Spruce up Your Runs!
Post By Lily Gil, Personal Trainer and Group Fitness Instructor, Nourish Northwest
This past year I had the opportunity to coach a group of about fifteen 3rd – 5th grade girls through a program called Girls on the Run. I worked alongside two other coaches to prepare these girls to run a 5k race (3.1 miles), in addition to teaching a curriculum centered around healthy living, positive body image, and empowerment. We met twice a week over the course of two months, and every lesson involved a running activity, as well as a lesson on the major food groups, gossip, what makes a good friend, etc. It’s a wonderful program, and many girls return the next year, but for the newcomers, running 3.1 miles seems like an impossible task.
Most kids these days still spend a good couple hours every day exercising. Be it chasing each other around on the playground, speeding across the monkey bars, or jumping across hopscotch squares, they probably end up running more than I do on an average day. However, running around tagging people for the duration of lunchtime can be VERY different from running around a track for an equal amount of time. The Girls on the Run curriculum is amazing and provides coaches with a number of ways to make the 20 minute running workout as fun as possible.
It got me thinking about my own running routine, and those days when I look down at my watch after what seems like 10 minutes of running only to find its barely been 4. So Here are some tips to make those outdoor (or indoor) runs more exciting!
- Incorporate intervals: Jog for minute, then speed it up for 30 seconds, and repeat 10 times, for a 15-minute run. (It can certainly be hazardous to run while staring at your watch/phone so download a Tabata app where you can set it to vibrate after 1 minute, then again after 30 seconds to cue you to switch from job to sprint and back. Or, jog for two blocks and then sprint for one, or even jog 15 strides and then sprint 10. Whatever works for you!
- Add some other exercises: Run to one end of a track and back, or a long street block and back and then do 10 squats. Run there and back again and then do 10 jumping jacks. Repeat with any exercise of your choice! (Jumping jacks, high knees, push-ups, squat jumps, side lunges…).
- Find a new location: I always find that time passes more quickly when I switch it up and find a new trail to run on. Take a left instead of a right, and explore a new neighborhood! Bring your gear to work and run from there!
- Run with a buddy: This is a classic, but can honestly be the best way to make those 30 minutes speed by
Still not feeling that run? Come to a group fitness class at Nourish instead and save the run for another day!
Healthy Holidays: 10 Things to Do Every Day
Post by Paula Jahn, Co-owner, Registered Dietitian & Cooking Class Instructor
Today is the first day of the last month of 2015. That’s 24 days until Christmas and 30 until New Year’s Day. While the Thanksgiving festivities are over, last week officially kicked off the “Holiday Season.” It is such a wonderful time of year, but for many people it is seen as a time that sabotages healthy habits. Why not break the mold and start some new, healthful habits today?
Here’s my list of ten things to do every day for the month of December to maintain health and balance through the holidays. Better yet, continue them year round. (Keep an eye out for a post on why/how not to make New Year’s resolutions).
- Be Active. This can include a class at the gym, a walk or jog in the neighborhood, or a HIIT workout at home. It doesn’t have to be formal, fancy, or cost anything. Moving your body daily is good for your mood, immune system, and overall health. We all need a extra help in those categories this time of year.
- Stretch. When it gets dark before rush hour, we spend more time stagnant. We crouch over computers, curl up on the couch and are generally a bit more stressed. A Yin Yoga class is ideal, but stretching at home can work wonders to increase flexibility, range of motion, and reduce stress.
- Cook. I subscribe to the train of thought that time spent in the kitchen is a true investment in health. A recent study suggests that families who cook dinner 6-7 days per week consume “significantly fewer calories”, more fiber, and less sugar than those who rely on restaurant or convenience meals. Take a cooking class this winter to gain skills and inspiration in the kitchen!
- Eat a Balanced Breakfast. Eating a healthy balance of protein, healthy fat, and complex carbohydrate in the morning helps sustain energy, curb cravings, and sets the tone for the rest of the day. Here are some good examples.
- Put out the Fruit Bowl (Ditch the Candy Bowl). Set up your home and work environment to inspire healthy choices. Most of us are unlikely to go out of our way for candy and sweets, but likely to mindlessly eat them if they’re in our face. Give yourself a visual reminder to eat more fresh fruit.
- Eat a Green. Ideally, eat the rainbow. The focus on eating at least a serving of green vegetables every day is a good reminder to keep vegetables a daily priority.
- Snack Smart. Snacking between meals (or before those holiday parties) balances blood sugar and prevents impulse-eating. As with meals, snacks should contain protein, healthy fat, and complex carbohydrate. Simple examples: Hard boiled egg + piece of fruit; Apple + 2 Tbs nut butter; Whole grain crackers + 1 oz cheese. Click here for more creative plant-based snack ideas.
- Get Outside. There are many excuses to not get outside this time of year. Even in the rain and chilly temperatures, being outside is like exercise; it’s hardly ever regrettable once you motivate. Bundle up and take a brisk walk on your lunch break. The nearby Columbia gorge offers fantastic year-round hiking.
- Take a Break from Technology. The best time to do this is when you’re outside enjoying the crisp winter air. Leave the phone at home. Think. Talk. Hum.
- Relax and Go to Bed. I am not an expert on sleep hygiene, but we are beginning to understand the importance of good sleep. It plays an essential roll in hormonal regulation, weight management, stress, mental function, and immunity. Set a nightly routine that supports at least 7-8 hours of sleep.
Happy official holiday season!
Lily’s HIIT workout
Post by Lily Gil, Personal Trainer and Fitness Instructor at Nourish Northwest 
Fall is certainly upon us, and while I definitely prefer a nice chill in the air to sweltering 90 plus degree days, it can certainly put a damper on those outdoor workouts. I actually prefer running in a fleece sweater with a nice knit headband keeping my ears toasty, and will definitely be trying out Natalie’s recommended fall workout. However, the rain is a-coming, and there’s nothing better than staying indoors, sipping a cup of hot cocoa topped with whipped cream, and watching the rain through the window. BUT WAIT. That perfect evening would be even better following a nice and quick HIIT workout!!! I promise, you won’t regret it, and that cocoa will taste a hundred times more delicious.
An Active Lifestyle
Post by Olivia Martino, Registered Dietitian, Personal Trainer and Co-Owner, Nourish Northwest
When I was in college I thought of myself as an active person. I worked out 2-3 times/week at the campus gym and sometimes did leg lifts in my dorm room. Occasionally, I took the stairs instead of the elevator if I wasn’t too hungover. I thought I was in pretty good shape and was happy with my activity level. I didn’t really consider the fact that besides a few thirty minute sessions at a very low intensity on the elliptical, I was sitting around in class, sleeping in late and consuming an unbalanced amount of pizza and beer.
After a few years of continuing these patterns, I moved to Seattle for grad school. I joined a gym and stuck with my basic workout routine. Then one day, a friend asked me to go on a hike and my whole world changed. I had never before experienced that kind of firey burn in my legs, or pounding in my chest. As we made the steep climb up the Snow Lake trail in the Snoqualmie Mountains, I found myself thinking, “I can’t do this.” I had never experienced that kind of physical fatigue before. I persevered up to the top and as my view expanded to a deep blue alpine lake surrounded by craggly mountains, I experienced a new feeling of satisfaction. I had never seen anything so beautiful before and I immediately forgot about the past few hours of physical suffering. We ran down to the lake, ate the best peanut butter and jelly sandwich I had ever had and jumped into that freezing blue lagoon.
This experience was a life changer because it flipped a switch in my perspective. I realized that there was a difference between “A person who works out, ” and “an active person.” These may sound like the same thing but to me the difference is huge. Before this point, I was sedentary, with the exception of a few hours a week. Because I sometimes worked out, I thought I was active, but I wasn’t considering what I was actually spending the majority of my time doing, which was sitting on my a**. After this moment, I realized the shift that I wanted to make. I wanted to spend the majority of my time being active and the key to doing so was finding activities that I enjoyed; exercise that didn’t seem like exercise.
It started with hiking for me. After hiking Snow Lake, I was curious to see the beauty that the Northwest had in store. I am extremely blessed to live in a part of the country where hiking is such a rewarding option for physical activity. For a few years, I moved away to the midwest, which I absolutely loved. I found a similar joy in walking. I lived in a beautiful neighborhood in Kentucky, full of old southern homes and an Olmstead Park. I could walk for hours exploring the neighborhoods. But I felt this tug at my heart as I was really missing the mountains and water of the Pacific Northwest. I moved to Portland for many reasons, but a desire to get back to the outdoor beauty of the Northwest was a major one.
The Snow Lake hike made realize how far from being in shape I actually was. I realized I needed to strengthen my muscles and increase my cardiovascular endurance if I wanted to get in better hiking shape. My indoor workouts shifted to more of a training for my outdoor activities. I started doing more Boot Camp/Resistance training classes, like the ones we offer at Nourish Northwest. Our classes our based on the concept of functional fitness, serving a purpose other than just to burn calories. I soon realized I could climb bigger peaks with less of a struggle. My weekend plans shifted from wanting to stay out late partying to wanting to go to bed early so I could get up and hike.
Exploring new surroundings through hiking ignited a curiosity to discover more of the outdoors, which in turn led to snowboarding, cross-country skiing, swimming and surfing. For the first time, I looked at my body as a means to discover new places. I felt really strong and it felt amazing. Opportunities and exciting adventures were turing up left and right. Vacations shifted from laying on a beach to going on a yoga and surfing retreat. A day off of work or school meant an extra few hours to go to a yoga class, rather than sleeping in. My career even started down a new path and I became a certified personal trainer.
It took me almost a decade to really make this shift and the truth is it’s not always easy and I don’t always make the healthier choice. Sometimes I have a late night out with friends and miss that morning yoga class. Sometimes that’s ok, because relationships are important too and the big picture is what we’re looking at here. But if I do that too many days/weekends in a row my body makes sure to remind me of how much better I feel when I spend more time on physical activity. Feeling good is enough of a motivator to keep me on this path.
Now, working as a trainer and a dietitian, I see many clients who struggle to fit any type of exercise into their day. I can’t tell you how many times I have heard people say they have a gym membership that they pay for monthly and don’t use. I think back to my gym days and can’t even stand to think about going into a big box gym to rotate my legs around on an elliptical. There’s nothing wrong with that kind of exercise at all, but what I realize now is that it wasn’t enjoyable to me, and that is the most important factor in making the shift towards an active lifestyle.
Time is another barrier that prevents many people from exercising. With working long hours, doing household chores, cooking and sometimes caring for family members, this often leaves little time for exercise and that is a very real challenge. I encourage people to figure out how to fit activity into these daily tasks. Take the kids to the park, up the anti on your movement as you’re doing those chores, center family weekend time around doing something active. Remember to find activities you enjoy.
I know that recommending a lifestyle change is certainly a lot to expect of anyone. This is just my story and what I found to be effective for me. The type of activities I enjoy and the amount of time I can devote to doing them has fluctuated throughout the years. Although I would love to spend everyday exploring the beautiful outdoors, the reality is that a 30 minute HIIT class is all I can squeeze in most weekdays. As soon as you start looking at exercise as something you look forward to rather than an obligation, things are going to start to change. So, I encourage you to try many things. It might be hiking or it might be dancing, martial arts, biking, running, walking or rock climbing. If you try it and don’t enjoy it, try something else, but keep exploring because there is something out there for everyone.
You Have to Take a Break
