5 Healthy Holiday Gifts to Yourself

  The month of December is filled with hustle and bustle.  It is also the season of giving.  With all of this giving don’t forget to give back to yourself.  Here is a list of 5 great ways to give back to yourself for a healthier and happier you.   Be kind to others. You […]

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The month of December is filled with hustle and bustle.  It is also the season of giving.  With all of this giving don’t forget to give back to yourself.  Here is a list of 5 great ways to give back to yourself for a healthier and happier you.

 

  1. Be kind to others. You don’t know what someone else may be going through, so do something nice for someone else. It can be as simple as looking them in the eye and sincerely thanking them, holding a door, or picking up the tab for the person behind you in line. When you put this kind of energy out there, it will make you feel better.
  2. An energetic workout that involves both cardio bursts and resistance training. This will not only provide health benefits, but it will also help relieve the stress that comes along with the holiday season. Finish off the workout with a stretch, yoga, or a foam roller.
  3. Indulge in something gluttonous such as a facial, a long hot bath, a massage, a manicure, or an extra treat.
  4. Forgive yourself! Everyone has regrets, it’s part of life. If you can find a way to forgive yourself for whatever it is that you feel was so wrong, then it will be like lifting a weight off your shoulders. Why wait for the new year for a clean slate?
  5. Call someone and tell them you love them.   Not only will it make their day, but it will probably make yours as well.

#healthyholidaygiftstoyourself

Sophie Pratola

704-604-1518

Personally Trained By Sophie

Five Trainer Inspired Heart Healthy At Home Exercises

  February is healthy heart month! One of many ways to keep your heart healthy is to make sure you exercise for 30 minutes most days of the week. So this week’s post is going to feature 5 heart healthy exercises that you can do at home with stairs and one set of medium to […]

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February is healthy heart month! One of many ways to keep your heart healthy is to make sure you exercise for 30 minutes most days of the week. So this week’s post is going to feature 5 heart healthy exercises that you can do at home with stairs and one set of medium to heavy hand weights. Repeat these 5 exercises until you accumulate 30 minutes.

 

  1. Do one jumping jack, 1 push up, followed by 1 mountain climber. Repeat for 10-15 reps
  2. In a plank position, place 1 hand on each weight. Do 1 push up, row the right weight, then do another push up and do a row on the left side. Then jump feet in, stand up with weights in hand. While standing up, pull the weights up to shoulder level and then press them overhead. Lower the weights, squat back down and jump feet out to the starting position. Repeat 9 more times.
  3. Burpees with a broad jump forward and back. 10x
  4. Place hands behind you on a surface (such as a chair or step), do 5 triceps dips then do 1 squat jump. Do 4 sets of 5 dips and 1 squat jump.
  5. Stand at base of stairs. Jump up 2 stairs then step back down one step. So you go up two, down one the whole set of stairs

#athomeexercises

 

 

Sophie Pratola

704-604-1518

Personally Trained By Sophie

 

Caloric Values for a Traditional Thanksgiving Dinner

                Today we will be discussing the caloric value of a traditional Thanksgiving dinner: 1)      Turkey:  6 oz (1/2 cup) is anywhere between 151 and 420 calories.  2)      Gravy: ½ cup 60-80 calories 3)      Mashed potatoes:  anywhere from 111 to 171 calories for ½ or ¾ of a cup 4)      Sweet potatoes: between 155 and […]

shutter stock turkey dinner

                Today we will be discussing the caloric value of a traditional Thanksgiving dinner:

1)      Turkey:  6 oz (1/2 cup) is anywhere between 151 and 420 calories. 

2)      Gravy: ½ cup 60-80 calories

3)      Mashed potatoes:  anywhere from 111 to 171 calories for ½ or ¾ of a cup

4)      Sweet potatoes: between 155 and 249 calories.  (the sweeter they are, the more calories they are likely to have) 

5)      Cranberry sauce:   about 100 calories for ¼ of a cup. 

6)      Stuffing has a huge range of calories depending on how it is made.  I found the range can be from 170 to 410 calories.  The Stove Top stuff is what came in at 170 calories.

7)      Apple pie: between 300 and 517 calories

8)      Pumpkin pie: between 228 and 284 calories.

 

  Total all of these items up and you are looking at anywhere between 1275 and 2241 calories per ONE serving.  That is one calorie filled meal! 

So do you skip the holiday meal? No way!  How about trying to be proactive?  Many towns have “Turkey Trots” which are organized 5k, 10k or ½ marathons on Thanksgiving morning.  Even if you are not a runner there is no law that says you can’t walk, so get a friend and start at the back of the pack and burn off some of the calories you will be ingesting later.  If you can’t find an organized race near you, you can always put your sneakers on and go outside for a walk/run in your own neighborhood.  An hour of running (5mph for a 138lb female) will burn 658 calories.  Walking briskly can burn 362 calories an hour, and simply walking the dog can burn 271 calories an hour.  Use this knowledge to have a healthy turkey day!

Sophie Pratola

704 604-1518

www.personallytrainedbysophie.com