Saturday, November 19, 2011

10 Tips to Build a Healthy Meal

1. Make Half your plate Veggies and Fruits.
2. Add Lean Protein.
3. Include Whole Grains.
4. Don't forget the Dairy.
5. Avoid Extra Fat.
6. Take Your Time.
7. Use a Smaller Plate.
8. Take Control of your Food.
9. Try New Foods.
10. Satisfy your Sweet Tooth in a Healthy Way.

Enjoy your meals and try these tips to decrease fat and increase you energy levels to then exercise more throughout the week.

Happy Eating!!!! 

Jonathan





Thursday, November 3, 2011

Mid-Fall Exercising

Hi Athletes,

This is the time of the year where it is great to mix it up a little.  Anything that you can do to get yourself outside and smell the great scents of Autumn.  Take the kids for a 15 min walk down an old country road - just park the car walk up and down the rolling hills looking at the trees and the leaves.  You will be amazed also by how tiring those little hills can be as you work muscles that you might not be used to such as the hamstrings, calfs, and gluts the next morning might be screaming at you.  You will also have a calming evening since the kids will be running around in the great country air.

Hope on your bike and breath in the Autumn air.  Dress appropriately because you can days in northern Ohio right now in the low 70s to the mid 30's.  Make sure if you leave in the morning that you are dressed in layers so that they can be removed easily if it starts to heat up or cool down depending on the time of the day for your exercise and how long you are outside.

Anyway you look at it you can get out the door be warm and stay fit.  Fall is a great month for this.  It is also a great month to look ahead to 2012 and start to look at some goals and/or raises that you want to set for yourself this coming year.  Start thinking now to achieve these goals for later.

Happy Exercises,
Jonathan Schauss, MBA, PT, CSCS