Friday, August 30, 2013

Example food ideas for the challenge

Here are some examples of challenge friendly food days....
When it says fruits and vegetables refer to our initial food handout for ideas.  You can even take that sheet grocery shopping with you for ideas.

1.

  • Egg white omelet with vegetables, side of fruit
  • Protein shake 
  • Tuna with olive oil mayo, celery, lettuce, tomato and pickle
  • jerky
  • grilled salmon with vegetables and quinoa
2.
  • Oatmeal with side of deli meat
  • peanut butter and celery
  • lemon pepper grilled chicken breast, fruit and vegetables
  • Protein shake
  • grilled red meat, brown rice and vegetables
3.
  • full egg omelet and side of fruit
  • almonds
  • Salad of sliced ham, spinach, tomatoes, slivered almonds, olive oil
  • grilled peppers
  • lean pork, black rice and vegetables
4.
  • oatmeal with walnuts and flax seed
  • banana and peanut butter
  • lettuce wrap of turkey, sprouts, tomatoes
  • larabar or Kit bar
  • broiled tilapia, vegetables and sweet potato fries
Some other tips:
  • use brown rice or quinoa pasta for spaghetti, soups and other dishes
  • have large cups of water with lemon or lime for dinner 
  • Sea salt is a great seasoning
  • When cooking at high temps use coconut oil
  • Stir fry is a great way to get protein and vegetables in that will not take a lot of time

Thursday, August 29, 2013

More Challenge Details


Let me know if you still need a time for measurements! 

Recommendations for the 30 days:
1 serving of alcohol per week
No eating 2 hours within bedtime
No high fructose corn syrup (can be found in soda, BBQ, ketchup and others)
Workout every day for at least 15 minutes- even if its a walk or cleaning
Low gluten, No bread, pasta, cereal
Dairy 1 time a day max
7 servings of fruits and veggies daily
Drink 1/2 your body weight in ounces of water per day
Eat protein at least 3x per day

In the spirit of planing ahead here is my grocery list for the first week of the challenge:
(It may look like a lot of food but it should last us a little over a week and Adam my husband eats a lot of food)
  • Costco:
    • organic spring mix
    • organic apple slices
    • Parker's farm peanut butter
    • organic whole milk (for Addison)
    • bananas
    • organic frozen kale (for smoothies)
    • organic chicken breast
    • nitrite free turkey lunch meat
    • nitrite free brats
    • bottled water
    • olive oil
    • coconut oil
    • sea salt
    • mango salsa
    • bean/corn dip
    • organic gluten free corn chips
    • organic eggs
    • organic marinara
    • Broccoli
    • Cauliflower  
  • Whole Foods:
    • organic rice milk
    • asparagus
    • organic kale (for kale chips)
    • Nordic Naturals Omega 3 fish oil pills
    • mixed nuts
    • pickles
    • tuna
    • celery
    • sweet potatoes
    • lemon
    • black beans
    • Turkey jerky
    • brown rice noodles
    • quinoa
    • brown rice
    • shrimp
    • ground turkey
  • Target:
    • Mustard
    • Red hot
    • High Fructose corn syrup free BBQ sauce
    • Rice cakes
    • popcorn
    • Larabars or Cliff Kit Bars
    • olive oil mayo 
    • Powdered peanut butter
    • Vinegar
    • Truvia
  • Life Time Online:
    • Grass fed chocolate whey protein
    • Multi Vitamin
    • Chromium
    • Vitamin D
You will see somethings organic and somethings not organic.  I try to eat good, whole and clean foods. There are certain foods that I will only buy organic and others that I don't.  A good thing to know is the dirty dozen:

Here is also a great food list to follow:

Lastly, here is a reminder of our weekly challenges!
Some need to be done all at once. Some can be broken up throughout your day.  If you have an injury/ailment that prevents you from an activity let me know and I will give you a modification. 

Week 1- 
Initial measurements  
walk/run/jog/bike/elliptical 30 minutes each day, focus on relaxing and debriefing your day during the cardio activity

Week 2-
All about abs
no dairy at all this week and complete the AB circuit I will send out daily

Week 3-
Legs! 
100 squats or lunges or stairs or 100 seconds worth of a wall sit daily.  Eat at least 5 servings of low carb vegetables daily. 

Week 4-
Arms! 
100 push ups per day. They can be modified on a table/chair/wall and broken up throughout the day. Avoid caffeine this week, its only 1 week! 

Week 5-
Final measurements and tabatas
60 seconds jumping jacks, 30 seconds plank and repeat for 5 minutes. Then 60 seconds lunges and 30 seconds push-ups and repeat for 5 minutes. Perform daily. No gluten at all this week. 


Any questions?  Let me know.  There is still time to sign up, invite friends, family and co-workers.  It will be easier to be successful if you have support!



Monday, August 26, 2013

Challenge Details


Fall back in shape!
30 days of doing the right things. 

Recommendations for the 30 days:
1 serving of alcohol per week
No eating 2 hours within bedtime
No high fructose corn syrup (can be found in soda, BBQ, ketchup and others)
Workout every day for at least 15 minutes- even if its a walk or cleaning
Low gluten, No bread, pasta, cereal
Dairy 1 time a day max
7 servings of fruits and veggies daily
Drink 1/2 your body weight in ounces of water per day
Eat protein at least 3x per day


Weekly challenges are back. Some need to be done all at once. Some can be broken up throughout your day.  If you have an injury/ailment that prevents you from an activity let me know and I will give you a modification. 

Week 1- 
Initial measurements  
walk/run/jog/bike/elliptical 30 minutes each day, focus on relaxing and debriefing your day during the cardio activity

Week 2-
All about abs
no dairy at all this week and complete the AB circuit I will send out daily

Week 3-
Legs! 
100 squats or lunges or stairs or 100 seconds worth of a wall sit daily.  Eat at least 5 servings of low carb vegetables daily. 

Week 4-
Arms! 
100 push ups per day. They can be modified on a table/chair/wall and broken up throughout the day. Avoid caffeine this week, its only 1 week! 

Week 5-
Final measurements and tabatas
60 seconds jumping jacks, 30 seconds plank and repeat for 5 minutes. Then 60 seconds lunges and 30 seconds push-ups and repeat for 5 minutes. Perform daily. No gluten at all this week. 


Any questions?  Let me know.  There is still time to sign up, invite friends, family and co-workers.  It will be easier to be successful if you have support!

I will post a food list and grocery ideas later this week!

Friday, August 16, 2013

September get back on track challenge!

It is that time again!  Time to start thinking about the next health challenge.

Details:

  • Initial weigh ins: Start September 3rd (day after labor day)
  • Final weigh ins: Start September 30th (last week of September)
  • Measurements will consist of body weight and body fat
  • Why? To get back on track after a summer of fun, food and drinks
  • Criteria: Make better choices in September than you did all summer.  I will get you a complete, food/exercise list as well to follow.  Your biggest goal will be to just get healthier!
  • Weekly challenges, yes they are back!  Every week we will have a different challenge when it comes to exercise and nutrition
  • You will also have weekly, daily motivation through emails and my blog
  • Who? You, friends, family, co-workers and others you think that might be interested!

 More details to come in the following weeks.  If you are interested in joining please let me know.  We can already make your appointments for the weigh ins if your ready to commit!

Stephanie.Winters@osrpt.com

Sunday, August 11, 2013

New, new, new......

Happy Sunday evening all!  Here is a post with all new info to check out.

There have been a lot of new posts on OSR's blog:
www.osrpt.blogspot.com

OSR also has a new website that launched this week:
www.osrpt.com

I will also be starting a NEW health challenge in September!  Look for more info to come in the next couple of weeks!

Have a great week.


Thursday, August 1, 2013

Ginger is not only for nausea


The many health and healing benefits of ginger have been known since ancient times. From China to the Middle East, the ginger plant root is used as an anti-inflammatory, a cure for ulcers and acid reflux, to relieve nausea and even to help fight certain cancers.

Now recent research has shown that ginger can also help reduce exercise-related muscle pain.

A study from University of Georgia and Georgia College and State University took seventy-four student volunteers and had them perform a series of eccentric muscle exercises.

They then split the volunteers into three groups. One group was given raw ginger, one group received heated ginger and the third group received a fake ginger placebo for the following 11 days.

Results showed that the heat-treated ginger group experienced a 23% reduction in pain intensity, while the raw ginger group had a 25% reduction in muscle pain.

Ginger contains powerful antioxidants that counteract free radicals produced by nitric oxide which promote tissue damage and inflammation as well as reduce the production of pro-inflammatory compounds in the joints.
All this research indicates that ginger may possess the same analgesic properties as nonsteroidal anti-inflammatory drugs, but without the side effects.