Susanne Ware - 7.15.15 WCW
#WCW
July 15, 2015
Susanne Ware
Susanne is this week's #wcw for TNT! Read below to learn a little bit about what she does to stay healthy!
"I started working at Balance Fitness in 2013. Kim started talking with me about TNT. I have been a trainer for over 9 years and have tried every diet, shakes, etc that my clients brought to me. I also do crossfit as my fitness activity. I personally wasn't seeing much results. I signed up with Kim and started seeing the difference so much I started sending her my clients! Then, later in 2013 I started with TNT as a Health Educator!"
Since 2013, Susanne has been inspiring clients to make a change and to stop dieting. She is a constant source of positive energy and keeps us all on our toes!
Of Susanne, Angela W. said, "I love how she practices what she preaches. She's a true success story!"
Congrats, Susanne! We have a total crush on you!
How to Stay Motivated to Workout
Fitness: 7 Tips for Staying Motivated
Fitness doesn't have to be drudgery. These tips can help you add focus and fun to your routine.
By Mayo Clinic Staff
Have you ever started a fitness program and then quit? If you answered yes, you're not alone. Many people start fitness programs but stop when they get bored or results come too slowly. Here are seven tips to help you stay motivated.
1. Set goals
Start with simple goals and then progress to longer range goals. Remember to make your goals realistic and achievable. It's easy to get frustrated and give up if your goals are too ambitious.
For example, if you haven't exercised in a while, a short-term goal might be to walk 10 minutes a day three days a week. An intermediate goal might be to walk 30 minutes five days a week. A long-term goal might be to complete a 5K walk.
2. Make it fun
Find sports or activities that you enjoy, then vary the routine to keep you on your toes. If you're not enjoying your workouts, try something different. Join a volleyball or softball league. Take a ballroom dancing class. Check out a health club or martial arts center. Discover your hidden athletic talent. Remember, exercise doesn't have to be drudgery — and you're more likely to stick with a fitness program if you're having fun.
3. Make physical activity part of your daily routine
If it's hard to find time for exercise, don't fall back on excuses. Schedule workouts as you would any other important activity. You can also slip in physical activity throughout the day. Take the stairs instead of the elevator. Walk up and down sidelines while watching the kids play sports. Pedal a stationary bike or do strength training exercises while you watch TV at night.
4. Put it on paper
Are you hoping to lose weight? Boost your energy? Sleep better? Manage a chronic condition? Write it down. Seeing the benefits of regular exercise on paper may help you stay motivated.
You may also find it helps to keep an exercise diary. Record what you did during each exercise session, how long you exercised and how you felt afterward. Recording your efforts can help you work toward your goals — and remind you that you're making progress.
5. Join forces with friends, neighbors or others
You're not in this alone. Invite friends or co-workers to join you when you exercise. Work out with your partner or other loved ones. Play soccer with your kids. Organize a group of neighbors to take fitness classes at a local health club.
6. Reward yourself
After each exercise session, take a few minutes to savor the good feelings that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise. External rewards can help, too. When you reach a longer range goal, treat yourself to a new pair of walking shoes or new tunes to enjoy while you exercise.
7. Be flexible
If you're too busy to work out or simply don't feel up to it, take a day or two off. Be gentle with yourself if you need a break. The important thing is to get back on track as soon as you can.
Now that you've regained your enthusiasm, get moving! Set your goals, make it fun and pat yourself on the back from time to time. Remember, physical activity is for life. Review these tips whenever you feel your motivation slipping.
Source: http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20047624
Travel Tuesday: Black's Produce & Plants of Denver, NC
An American Tradition of Feeding Your Family
#TravelTuesday
Out on Old/Business 16, only spitting distance from the big stores like Harris Teeter and Walmart, sits a rare and reassuring place called Black's Produce & Plants, where family, tradition, and good quality trumps everything else. And their tradition includes feeding your family the "best produce and plants that we can find at any given time." They stock the wooden shelves, crates, and baskets with locally made jams, jellies, pickles, candies, cheeses, eggs, and even an amazing brew straight out of Raleigh. They have potatoes, onions, rhubarb, blackberries, blueberries, strawberries, peaches, nectarines, bananas, tomatoes, garlic, carrots, cabbage, limes, lemons, and anything else you can think of. "We even found some local asparagus today! Every time I've entered this nostalgic market, I'm overcome with a sense of this is where I belong, and I always find something new," Stacey Gretka of TNT shares her love of fresh food with her family, "and we just can't stop smiling when we stop in." Reid Black, of Black's Produce, says that "in the beginning of the season, much of the produce comes out of Florida, but as the season continues it moves right on up the coast." He told us that right now the tomatoes, cantaloupe, watermelon, and candy corn (a type of corn that grows sweeter than white corn, but less sugar than yellow corn) are the best they've had. Nearly everything they offer comes from the U.S.
This time of year almost everything comes from local farms... within an hour of Denver, NC.
The tomatoes are amazing. Vine-ripened, colorful, hierloom tomatoes nearly bursting (with flavor).
Black's offers their own sauces, and other local favorites... like the coffee.
You can see the pickles, honey, and jam jars lining the walls. Not sure how something tastes? Honesty is their only policy.
And their roots are just as beautiful as their fruits...
Back in 1987, the family built their now booming roadside "stand," which is more like a log home, but before that they sold their 30 acres of tomatoes, cantaloupe, and watermelon "from an old covered wagon parked under the big pecan tree... on the honor system," Reid reccounts. "We were, and still are, just a little family on the side of the road, just trying to do things right."
Tomatoes for days!
If that doesn't warm your heart, their selection of local hierloom tomatoes might. Or maybe the vast array of flowers, herbs, and other plants you can find on their patios will brighten your day. Reid says, "we get all of our flowers from smaller growers who do things the old fashioned way, instead of with chemicals." They open shop on April 1st every year and stay open all the way until Christmas Eve each year. A little sign outside their door says they're open from 9-6 Monday through Friday, and as the sign says, "Sometimes Sunday." Reid laughs about the sign, "We live here, so we're probably here." He's proud to share that come Autumn, they have a beautiful pumpkin patch that takes over the entire front yard of the Black family house in a sea of orange, their fall flowers are show stoppers, they bring in candy from Indian River, and the apples. Oh, the apples. Winter goodies aren't to be forgotten either, trees that range in height from 3 to 12 feet, homemade wreaths, and beautiful pointsettias are only a small sampling of what they'll have in stock. You'll just have to come visit them.
Winter brings new choices, and amazing prices! Photo: Black's Produce & Plants, Facebook
So what motivates them to keep going in a world where fast-paced, convenience foods rule the roost? "It's just what we've always done. We've farmed for the the last thirty years. We love it - it's not like work."
Handwoven produce baskets can be found in every corner of the store, make great shopping baskets, and beautiful home decor!
I asked Reid what he hopes for the future of Black's Produce and was touched by the genuine smile, the kind that reaches all the way into the eyes, as he stated simply, "We hope it continues to grow. And yet we hope to keep things like they are." Fresh, family-run, simply wholesome food. That's what you can find on Old 16, in Denver, NC.
Photo: Black's Produce & Plants, Facebook
How to Use an Infuser Water Bottle
How to Use an Infuser Water Bottle
#TechTuesday
It might seem like a simple concept, and it is: we want you to drink more water. The benefits are endless. And we want you to enjoy it! If your water tastes great, you'll drink more - easy right?
Buy yours today and get started!
Buy yours today and get started!
Here's how:
Are you getting the most out of your food?
Exchange for Exchange
Are you getting the most out of your food?
Knowing the calorie density of your foods allows you to make the best choices for your needs. For example, if you're hungry as a bear, but only have a few exchanges left in the day, you'll want to make the most of your food choices and get the largest volume possible. Or if you're in a hurry and need to scarf down an entire meal in three bites, you'll need to know what choices give you the most bang for your bite. Below are just a few examples of how you can take advantage of your exchanges. Want to know more? Get in touch with your TNT Health Educator to find out how many exchanges you need per day and how making a few simple swaps can help you reach your goals faster and forever.
Want help with portions? How about measuring and weighing? We've got you covered.
#musicmonday TNT Playlist for July 13, 2015
#musicmonday TNT Playlist for July 13, 2015
TNT's Workout Playlist for #musicmonday July 13, 2015 contains songs with BPMs that range from 110-120 for a 30-minute, steady-paced workout.
Check out this week's playlist on 8tracks.com
You'll find these great hits:
"Burning Up" Kylie Minogue
"Crazy" Gnarls Barkley
"I Know There's Gonna Be (Good Times)" Jamie XX ft. Young Thug & Popcaan
"Cool" Gwen Stefani
"In the Midnight Hour" Wilson Pickett
"Neon Black" Candy Coated Killahz
"Rock and Roll Fantasy" Bad Company
"Cheerleader" OMI
Recipe Round-Up: 8 Summer Dinners under 300 calories!
Recipe Round-Up
Summer Dinners under 300 calories!
Here at TNT, we usually don't count calories, but when we find great recipes that are well-rounded and help keep you on track, we like to share them! So just scroll down and click the pictures below for their recipes! This week's recipe round up is brought to you by Cooking Light, which now offers a helpful menu planner on their site. Search recipes, drag and drop your favorites into the weekday boxes and Cooking Light will generate your printable menu, shopping list, and recipes. Planning ahead just got easier!
1. Tomato Tart: 1 Starch, 2 Vegetable, 1 Meat, and 1 Fat
For a real treat, warm up left overs on the grill or enjoy for breakfast! And as a bonus, you could use tomatoes, basil and shallots from your garden!
2. Lemony Orzo Chicken and Veggie Salad: 1.5 Starch, 1 Vegetable, .5 Dairy, 2 Meat, and 1 Fat
The lemon undertones make this another perfect summer dinner. Frankly, you could have it hot or cold and it'd be a great dish to bring to a family picnic. You can even use garden fresh cucumbers, peppers, green onions, and dill!
3. Shrimp Tacos with Green Apple Salsa: 1.5 Starch, .5 Fruit, 3 Meat, and 1 Fat
You get two tortillas when you choose the 6" corn, so this may be a "light" dinner, but it certainly doesn't look it on the plate, plus it's a perfect gluten-free option, if that's needed. The flavor combination here is indescribable - you're just going to have to give this one a go! Fresh, bright, and perfect for a hot summer evening.
4. Sweet & Spicy Shrimp Noodle Bowl: 2 Starch, 1 Vegetable, 3 Meat & 1 Fat
Maybe when you think of summer, Asian cuisine isn't your first thought. You'll change your tune after a few bites of this knock-out summer noodle bowl. There is something about the wok, or maybe it's the thai chiles, that offer a fresh-grilled, spicy bang without having to wait for the coals to fire up. Don't have a wok? Click here! As a side note, this one is easily made Gluten-Free by carefully selecting a GF Soy Sauce.
5. Soba Noodle Tuna Salad: 1.5 Starch, 1 Vegetable, 3 Meat and .5 Fat
Another amazing Asian-inspired dish that will brighten up your summer. This one includes some great garden goodies: radishes, peppers, green onions, carrots, and even cucumbers.
6. Grilled Jicama, Radishes, Scallions, and Chicken with Asian-Style "Chimichurri": 3 Vegetable, 2 Meat and 2 Fat
The name isn't catchy, but this dish really is. It uses the summer staple: a grill. But with a totally new concept: vegetables as the main, and meat as the side. Don't be fooled into thinking you won't be full, though, because while the jicama (a light, non-starchy root-vegetable) is light and bursting with refreshing flavor, it's use here makes for an incredibly satisfying summer sensation. Print this one: you'll be asked to make it again.
7. Stone Fruit Chicken & Rice Salad: 1 Starch, 1 Fruit, 3 Meat and 2 Fat
Make enough for leftovers, people! This one has it all: your favorite summer fruits, the fresh greens, even the mint! It's a show-stopper that looks amazing, smells even better, and the taste is something you won't mind revisiting the next day. Plan carefully, make this and you'll definitely want one of these on hand.
8. Filet Mignon with Fresh Herb & Garlic Rub: 3 Meat and 1 Fat
What summer recipe round-up is complete without the classic? So here we have the perfect summer steak for your grill (or pan, if you prefer). This rub combines garden classics like rosemary, thyme, and basil, to bring you a fresh, yet savory summer dish. Add 1/2 c. of steamed garden-fresh broccoli (or a cucumber-tomato salad) and 2 oz of red-skinned potatoes, seasoned with the same herbs, to round off your meal (that adds 1 Vegetable and 1 Starch, by the way).
What are your healthy and delicious summer favorites? Send them to information@tntgetfit.com with subject: "Recipe Exchanges" and we'll help you convert your favorite recipes into TNT-Approved meals!
And don't forget to tweet or instgram your pics of these recipes and more using the #TNTLife!
TNT's Top Adventure Vacation Destinations!
Sometimes, we get caught up thinking that vacations are a break from our healthy lifestyles and we worry about how much work we'll need to put in upon return. Break the mold and vacation differently! TNT has gathered together some of the world's top vacation destinations by activity just to help you plan your next trip!
Do you love the water?
| Scuba Diving/Snorkeling |
| San Juan, Puerto Rico |
| Bali, Indonesia |
| Kailua-Kona, Hawaii |
| Belize |
| Galapagos Islands, Ecuador |
| Surfing | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| San Juan, Puerto Rico | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Bali, Indonesia | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Kailua-Kona, Hawaii | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Corcovado, Costa Rica
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Watermelon Round-Up (#2 is a must-try)!
Time for a TNT Round-Up: Watermelon!
We've collected some of our favorite watermelon sensations to help keep you #hydrated this July!
In addition to adding fresh or frozen watermelon to your fruit infuser for extra hydration during your #31DaysofThirsty, here are some fantastically fun and delicious ways to use the summer staple.
1. THE Watermelon Cake from Total Nutrition Technology
2. A Watermelon Pizza (a perfect poolside surprise!) from Mrs. Happy Homemaker
3. Healthy Watermelon Pops from Total Nutrition Technology
4. Watermelon Salad with Halloumi Grilling Cheese from Total Nutrition Technology
5. This Adorable Watermelon Fruit Basket (and other cute ways to cut/serve your watermelon)
6. Watermelon Fruit Roll-Ups (for an occassional treat) from Domestically Blissful
7. Watermelon Agua Fresca (which will change your life) from Iowagirleats.com
8. You can kabob it and grill it: Watermelon & Pineapple Kabobs from A Night Owl
9. You can enjoy watermelon year round: Watermelon Jelly from Love and Olive Oil
10. Five-Minute Watermelon Frozen Yogurt from Just a Taste
(Okay, this one requires a swap. Use pre-frozen watermelon balls instead of frozen strawberries.)
***BONUS Watermelon Recipe!!*** from Passion for Savings
All photo credits belong to the site from which the recipe/tip were retreived.
6 Food & Drink Tricks to Make Summer a Bit Cooler!
Chill out! 6 tricks to make summer cooking a breeze
These summer shortcuts will keep you chilling when it's too hot to cook. Use these hacks by Katie Lee, author of the "Endless Summer Cookbook."
How to keep large-batch drinks cool
Fill a beverage dispenser with a cocktail, like grapefruit juice, white wine and seltzer. Freeze a carton of grapefruit juice, then peel away the carton and place in beverage dispenser instead of ice so your drink doesn't get watered down.
TODAY
You can also freeze coffee ice cubes by freezing leftover coffee in an ice cube tray so your coffee isn't watered down. Additionally, you can freeze fruit juices and use those cubes in an iced tea for flavored teas.
TODAYHow to keep bugs out of your drinks
Keep bugs out of drinking glasses by putting a paper cupcake liner around the glass and securing with a rubber band. Poke a hole in the top and insert a straw.
TODAYHow to make cold brew at home
Everyone loves iced coffee in the summer, but if you just brew it in the pot and refrigerate it, it loses flavor. Learn to cold brew it, which is super simple and very popular — and usually costs more at the coffee shop. All you have to do is put coffee grounds with water overnight and let it steep for 12 hours. Then you dump it through a filter. You can use the leftover used coffee grinds in a rub for steaks.
TODAYHow to keep individual cocktails cold
Freeze grapes and other fruit on a skewer to use as a stirrer for cocktails.
TODAYHow to make yogurt pops
Insert a wooden ice pop stick into the top of an individual container of fruit-flavored yogurt. Freeze. Remove the top and the container for a frozen yogurt pop. Perfect for a healthy snack or breakfast on the go.
TODAYThese amazing summer tips were brought to you by Today Food from NBC News. You can read the original article here: http://www.today.com/food/diy-kitchen-hacks-make-summer-cooking-breeze-t30751
Hydrate Right by Eatright.org
Hydrate Right During Physical Activity
Published March 23, 2015
Proper hydration is one of the most important aspects of healthy physical activity. Drinking the right amount of fluids before, during and after physical activity is vital to providing your body the fluids it needs to perform properly. Sports dietitians assist athletes by developing individualized hydration plans that enhance performance in training and competition while minimizing risks for dehydration, over-hydration and heat illness and injury.
Hydration Goal
The overall goal is to minimize dehydration without over-drinking. Adequate hydration varies among individuals. Practical ways to monitor hydration are:
- Urine color. The color of the first morning's urine void after awakening is an overall indicator of hydration status. Straw or lemonade colored urine is a sign of appropriate hydration. Dark colored urine, the color of apple juice, indicates dehydration. Dark urine is often produced soon after consuming vitamin supplements.
- Sweat loss. Change in body weight before and after exercise is used to estimate sweat loss. Since an athlete's sweat loss during exercise is an indicator of hydration status, athletes are advised to follow customized fluid replacement plans that consider thirst, urine color, fluid intake, sweat loss and body weight changes that occur during exercise.
Minimize Dehydration
Dehydration can occur in virtually every physical activity scenario. It doesn't have to be hot. You don't have to have visible perspiration. You can become dehydrated in the water, at a pool or lake, or skiing on a winter day.
Dehydration results when athletes fail to adequately replace fluid lost through sweating. Since dehydration that exceeds 2 percent body weight loss harms exercise performance, athletes are advised to begin exercise well hydrated, minimize dehydration during exercise and replace fluid losses after exercise.
Be alert for conditions that increase your fluid loss through sweat.
- Air Temperature: The higher the temperature, the greater your sweat losses.
- Intensity: The harder you work out, the more you perspire.
- Body Size and Gender: Larger people sweat more. Men generally sweat more than women.
- Duration: The longer the workout, the more fluid loss.
- Fitness: Well-trained athletes perspire more than less fit people. Why? Athletes cool their bodies through sweat more efficiently than most people because their bodies are used to the extra stress. Thus, fluid needs are higher for highly trained athletes than for less fit individuals.
Remember swimmers sweat, too. Like any athletic activity, when you swim, your body temperature rises and your body sweats to keep from overheating. You may not notice because you are in the water, but you can become dehydrated. Swimmers, from competitive athletes to families splashing around, need to drink fluids before, during and after swimming, even if you don't feel thirsty.
Warning Signs
Know the signs of dehydration. Early signs are:
- Thirst
- Flushed skin
- Premature fatigue
- Increased body temperature
- Faster breathing and pulse rate
- Increased perception of effort
- Decreased exercise capacity
Later signs include:
- Dizziness
- Increased weakness
- Labored breathing with exercise
Fluid Replacement
Replace fluids during exercise to promote adequate hydration. Drink water rather than pouring it over your head. Drinking is the only way to rehydrate and cool your body from the inside out. Sports drinks are more appropriate than water for athletes engaged in moderate- to high-intensity exercise that lasts an hour or longer. Rehydrate after exercise by drinking enough fluid to replace fluid losses during exercise.
Reviewed March 2015
The original article, and more great information, can be found at http://www.eatright.org/resource/fitness/sports-and-performance/hydrate-right/hydrate-right
The original article, and more great information, can be found at http://www.eatright.org/resource/fitness/sports-and-performance/hydrate-right/hydrate-right
The Academy Says "Get on Your Bike"
Get on Your Bike
Published January 30, 2014
Are you looking for a great form of exercise with a small carbon footprint? Then consider adding biking to your weekly fitness routine.
Biking is a great way to improve your health and burn calories. In fact, because it is a weight supported activity, it is a great starter exercise that is easy on the joints. Even at a modest pace of 10 miles per hour, a 160 pound person can burn 300 calories during a 45 minute ride. Bike three times per week at this pace and you would lose 13 pounds over one year. In addition to supporting your weight management goals, biking tones muscles, increases endurance, and enhances lung capacity. This nearly life-long activity can be social, or a great family fitness outing enjoyed by both kids and parents.
Join a Club
Biking is fun! Many cycling clubs hold organized rides at varying levels of speed and difficulty, so get involved and gradually increase your pace and endurance on the bike, as well as the calories burned. Weekend organized rides offer support stations with fluids and foods to fuel your body optimally during longer rides. Mountain biking also offers a chance to go "off-road" and enjoy nature.
Bike to Work
If possible, consider biking to and from work. In addition to the health benefits, there are environmental and financial perks as well. A bicycle has virtually no negative environmental impact. Purchase a solid bike and it can last over 10 years. Commuting via bike saves money on gasoline and parking, and cuts down on the time you spend in traffic. A morning ride also produces endorphins, so you can arrive to work with the pleasant buzz these natural chemicals produce. And you can even bike away a tough work day on the way home.
Safety also Important
Be a safety conscious commuter. Always wear a helmet, as this can prevent 85 percent of head injuries from bicycle accidents. Ride defensively and be aware of your surroundings. A white LED front light makes you visible when approaching intersections, and a red, blinking light in the back makes you visible to drivers approaching from behind. A fender provides protection from water splashing onto you from the rear tire.
Fuel Up for the Morning Commute
Before a morning commute, eat light and divide breakfast into "before the ride" and "after the ride," to sustain energy and prevent hunger until lunch.
Before the Ride
- ¾ cup high fiber cereal
- 1 cup fat-free or low-fat milk
- ½ cup berries
After the Ride
- 1 banana and
- 18 raw almonds
Fuel Up for a Longer Ride
If you're looking at a longer ride, 90 minutes or longer, fuel up on carbohydrates two hours before the ride to power your muscles with energy. Keep the meal low in fat for easy digestion. Include whole grains, fruit and a modest amount of protein. For example:
- 1 cup cooked oatmeal
- 8 ounces orange juice
- 1 medium banana
- 2 tablespoons raisins
- 1 egg
Reviewed April 2013Monique Ryan, MS, RD, CSSD, LDN, is a Chicago-based author and owner of Personal Nutrition Designs, LLC, which provides nutrition programs for athletes
read the original article and more great tips at http://www.eatright.org/resource/fitness/exercise/exercise-nutrition/get-on-your-bike