Limit: 6 Participants. 



When: All Tuesdays in June, 10 AM-10:55 AM

Where: OSR, Eden Prairie

Cost: $70 for 4 class punch card, or $22/class drop-in

Who: Anyone interested in developing core strength, whether it be for off-season dance/sport, learning something new, or general health/fitness. Exercises will be individualized within the class setting. All levels from beginner-professional welcome.

Instructor: Meredith Butulis, DPT, ACSM HFS, NASM CPT, BB Studio Certified. Meredith has been teaching Pilates for over 10 years, in addition to her background in Personal Training and Physical Therapy.

Healthy Brownies

Every once in a while, I find a treat that just has to be shared!

 
Ready in 45 min • Makes 16 servings
Ingredients

• 1 can black beans, rinsed & drained
• 1tsp vanilla extract
• ½ c. 1% Cottage Cheese
• ½ c. Unsweetened Applesauce
• 2 TBSP Canola Oil
• ¼ c. Raw Honey
• ½ c. Unsweetened, Non-dutched Cocoa Powder
• 4 scoops Chocolate Protein Powder
• 1 tsp Baking Powder
• 1/8 tsp Sea Salt

*For an added treat, you can add ½ c. of 60% dark chocolate chips to the batter.


1. Preheat oven to 350˚F.
2. Puree beans in a food processor. Add rest of wet ingredients and blend to combine.
3. In a large bowl, use a fork to mix dry ingredients. Add the wet ingredients and mix until smooth.
4. Pour batter into an oiled 8×8 inch baking dish. Bake for 30 min or until a knife inserted comes out clean.

Healthy Protein Ideas

Here are some recipes of protein packed meals with protein other than the normal chicken or beef.


Taco Shrimp

Ingredients:

• 1 pound large, pre-cooked shrimp – thawed if frozen
• 2 tablespoons taco seasoning
• 1 tablespoon olive oil (or any oil you prefer)
• Juice of 1 lime

Directions:

1. In a skillet, cook the shrimp in the olive oil and sprinkle on the spices in the last few moments of cooking.
2. Mix well and serve.
3. Sprinkle the lime juice over the shrimp just prior to serving.

Broccoli and Lamb - you can make without the cheese

Ingredients:

• 1lb. ground lamb
• 1 tsp. sea salt
• 1 tsp. freshly-ground black pepper
• 1 tsp. fresh rosemary, chopped
• 1/2 tsp. garlic, finely chopped
• 2 Tbsp. white wine
• 3 bunches of broccoli rabe, trimmed
• 4 Tbsp. extra-virgin olive oil
• 1 tsp. garlic, finely chopped
• 1 tsp. sea salt
• 1/2 tsp. freshly-ground black pepper
• 2 Tbsp. butter
• 4 Tbsp. Pecorino Romano cheese, grated (more, if desired)
• 1 1/2 lbs. gluten-free penne pasta

Directions:

1. Combine ground lamb and next 5 ingredients in a bowl. Mix until well-combined.
2. Cover and refrigerate 6 hours or overnight.
3. Trim the broccoli rabe stems. Bring a large pot of salted water to a boil and boil the broccoli rabe until tender, 4-5 minutes. Drain in a colander.
4. When broccoli rabe is cool, chop.
5. Bring another large pot of salted water to a boil.
6. In the meantime, put the lamb mixture and 4 Tbsp. water in a large saute pan and heat over medium heat. Use a wooden spoon to break up the ground meat. Allow the water to evaporate and the meat to brown slightly. Add another tablespoon of water to the lamb mixture to loosen any pieces stuck to the bottom of the pan.
7. Add the olive oil and garlic. Saute garlic for 3-4 minutes. Add broccoli rabe and season with salt and pepper. Cook for an additional 2-3 minutes.
8. When the pasta water is boiling. Add the penne and cook according to package directions. When the pasta is cooked, drain it in a colander.
9. Return the pasta to the pan and add the lamb and broccoli rabe mixture, butter and and Pecorino Romano cheese.

Pecan Crusted Dover Sole

Ingredients:

• 1/2 pound Wild caught dover sole fillets
• 3/4 cup pecan pieces
• 1 tablespoon garlic powder
• Zest of one lime
• 1 whole egg

Directions:

1. In a food processor, blend the pecans, garlic powder and lime zest until well ground and blended. Transfer to a plate.
2. Break the egg into a bowl large enough to roll the fish fillets in. Whisk a bit to break up the yolk and blend the yolks and whites.
3. Dip the fish fillets in the egg and then into the nut mixture. Coat it well and transfer to an oiled baking dish or a parchment lined cookie sheet.
4. Bake at 350 F. for 15 minutes or until cooked through.
5. Allow to cool slightly and serve with a bit of fresh lime juice.

Pecan and Salmon Dip

Ingredients:

• 2 – 3 (6 ounce) cans wild-caught salmon OR 6 oz. shredded, baked salmon
• 4 – 6 ounces pecan pieces
• Juice of 2 lemons
• 1/4 – 1/2 cup water (start small and add more as needed)
• 1 teaspoon dried parsley
• 1 teaspoon dill (plus more to taste)
• Salt to taste
• Apples or cucumbers, sliced for dipping or in disks for topping.

Directions:

1. Put the pecans, lemon juice, water, parsley and dill into a food processor. Blend until smooth. Add more water as needed to achieve a smooth but thick and creamy past. Almost like thick pancake or muffin batter.
2. Put the nut butter and salmon in a medium mixing bowl and mix to blend. Stir in more dill and salt to taste.
3. Slice cucumber, apples or even clean bread to enjoy with this.