5 Ways to Find Time to Workout

'I just don't have enough time to workout!'

Sound familiar? If it does, you're not alone. Not having enough time to workout is the reason women most often cite for not sticking to a regular exercise program.

However, considering the fact that in the average American home the television is on for nearly six hours a day, it's difficult to believe we don't have enough time to workout.

And when you consider that you can maintain a good level of fitness by running only 30 minutes four times a week, not having enough time becomes a less acceptable reason.

Here's a few tips to help you find time to squeeze workouts into your hectic schedule.

1. Become a morning person
Studies show that people who exercise regularly in the morning are more likely to stick to their exercise regimes. It's a wonderful way to energize yourself for the day, and you're much less likely to have things come up: a late meeting, your child's after-school activities, etc at 6am than at 6pm. Habit 4 Health's most popular 'Kick Start Healthy Habits' Fitness Boot Camp Session 5 begins May 3rd at 6am at the North Liberty Recreation Center. Register at http://www.habit4health.com/

2. Change your Lunch hour into your 'running hour'
Rather than go for lunch with your co-workers, go outside for a run during your lunch hour. If you don't have facilities in order to shower and change, consider taking a brisk walk instead. Over the same distance, you'll burn an equal number of calories whether you're walking or running.

3. Schedule a run into your appointment book
For many people, finding time in their hectic schedules to workout can be difficult. If that's the case make sure to schedule a run or a workout in your appointment book or calendar to ensure you set aside an adequate amount of time.

4. Increase intensity while decreasing duration
If you only have 20 minutes to workout and therefore can't workout or run your usual 40 minute route, don't despair. Just increase the intensity of your usual pace and run for a shorter amount of time. The workout will actually increase your endurance and muscle strength while saving time.

5. Workout a few times a day for shorter period of time
Sometimes it's much easier to find two or three 15 minute periods of free time throughout the day rather than one 30-45 minute period. Studies have proven that people who run three times a day for 15 minute duration reap practically the same physical benefits as those who run for once for 45 minutes.

A Few Things to Remember before Your First 5K

1. Dinner the night before the race shouldn't be anything too greasy, pasta is always a favorite among runners.

2. Make sure you get a good nights rest, but wake up early enough so that you are not rushed. Give yourself enough time to get to the race to get your race number pinned on and some time to look at the course and stretch.

3. Make sure you eat a healthy breakfast. Don't skip it. Some good choices are a bagel, a banana, or a peanut butter sandwich. Try your eating routine on a training run day for practice.

4. Many of these races take place early in the morning, which can be chilly even in the summer. Take a sweatshirt or jacket you can throw on as you wait for the race to start and don't forget gloves. it is important to dress warmly post-race too so your muscles don't tighten or cramp.

5. When you line up, plan on lining up toward the back of the group. It is much easier on your self confidence to start too far in the back of the pack and spend the entire race passing people, than starting too close to the front and spend the entire race getting passed.

6. When the race starts, it is important to run your own race. If you start out too fast, you will be pretty miserable before you are half-way through. Most races are marked so that you have a pretty good idea how far you have run. Maintain a comfortable pace, and toward the last mile, if you feel like you have some energy left, pick up the pace.

Good Luck To All of Our River Run Participants!

Importance of Brown Rice and Recipe

The difference between brown rice and white rice goes much farther than just color. Essentially white rice is brown rice stripped of most of its nutritional benefits. Brown rice is a daily staple for a large portion of the world's population and, given its significant health benefits, you should make it a staple in your diet as well. It is a very good source of magnesium, selenium and dietary fiber. In addition rice bran and rice oil, found only in brown rice, is a great way to keep your heart healthy and help regulate your weight. So make the switch to brown rice. Here a recipe to get you started.

Beef Burrito with Pepper Jack Cheese and Black Beans

Makes 6 Servings

Prep Time: 15 minutes

Cook Time: 9 minutes

Ingredients:

1/2 pound ground beef sirloin (can remove if want vegan)

2 tsp. minced garlic

1 Cup chunky salsa, divided

2 Cups cooked brown rice

6 (9 inch) whole wheat flour tortillas

1 (15 ounce) can black beans, drained and rinsed

1 (11 ounce) can corn kernels, drained

1 Cup shredded Pepper Jack cheese

1/3 cup sliced green onion, including green tops

Directions:

In a medium non-stick skillet, brown ground beef and garlic over medium heat; (break beef mixture up into smaller chunks with a spoon). Drain fat and stir in 1/2 cup of the salsa; set aside.

Spread 1/3 cup of rice on center of a tortilla, leaving a 1/2 inch border. Scatter about 2 tablespoons of beans and 1 1/2 tablespoons of corn over rice. Spread 1/3 cup of the beef mixture and 1/4 cup of the cheese over corn. Top with 2 teaspoons of the salsa and a few pieces of green onion. Fold in two opposite edges of tortilla one inch each and roll up. Place, seam side down, on microwave safe dish. repeat with remaining tortillas.

Place burritos in a microwave oven and heat 1 minute or until heated through. Serve with remaining salsa.

Recipe created by 3-A-Day of Dairy

Nutritional Facts per serving for individual food recipe:

Calories: 450

Total Fat: 8 grams

Saturated Fat: 4 grams

Cholesterol: 65 mg

Sodium: 900 mg

Calcium: 25% daily value

Protein: 26 grams

Carbohydrates: 59 grams

Dietary Fiber: 8 grams

Start Walking Today!

Wednesday April 7, 2010 is National Start Walking Day!

There are so many benefits of walking, that it would be difficult to enumerate them all in a single blog. Research has shown that people who walk regularly have lower incidences of diabetes, stroke, heart disease, cancer, and other similar diseases. A brisk walk any time in the day can do more for uplifting the mood than any visit to a psychiatrist or anti-depressant drugs. Fro most people it is the easiest form of exercise which requires no expensive equipment, apart from a good pair of shoes, can be done practically in any weather and terrian, and done at any age, from the very young to the ripe old age. Given below are a few more benefits of walking.

1. Walking increases cardiovascular fitness
Walking increases the capacity of the lungs and heart to supply oxygenated blood to the muscles as well as enhances the ability of the muscles to use the oxygen to create energy for physical activity. This also helps reduce high blood pressure.

2. Walking increases bone density
Since it is a weight bearing exercise, walking helps to increase the strength and density of bones, especially of the lower back and hips. This prevents osteoporosis, and also reduces the chances of suffering from hip fractures, as one grows older.

3. Walking helps in weight control
Body weight can be kept in control when one expends calories via physical exercise like walking. The best way to keep one's weight in check is to maximize the amount of calories expended along with eating healthy and nutritious food.

4. Walking helps to burn fat
Another way walking helps to keep weight under control is by burning fat. Those who are obese and lead a sedentary lifestyle can increase their fitness levels by taking up walking since its a a good form of exercise to start with. Walking helps in working out a steady pace for an extended period of time, which is the most effective way to burn fat.

5. Walking reduces depression
Research has proven that walking improves one's sense of self worth and mood, and reduces the symptoms of anxiety and depression. When done in pleasant environs along with friends, it can be a way of being in contact socially and be a therapeutic form of relaxation. This also helps in sleeping better, which also helps in keeping the mood on even keel.

6. Walking keeps your brain young
Apart from a healthy body, walking can also keep your brain functioning at is optimum best, reducing the chances of aging related mental deterioration. It enables this by reducing the chances of disease like stroke, heart disease, and diabetes, which can affect the flow of blood to the brain, and also because it increases the flow of blood to the brain while reducing the blood pressure. Also, walking with friends and enjoying nature's soothing effects also help to keep the brain simulated and young.

To derive the most benefits of walking, it is recommended to walk as briskly as you can. When you walk briskly, your heart will work harder than when strolling or at rest, however without beating uncomfortably fast, and your breath will also be deeper, but with conversation being possible.

So grab a co-worker and walk over the noon hour, grab a friend or a neighbor and walk after or before work, and you can always make it a family event!