Cut up some pineapple and put 1 inch chunks on a skewer. You are creating a pineapple kabob. Then lightly sprinkle with cinnamon and brown sugar. Bake in the oven (or try on a BBQ) for about 5 minutes, on low. You will be absolutely amazed. So delicious.

These are PERFECT for a healthy dessert on a hot sunny day.

1. Because it makes you feel confident
2. Because it helps you get stronger
3. Because exercise helps combat depression
4. Because you’ll feel proud of yourself
5. Because you have goals you want to reach
6. Because you’ll feel bad if you don’t
7. Because you want to move forward, not backward
8. Because it burns more calories than not working out
9. Because it improves your heart health
10. Because you want a great butt
11. Because it prevents diabetes
12. Because you want to be a good example to your kids
13. Because you want to feel good in your clothes
14. Because it reduces your risk of cancer
15. Because your body was made to move
16. Because you want to be an athlete
17. Because you want to look better
18. Because it lifts your mood
19. Because you want to stand taller
20. Because it reduces back pain
21. Because it feels good
22. Because it makes you feel accomplished
23. Because you spend most of your day on your butt
24. Because swimsuit season is always coming
25. Because strong is the new skinny
26. Because dieting only works so much
27. Because it strengthens your bones, too
28. Because it helps you lose weight
29. Because it allows you to eat more food
30. Because it’s the best way to spend “me” time
31. Because it helps you de-stress
32. Because it’s cheaper than therapy
33. Because you want a strong core
34. Because you want to take care for yourself
35. Because you take pride in your body
36. Because it strengthens your legs
37. Because it helps your clothes fit better
38. Because you want to push yourself
39. Because you are capable of more than you ever imagined
40. Because moving your body feels good
41. Because it keeps your mind sharp
42. Because it helps you beat belly bloat
43. Because it helps you sleep better at night
44. Because it gives you energy
45. Because you want to stay healthy as you age
46. Because you want to look younger
47. Because you want toned arms
48. Because it improves your balance
49. Because it burns off last night’s dessert
50. Because it boosts your immune system
51. Because sweat is sexy
52. Because you want to live longer
53. Because you want to get better at your game
54. Because you want to catch someone’s eye
55. Because exercisers earn more money
56. Because you’re more likely to eat better when you exercise
57. Because you want to shave time off your running pace
58. Because you want to breathe easier
59. Because you want to see the scale drop
60. Because exercise improves your sex life
61. Because you are worth it
62. Because being fit makes everything in life better
63. Because you promised yourself that you would
64. Because you deserve a better life
65. Because it’ll help you drink more water
66. Because you want to do real push-ups
67. Because it reduces your health care costs
68. Because you’ll miss fewer days of work
69. Because you want to create a new future for yourself
70. Because it’ll help you like what you see in the mirror
71. Because it makes clothing shopping more fun
72. Because you want to look and feel incredible
73. Because exercising can be fun
74. Because it’ll give your skin a glow
75. Because it’s a good way to spend time with your friends
76. Because it’ll help you prevent the middle-age spread
77. Because it reduces your blood pressure
78. Because you don’t want to let yourself go
79. Because you don’t want to squeeze into an airplane or rollercoaster seat
80. Because it strengthens your spirit
81. Because it’s a cheap way to entertain yourself
82. Because you’ll be able to reward yourself
83. Because you need a reason to wear those new workout clothes
84. Because you’re tired of being tired
85. Because not working out is not going to get you very far
86. Because it’s a great way to spend time outside
87. Because you made a commitment to yourself
88. Because you’re tired of starting over
89. Because there will always be another wedding, vacation or reunion
90. Because you’re not a quitter
91. Because it improves your cholesterol
92. Because it boosts your metabolism
93. Because it prevents age-related muscle loss
94. Because if you can do this, you can do anything
95. Because a fit body is a healthy body
96. Because it beats sitting on the couch
97. Because  everyone has at least 10 minutes to spare
98. Because you want to be stronger than your excuses
99. Because not working out isn’t working out for you
100. Because the only workout you ever regret is the one you skip

(Courtesy:www. dailySpark.com)

Carolyn

Not only is massage a stress reliever, but it can also work wonders for your skin. According to www.health.howstuffworks.com if you “have a skin condition like rosacea that flares up due to stress, it can help keep you relaxed and free of flare-ups.”

Massages can be completed in various ways – your first massage is typically a full body massage and then after that you and your masseuse decide if there is a specific region that should be massaged more regularly.

Kristyn Kusek Lewis, who writes for health.com also notes the benefits of indulging on massages. She believes that “massage causes changes that slow your heart rate, reduce blood pressure, and block your nervous system’s pain receptors.” All good things. Interestingly enough, she also points out that famous MD Mehmet Oz admitted to having a guilty pleasure for massage and has one at least once a week.

Massages by a Registered Massage Therapist may seen expensive at first glance, but most often they provide a service that will leave a lasting impression on you both mentally and physically. RMT fees may also be covered under private insurance companies, so be sure to look into that.

1. Eat a piece of fruit. Grab an apple or an orange and when you are done, you probably won’t even remember the craving you just had! Plus you just consumed one of your 5-7 servings of fruit and veggies a day!

2. Drink a glass of water. Sometimes your cravings aren’t really about food, but instead about hydration. Drink a glass of water before you give in and reach for that cupcake. To make that glass of water more appealing, throw in lemon slices or cucumber slices.

3. Try a cup of tea. Try a fancy cup of tea to fill that sweet craving of yours. You  may be surprised how well this works to eliminate your craving.

4. Wean yourself off the source of your craving. For some this sounds like it is impossible to do, but it works! Put in the effort to restrict yourself when the craving strikes and you will find yourself craving it less and less.

Carolyn

Bring 2 1/4 cups of water to a boil in a large, tightly covered saucepan. Stir in the rice and quickly replace the lid. Reduce the heat to low and cook for 10 minutes. Remove from heat and let stand, still covered for 5 minutes.

Meanwhile, cut the bok choy in half to separate the leaves from the stems. Cut the leaves into wide shreds and finely slice the stems.

Heat the oil in a wok and add the onion. Stir-fry over medium-high heat for 2 minutes, until just tender. Add the pepper and bok choy and stir-fry for 3 minutes.

Add the mushrooms, garlic, ginger, and chili, and stir-fry for 3 minutes, until the mushrooms are just soft. Drizzle with soy sauce and toss to combine. Serve immediately with the rice. Serves 4.

Enjoy!

Carolyn

By: David Smyth

I ride my bike from town to town, By hoards of smiling faces

My bpm goes up and down, As my heart’s put through its paces

I pump my legs and feel the burn, I’m living determination

At break neck speed I take the turns, I seek fat extermination

I swallow bugs and spit them out, I swig water from my bottle

A million swears will leave my mouth, As I ramp up on the throttle

My arm gets numb my breath gets thin, My feet slip of the pedal

I slam into an open bin,  Just three minutes from the medal

I see the light and wish I’d sought, A life less dull and dry

But as it is, my final thought Is what’s my bmi?

I never had a cushy job, Desks won’t make you feel alive

But I wish I’d been that brain dead slob, They live ‘till sixty five

1. Include sprinting intervals: By alternating between a few minutes at a moderate pace and throwing in bursts at a faster pace, you’ll burn more calories, build endurance, and become faster and stronger. Not to mention, intervals are also proven to reduce belly fat.
2. Use those arms: Many forms of cardio are all about the legs, so when possible, maximize your cardio time by focusing on working your arms as well. Swing them while running (don’t hold on to the treadmill or elliptical handles), get creative with your arm strokes while in the pool, and don’t forget to use them while in your Zumba or other cardio class instead of resting them by your sides.
3. Lengthen the duration of your workout: Most cardio workouts last between 30 or 45 minutes, so burn more calories by pushing yourself a little longer.
4. Incorporate strength training: The main focus of cardio workouts is to burn calories through high-intensity movement, but you can also use this time to strengthen your muscles. To target the legs and tush, incorporate inclines on your runs, bike rides, and hikes.
5. Do more than two types of cardio a week: In order to build overall body strength and endurance and to prevent repetitive stress injuries, it’s important not to do the same type of cardio all the time, such as running. You’ll get even more out of your cardio workout if you include at least three different kinds each week.
6. Make it harder: Aside from adding inclines, find other ways to make your cardio workout more challenging. Stand instead of resting your tush on the seat when on your bike, run with high knees, try the more advanced version of the move your fitness instructor is demonstrating, and do the more intense butterfly stroke instead of the crawl. Remember that compared to the rest of your day, this workout is only a short time, so give it your all.

What are some other ways you add more cardio into your workout?

Carolyn

If you are dehydrated, that is low on fluids in the body, you will encounter several different symptoms. These include a headaches, little or dark urine, confusion, sleepiness and dry mouth. If you have any of these symptoms – try refueling your body.

Remember: everyone should consume at least 6-8 glasses of water per day. Some people require more than this, espeically if you have had extensive workouts during the day or have certain medical conditions.

Don’t like drinking water? There are other ways to compensate for a lack of desire to have plain water. Try real fruit and real vegetable juices, as well as teas. Some foods you can eat to supplement healthy hydration are watermelon, soup broth and vegetables, especially tomotoes and lettuce (familydoctor.org).

Some additional tips to stay hydrated during the day are:

*always have a refillable water bottle with you *have a glass of water as the first thing you do in the morning and the last thing you do before bed *when you eat out, ALWAYS order a glass of water; its great for you and its free!

Happy H2O. Katie

Ingredients

Whisk honey with oil, vanilla, salt and cinnamon in a large bowl. Add oats, pecans, and seeds. Stir to coat.

Heat 2 large non-stick frying pans over medium-high heat (using two pans cuts cooking time in half). When hot, divide oat mixture between 2 pans. Cook, stirring frequently, about 1 minute, than reduce heat to medium. Continue stirring, adjusting heat as needed, until golden and toasted, about 6 minutes. Stir in cranberries.

Transfer to baking sheet to cool completely. Granola will keep well, stored in an airtight container at room temperature for up to 1 week.

Enjoy!!!

Carolyn

Think of post-run (or post-exercising for that fact) snacking as a way to ‘fuel your fitness.’ You need to energize the body so it can work to it’s maximum potential to create results.

You will want to make sure that your snacks are full of carbs and some protein. If you have ever signed up for a race, you will notice almost always they have a huge selection of foods after you cross the finish line. Often bagels, bananas, other fruits and sometimes a bbq.

Some good post-run snack ideas are: Cliff bars, bagels with peanut butter, hummus on pita bread, fruit and yogurt and smoothies made with fruit and skimmed milk.

Katie