Category: Fall

FitYaf's Post-Thanksgiving Fitness Friday Workout

11/28/2013

I hope everyone had a wonderful time spent with family and friends yesterday. Maybe you're shopping today, or maybe you're just lounging around, staying warm. Whatever you're doing today, I hope it's not stressing about the overeating yesterday - it's time to hit reset today! I can't think of a better way to do that than this post-Thanksgiving Fitness Friday Workout. Find what you ate yesterday and complete the exercise for each SERVING you had of each dish. Can't find what you ate? Just do the whole workout - I'm sure you'll feel better when you're done!

Notes about this workout:

Some of the moves in this workout are high-impact. Please feel free to modify the workout to make them low-impact if necessary.
Rest in between sets if needed, but no more than 1 minute!

Turkey - 20 minute run or 30 minute walk PER SERVING

Take these 20-30 minutes and give it your all. Challenge yourself with intervals if you wish, but I want you to work up a sweat and make this a great run. If you're walking on a treadmill, ramp up the incline!

Sweet Potato Casserole - 4 minute jump squat tabata

A tabata workout alternates periods of work with period of rest. When you're doing the 20 seconds of jump squats - give it everything you have, then enjoy your 10 seconds of rest.

Stuffing - 50 squats

FitYa'fs Post-Thanksgiving Fitness Friday Workout

Mashed Potatoes - 50 alternating forward lunges

25 forward lunges on each side

Cranberry Sauce - 25 push ups

On your knees or on your toes, but get 25 good ones in!

Green Bean Casserole - 1 minute plank

Pie - 25 burpees

25 burpees PER SLICE of pie! If you sampled them all, you've got a lot of burpees to do!

4 Comments

Happy Thanksgiving!

11/28/2013

1 Comment

I hope every has a great day ahead and is looking forward to friends, family and good food. I'm spending the day sleeping in, cooking/baking, working out, relaxing and heading off to my parents for my favorite holiday of the year! I put together a list of some good reading from my fellow bloggers to help you stay on track today and the rest of the holiday season - ENJOY!

Getting through the holiday season without gaining a pound

via Christine Ardigo

6 holiday eating rules to stay on track

via FitMama4Life

Black Friday for runners

via IRunonWater

Also, don't forget to take advantage of Beachbody's Holiday sale - some items have already sold out!

What will you be doing this Thanksgiving?

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The 2013 Philadelphia Half Marathon

11/18/2013

8 Comments

Yesterday, I ran my first half marathon - the 2013 Philadelphia Half Marathon! I got into this whole racing world in a weird order, having already run two full marathons, so while I'm "on a break" from full marathons, I decided to give the half marathon distance a try. Training for the half marathon distance gave me the opportunity to really focus on speed. To prepare myself for the half marathon, I did a speed workout or a 30-minute training run three times each week, with a long run on the weekend. The long run would range between 6 and 13.1 miles, depending on how I was feeling that week. My training wasn't very structured, but I could tell I was getting faster, which was the end goal (since I already knew I was capable of running the distance). I had a great training with two 13.1 runs below the goal time (1:55) I set for myself at the start of training.

Heading into marathon week, I was feeling prepared and ready. Then, on Thursday morning, my little pinky toe got caught on the suitcase I left out because I had gotten home late from a work trip the night before. It was one of those moments where the pain was terrible, and you were just waiting for it to pass. But it never did. By then end of the day, my toe was swollen and sore. Over the next few days, I was convinced the toe was broken - I iced it and buddy wrapped it, but I honestly didn't know if I would be able to run. On Saturday, it felt slightly better, so I decided just to go for it. And it's a good thing I did! By Sunday morning, the pain wasn't as bad (maybe it was a sprain and not a break afterall), and I was going to run this race!

The race itself was great - it was about 55 degrees (close to perfect running weather), and the energy was HUGE! It was the 20th anniversary of the Philadelphia Marathon with 30,000 runners. Also, my husband was running the race with me (his first race since cross country team in high school), and although we didn't plan it, it was also the 13th anniversary of when we started dating! The first words out of his mouth when the alarm went off at 4:15am were, "this seems like a bad idea," but I couldn't think of a better way to celebrate 13 years than with 13 miles! We lined up at the start line, took in the scene, and before we knew it - we were high-fiving Mayor Nutter! I was in the 2 hour corral, so I knew I was going to have to get my way to the front to maintain a pace somewhere around 8:35. What I was unprepared for was how long this would take and how many people there actually were! It was about 3 miles before I really could settle into my pace, and since I already felt "behind", I was going about 8:20 to catch up. It felt good, so I went with it. I was able to hold the pace on and off for a few miles, but then I got stuck behind a pacer group.

For the rest of the race, I just didn't feel like I could get up to pace. I was weaving a lot, when I could, but I was also getting stuck behind people (which I embraced through the hills). This really stressed to me the importance of starting in the correct corral. In the end, I had a really great race - maybe I could have done a little better, but I felt great and there will always be more races.

I would love to see my miles splits, but my Nike+ app didn't upload my run - how rude! I do have this nice official race time of 1:53:25 - I'll take it! The highlight of the race was our personal cheering squad - Kerry and Jackie. They are both runners themselves, but are new to spectating. I think they did a great job - don't you think? Kerry even pulled out my full nickname for the occasion!

My next race? The Philly Love Run - a brand new spring half marathon in Philadelphia. I'm looking forward to keeping up with my training and running with friends!

Where was your first half marathon?

8 Comments

4 stories that will make you want to run the NYC Marathon next year

11/6/2013

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Sunday morning was a great day to sleep in for me. I had a long day Saturday, starting out with my last long run before the Philly Half Marathon on November 17th, but even with the extra hour of sleep, I don't think I got out of bed until around 9:00am. We had friends staying over, so we all relocated to the couch and watched CBS Sunday Morning - has anyone ever watched this? Pretty sure we're not the targeted demographic... After some whining, I was able to convince the group to switch the channel to ESPN2, which was showing the NYC Marathon. This was a big race for NYC, which was recognizing the one year anniversary of Hurricane Sandy that caused so much destruction to the city and led to the cancellation of marathon last year.

4 stories that will make you want to run the NYC Marathon next year

By the time we turned it on, the elite men and women had already started, but the rest of the racers were still lined up to start. The canon went off, and they started playing the Theme from New York, New York, and for some reason, I teared up. It's been less than a year since I ran my first marathon and six months since my second, but just watching over 50,000 begin their race made me wish I was there.

"I want to be a part of it..."

I caught bits and pieces of the race before heading out for brunch, but I'm pretty sure the NYC Marathon just moved up to the top of my list. I've been researching the course a little, and I can't help but get motivated by some of the stories that are being told. These people are just 1 in 50,000, but I bet they'll make you feel better, and even make you consider signing up for next year!

1. First Runner With Down Syndrome Completes NY Marathon, Redefines Word 'Champion'

2. Running for Amelia. Guiding a blind runner all 26.2 miles of the New York City Marathon.

3. Bill Rancic, Pamela Anderson and more stars run the New York City Marathon

4. NYC Marathon 2013: Boston doctor has run of emotion at race

Have you ever participated in the NYC Marathon? What's your bucket list marathon?

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Grilled Chicken with Apples and Honey

10/8/2013

2 Comments

If you have a sweet tooth like me, cutting back on desserts is hard to do! I love adding fruit to my dinner, so it's kind of like I'm sneaking a little dessert in too! Check out this recipe for chicken with a touch of sweetness to satisfy your sweet tooth - It's perfect for fall!

Ingredients

¼ cup white wine (or low-sodium chicken broth)
1 Tbsp. Dijon mustard
2 tsp. raw honey
1 dash sea salt
4 tsp. olive oil, divided use
4 (4-oz.) raw chicken breasts, boneless, skinless
4 medium Granny Smith apples, peeled, cored, thinly sliced
½ medium onion, thinly sliced

Total Time: 35 min.
Prep Time: 15 min.
Cooking Time: 20 min.
Yield: 4 servings

Preparation

Preheat grill or broiler.
Combine wine, mustard, honey, and salt in a small bowl; whisk to blend. Set aside.
Brush chicken breasts evenly with 1 tsp. olive oil.
Grill or broil chicken for 5 minutes on each side or until chicken is no longer pink in the middle and juices run clear. Set aside.
While chicken is cooking, heat remaining 3 tsp. oil in medium nonstick skillet over medium heat.

Add apples, onion, and wine mixture; cook, stirring frequently, for 8 to 10 minutes, or until apples are tender and liquid thickens slightly to sauce consistency.
Serve apples over chicken.

Nutritional Information (per serving):

Calories: 278
Fat: 8 g
Saturated Fat: 1 g
Cholesterol: 73 mg
Sodium: 294 mg
Carbohydrate: 26 g
Fiber: 2 g
Sugar: 20 g
Protein: 25 g

Do you have a favorite recipe that includes fruit with your dinner? Share below!

2 Comments

What's Playing on my iPod - Fall 2013

10/1/2013

1 Comment

Some of my favorite running songs are "oldies" and classics, but lately I've been itching for some new beats. This Fall, I'm listening to current music. My taste is a little all over the place, but it keeps me guessing and helps me play around with my pace while running. Sometimes there's nothing like a song that is brand new to you to help you forget about your aching legs.

FitYaf's Fall 2013 Running Playlist

What's on your playlist this Fall?

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New products available through Beachbody - September 2013

9/26/2013

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P90x 3 (coming soon)

New products available through Beachbody - September 2013

You want the results, and you're willing to do the work, but your schedule is jam-packed? Tony Horton is offering you a solution: P90x3! Tony took everything he learned from P90X and P90X2 and coupled it with new science that shows intense 30-minute workouts can get you in better shape faster! The result? Short, targeted, intense workouts that take just 30 minutes — but leave you looking like you've been tearing it up in the gym all day,

Shakeology Combo Box

Problem - you love Shakeology Chocolate and Vanilla equally.

Solution - the Shakeology Chocolate/Vanilla combo box.

12 packets of Chocolate and 12 packet of Vanilla in each box.

Shakeology Taste Sampler

Can't decide which flavor to buy? Then this is the perfect way to try Shakeology's most popular flavors before committing to a full-size bag or combo box. Each sample pack contains 4 single-serve packets of Shakeology (2 Chocolate, 1 Vanilla, and 1 Greenberry), a copy of the Shakeology Welcome Guide, as well as 6 mouthwatering recipes. With our new taste sampler, you'll easily figure out which Shakeology flavor you love the most. Limit 1 per person!

*You can still purchase my sampler pack from the FitYaf shop

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FitYaf's healthy game-day & tailgating snacks

9/19/2013

1 Comment

Despite my days as drum major of my high school marching band and a dancer for a semi-professional football team, I'm not much of a fan of football. I do, however, love any reason to get together with friends and family, so I've been known to put up with the actual game for social reasons. Unfortunately, these gatherings tend to be accompanied by high-calorie food and drinks. Below are some suggestions to turning around your tailgate and/or game-watching party.

FitYaf's healthy game-day & tailgating snacks

ahamodernliving.com

Grilled vegetables

You know that small window when grilling season and football season overlap? That is the perfect time to grill up some vegetables. Try skewering them for easier handling (yes, skewering is a word, I looked it up). Check out eatingwell.com for tips on how to grill veggies!

bergen.com

Sweet potato salad

Replace your potato salad with this delicious sweet potato salad: mix together 2 cups cooked sweet potatoes (cut into chunks), 1 medium apple (diced), ½ cup celery (diced), 1/4 cup raisins, 1/4 cup chopped pistachios, ½-1 cup plain Greek yogurt. Add seasoning to taste.

positivemed.com

Roasted pumpkin seeds

It's Fall (which I love), and it seems like every year there are more & more things to do with pumpkins. But what do you do with the seeds? Why not try roasting them with some garlic powder or your favorite seasoning? They make a great snack and even better, did you know that just a quarter cup of toasted pumpkin seeds has 46% of your daily value of magnesium? They are also full of phytosterol, which are compounds that help reduce LDL cholesterol levels.

hometownseeds.com

Edamame

You don't have to feel guilty about eating a whole bowl - edamame is high in protein (8 grams per ½ cup, PLUS 4 grams of fiber), making it an ideal choice for getting your daily protein. You can get them frozen in most grocery stores - just steam and toss with salt!

glennys.com

Glenny's soy crisps

Forget the potato chips and Doritos - you can eat a half a bag of Glenny's Soy Crisps without guilt. You also get 5 grams of protein! The are certainly crispy, but watch out for the sodium content - nearly triple that of ordinary potato chips, so maybe not the best choice for those watching their salt intake.

popchips.com

Popchips

If soy crisps aren't your thing, go for all-natural Popchips. They have no fake colors or preservatives and since they're popped, not fried, they have all of the flavor and less than half the fat of a fried chip. Plus they come in fun game-time flavors!

thedish.restaurant.com

Guacamole

Next time you pick up a (baked) tortilla chip, go for the guacamole instead of the cheese dip. Unlike cheese dip, which is loaded with fat, sodium and artificial ingredients, guacamole is actually good for you! Make your own fresh guacamole with avocados, tomatoes, minced onion, cilantro, lime juice and salt & pepper. Add some Greek yogurt to make it creamy!

sfappeal.com

Salted nuts

Although high in calories, nuts give you so much more bang for your buck than chips or pretzels in the "salty snack category", specifically pistachios. Not only are pistachios a top pick for taste, but they're also packed with protein and fiber to keep you feeling fuller longer. Plus, the shells offer a visual cue to help you eat less. In fact, people eat about 50% fewer in-shell pistachios compared with shelled pistachios and report feeling just as satisfied.

carlagoldenwellness.com

Fruit salad

For those of you with a sweet tooth, fruit salad is a great choice! Buy whatever is in season for the freshest fruit, cut it up and mix it together! It's delicious and keeps you feeling full!

perpetuallychic.com

Veggies and hummus

Skip the ranch dressing and dip your veggies in some hummus. Made with low-fat, protein-packed chick peas, hummus is a healthy dip alternative. Tribe Hummus is a great pick for its natural ingredients. You can even go "all out" and serve up adorable veggie/hummus cups like the ladies at Perpetually Chic!

Healthy alternatives to fan favorites

Grilled buffalo "wings"

Swap wings for chicken tenders and you'll get more protein and fewer calories. Serve them carrots and celery on the side too! A tubful of takeout chicken wings can be up to 1,000 calories, but this guiltless version contains just over 200 calories.

Ultimate game-day chili

Winter's favorite companion never tasted so good! You can save up to 100 calories a serving by switching to extra-lean ground beef. Your taste buds will never know the difference!

What's your favorite healthy game-day snack?

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Turkey - 20 minute run or 30 minute walk PER SERVING

Sweet Potato Casserole - 4 minute jump squat tabata

Stuffing - 50 squats

Mashed Potatoes - 50 alternating forward lunges

Cranberry Sauce - 25 push ups

Green Bean Casserole - 1 minute plank

Pie - 25 burpees

1. First Runner With Down Syndrome Completes NY Marathon, Redefines Word 'Champion'

2. Running for Amelia. Guiding a blind runner all 26.2 miles of the New York City Marathon.

3. Bill Rancic, Pamela Anderson and more stars run the New York City Marathon

4. NYC Marathon 2013: Boston doctor has run of emotion at race

Ingredients

Preparation

Nutritional Information (per serving):

FitYaf's Fall 2013 Running Playlist

P90x 3 (coming soon)

Grilled vegetables

Sweet potato salad

Roasted pumpkin seeds

Edamame

Glenny's soy crisps

Popchips

Guacamole

Salted nuts

Fruit salad

Veggies and hummus

Healthy alternatives to fan favorites

Jillian [FitYaf]

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