Author Archives: Annett Davis

About Annett Davis

Annett Davis is an Olympian in Beach Volleyball. She loves great food and helping people get healthy over at GetFitWithAnnett.com. Her favorite topics are marriage and anything fitness related. Being married to her soul mate, Life Coach and author Byron Davis for 16 wonderful years, Annett loves being a homeschooling mom of 2. She blogs over at FitMomsFitKidsClub.com, and inspires kids to grandmas to get in shape for life in her private accountability groups.

How to Pack 8 Healthy Travel Snacks

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Being a professional athlete I have had the opportunity to travel the world. Airports were my second home.

Lately, air travel has slowed down for me, but I still ride all over town in my car.

One thing that used to bug me was when I was finally ready to partake in my snack, it would be crushed or broken into a million pieces.

There’s nothing worse than a $3 protein bar, or beautiful juicy berries that have been smashed and flattened like a pancake!

Being the problem solver that I am, I had to figure out a solution. Here’s what I did. You know the plastic reusable sandwich boxes you can get pretty much anywhere? (I get mine from a dollar store.)

They aren’t just for sandwiches you know. I use them to keep safe my grapes, energy bars, pretzels, or anything else that normally gets broken up or destroyed in my purse or bag.

I love peanut butter pretzels and whenever I’d go from point A to point B, they would always be cracked open with the peanut butter oozing out. Not anymore!

Containers are so cheap to come by now days, it’s worth it to get an entire set of different sized boxes to keep your snacks travel-safe.

If you are trying to help your husband lose a few inches, you can pack these healthy travel snacks for him when he goes out of town or to work. And the best part is, they’ll arrive to his work desk or on the airplane in tact. He’ll love it!

8 Healthy Travel Snacks

Popcorn
Muffins (Use a larger plastic container for these, round bowls work well.)
Peanut Butter Filled Pretzels
Apples with Nut Butter
Homemade Energy Bars (your husband will love these)
Crackers and Cheese (no more broken crackers!!)
Roasted Coconut Sweet Potatoes (yes I take these to-go for a snack)
Fresh Mixed Berries

These snacks are perfect to put in plastic or glass containers with lids. You won’t have to worry about crushed snacks again! Can I get an Amen?

QUESTION: What are some of your favorite on the go travel snacks? How do you travel with them?

How and Why to Give a Self-Breast Exam

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It’s that time of year again. Everywhere you look women (and now men) are wearing pink!

Even the athletes, referees, and coaches in the NFL (National Football League) can be spotted sporing pink socks, gloves, and even shoes.

This color has become synonymous with Breast Cancer Awareness month which happens every October.

Though heart disease is the number one killer of women in America (exceeding the next 7 causes of death combined), breast cancer is not to be taken lightly as 232,000 new cases will be diagnosed this year.

A few years ago, I had a scare after having a routine breast exam at my physician’s office. This scare led to my first mammogram at 36, and a couple of ultrasounds to boot.

Thankfully, it was determined that there was nothing to worry about, but being a worrier, I’m not sure that is possible.

Through this experience I’ve learned the importance of self-breast exams. Forty percent of diagnosed breast cancers are detected by women like you and I who find a lump themselves at home. This is why regular self-breast exams are imperative.

Mammograms can detect cancer before you are able to feel a lump, but it’s important to know what your breasts feel and look like, so you notice changes between scheduled mammograms.

Women should have a mammogram annually starting at age 40 (and before if breast cancer runs in your family). Talk with your doctor about what is best for you, as some doctors recommend every other year.

How to do a Self-Breast Exam

1. Shower Check: While in the shower use the pads of your fingers to move in a circular pattern from the inside of your breast all the way to your armpit. You will be feeling for anything abnormal, like lumps, hardening, or thickening. Checking at the same time each month (like after your period) is a great idea because your breast changes during different times of the month. If you find something abnormal contact your doctor.

2. Mirror Check: Take a peek while in front of a mirror with arms down, then with arms raised, and again with your hands placed on your hips. Look for swelling, dimpling of the skin, puckering, changes in color, changes in your nipple (inverted or changed positions), bulging of skin, and any distortion. *Your breasts will not look exactly alike, most women’s are different. You will be looking for changes on one particular side at a time.

3. Lie Down Check: Lie down on a bed placing a pillow under your left shoulder, and placing your left hand behind your head. When you are in this position your breast tissues have a chance to spread apart evenly. With your right hand, using the pads of your fingers (keep fingers flat and pressed together) use a light, medium, and firm pressure moving in a circular pattern (about the size of a quarter) around your entire breast to your armpit. You will go over your breast top to bottom, side to side, from your neck to your tummy, and armpit to your cleavage. Following this pattern will assure you don’t miss a spot.

Again, you will feel for lumps and abnormalities. Gently squeeze nipple checking for discharge (watery, milky, or blood) and lumps.

Repeat on right side. If you notice any changes or anything abnormal contact your health provider right away so they can give you a thorough checkup.

Best Practices

1. Know your history. Speak with both sided of your family about breast cancer running in your family.

2. Check Yourself. Know what’s normal for you and what is not. (Your husband may want to get in on the breast check exam for you too.). Set an alarm monthly or mark it on your calendar to remind you to self-check.

3. Get Examined By A Professional. Starting at 20, get checked at least every 3 years. Schedule a mammogram every year starting at age 40.

4. Make Healthy Choices. Those who are overweight, eat fatty diets, and don’t exercise much are at higher risk for getting breast cancer. Limiting alcohol consumption and not smoking are some ways to reduce your risk. Finally, those who breastfeed have a greater chance of preventing breast cancer.

I hope these tips help you, and encourage you to take your health into your own hands (pun intended). Remember self-checks are important, and routine visits to your doctor are as well.

Be well and check your “girls” out monthly-

Annett

Get Pampered for Your Health…Learn the Benefits of Massage

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One of my greatest pleasures in life is getting a two-hour massage. I know, that’s a bit longer than the norm, but it’s a treat. Not only is massage a great way to relax, it’s good for your health in many ways.

No longer are massages limited to fancy upscale spas and hotels and expensive health clubs. You can find massage therapy offered at hospitals, clinics, and more unexpected locations such as a car wash and airport.

If you have never tried a massage because you thought it was just a way rich people waste money to get pampered, think again. Massage has many possible health benefits that I will explain here.

What is Massage?

In a typical massage a trained therapist will typically use her fingers and hands to manipulate your skin, pressing, rubbing, and even gently stretching your muscles, ligaments, and tendons. There are variations of massage where a therapist may use their forearms, elbows, feet, and even small tools to dig deeper and get into tight spots. Pressure ranges from light to deep pressure, or if you ask my husband it ranges to almost unbearable depending on the type (like Rolphing which even involves manipulating internal organs).

Types of Massage

Swedish Massage is the most popular type. It uses long strokes, kneading, a deep circular motion, as well as tapping through light to medium pressure. It helps to relieve stress, reduce pain, and promotes relaxation.

Deep Tissue Massage is my favorite. This style uses slow, deeper strokes to penetrate deep into muscles and connective tissue. It targets knots and helps to release chronic muscle tension.

Trigger Point Massage concentrates on areas within muscle tissue/fibers that may cause pain to other parts of the body. This massage helps alleviate the source of the pain through cycles of isolated pressure and release.

Prenatal Massage is specifically for pregnant women. Trained professionals know how to calm aching and stretching joints, and soothe the discomfort of a mother-to-be.

There are many other types of massage such as hot stone massage, Shiatsu, Thai Massage, Sports Massage, Reflexology, Aromatherapy Massage, Watsu.

Benefits of Massage

Studies show that massage is effective for reducing stress, muscle tension, and even pain.

Massage may help:

Anxiety
Boost Immunity
Digestive Disorders
Ease Cancer Treatment
Enhance Post Surgery Rehab
Headaches
Improve Circulation
Increase Flexibility
Lower Blood Pressure
Promote Sleep
Reduce PMS Symptoms

Remember that massage is not an alternative to getting medical help but it can aid your regular treatments greatly.

Besides all of the health reasons, a great reason to have a massage is for connection. The power of touch is amazing, especially inside a loving relationship. A great way to boost your health and boost your relationship simultaneously is to have a hubby-wife massage night!

During a couples massage night you will reduce stress, help your mate’s overall health, increase intimacy, spend time together, practice communication skills and meet each others needs. It’s a perfect FREE date night idea if you take turns massaging each other.

Question: What type of massage is your favorite?

10 Great Healthy Snacks Under 200 calories

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In my fitness accountability groups one thing I notice is that people do not know how to properly snack. Either they eat horrible snacks, or they don’t snack at all during the day. It’s okay to snack, you just need to know how to do it properly.

Eating snacks daily is a good practice because it helps to keep you blood sugar regulated throughout the day. It also helps us not to overeat at meal times, so that by the time dinner comes around we won’t feel as if we are starving.

What usually sabotages our diets is not that we eat snacks, it’s usually that we eat the wrong snacks. When we eat only a piece of fruit this can spike our insulin levels (which can be the culprit for us storing fat). Likewise, eating a candy bar can sabotage our diets.

Every time you eat a snack (or any meal for that matter) make sure it has a balanced amount of carbs, protein, and fat. You always want to include those 3 elements whenever you eat. In other words, don’t just eat a piece of fruit alone, pair it with nuts so that you have a healthy fat and protein with the fruit.

10 Great Healthy Snack Ideas

1. Nutty Apple Dip- 1 TBS nut butter of your choice, 1 TBS milk of your choice (cow’s, almond, etc), 1/2 scoop of your favorite vanilla protein powder. Stir until a creamy consistency. Serve with a medium apple sliced.

2. Hummus and Veggies- 1 cup mixed veggies (carrots, tomatoes, cucumber, red bell pepper slices, snap peas, etc) and 3 TBS prepared hummus.

3. Smoked Salmon Rods- 1 1/2 TBS low-fat cream cheese spread onto smoked salmon. Wrap this salmon around 3 whole wheat pretzel rods. High in protein, and a good source of heart-healthy omega-3 fatty acids.

4. Cinnamon Sweet Popcorn- Using 1 TBS coconut oil in a hot pot pop 1/4 cup white popcorn kernels. Once popped sprinkle cinnamon and a 1 TBS coconut sugar on top. Being high in fiber this will keep you satisfied longer. Cinnamon adds a fat burning boost. To balance this out eat a few almonds.

5. Honey Sweet Greek Yogurt- 1 container of Fage Greek Total 2% yogurt and a drizzle of honey

6. Cottage Cheese and Fruit- 1 cup of low-fat cottage cheese (I like small curds) and a small side of fruit. The cottage cheese gives you a protein boost (and some fat) which keeps you satisfied longer like fiber does. And, the fruit gives you carbs. Berries are a great choice because they are slow-burning carbs.

7. Fruit and Almonds- 14 almonds gives you about 100 calories worth of good fiber, protein, and fat. Couple that with about 1/2 cup of strawberries, blackberries, or raspberries and you’ll have a great balanced snack.

8. Cheese and Apples- 1 sting cheese and 1 medium apple. You know what they say? “An apple a day keeps the doctor away.”

9. Baked Apple- Got a sweet tooth? This will satisfy it for under 200 calories! Bake your apple and sprinkle cinnamon on top to add nice flavor and that baked apple pie taste. Make sure to add some chopped walnuts for the benefit of fat, protein, and healthy omega-3 fatty acids.

10. Sweet Potato- Pop a small sweet potato in the oven or microwave until tender. Mash a little OJ into it, and sprinkle in some chopped walnuts to balance it out. Sweet potatoes are high in beta-carotene, and provide a good source of vitamin A and C.

20 Ways to Sneak a Workout Into Your Busy Day

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Being an Olympian people automatically think that I love to workout. They also assume that I love to eat clean healthy food all of the time. If you were to bet that those things were true you’d absolutely lose your money.

The truth is, I workout because I know that in order to have a healthy lean body it is a requirement. I’ll be turning 40 in a couple of weeks and one of my goals is to be in the best shape of my life in my 40′s. If I am to reach my goal I must put in the work and effort to make this happen.

Fit bodies aren’t made by chance, they are made on purpose. It’s a choice. Just like choosing to be happy in your marriage and in your life is a choice. It is also possible. Don’t ever forget that.

Being healthy and fit is possible for all of us, that means it’s possible for YOU too.

Since I don’t have endless hours in my day to exercise, I must do little things here and there on my busy days to get a workout in. If you are too busy to stop for 25 minutes or more to exercise then this list is for you.

1. Far Out- When you are out and about, do not circle around looking for the nearest parking spot. Drive towards the end of the row, you know where nobody parks their car. Park far away and walk.

2. Up and Down- Instead of using the elevator to go up to the third floor, take the stairs! Heck, take them both ways, up and down.

3. Push Ups- If you are at home, make a game with yourself. Every time you go upstairs for anything at all, as soon as you get to the top, drop down and do 10 pushups.

4. Always Time to Squat- This one is pretty funny, but yes I do this. Whenever you go to the bathroom on those days that you can’t fit in a workout, instead of sitting on the toilet, squat. In fact, before you potty, do 10 squats in place, then tinkle. You’ll work your hamstrings, quads, and calf muscles.

5. Walk Tall- Whenever you walk anywhere stand tall with your belly button pulled in. Pretend like there is a book on the top of your head that you must keep balanced. Shoulders back, chest up, and you’ll be working more than you think by just walking from place to place.

6. Dip, Dip, Dip- During your day when you sit down (on a sturdy non-rolling chair), before starting your work or whatever you will be doing, do 5 quick dips. You’ll be amazed at how many you’ll get in during the day.

7. Raise Up- Whenever you are in line at the market, post office, even waiting for the copy machine, you can do toe raises. These will help to define your calves. Sure you may look a little silly, but the next time you put on your heels your sexy calves will be winking at your hubby.

8. Just Flex- Another thing you can do while waiting in line, or even while you are in the car driving, is to flex your abdominal muscles. Pull you belly button in towards your back and bear down and hold it for 10 seconds, and gently release. No one will notice as you work on your core. Make sure to breathe.

9. Forget About it- Next time you are in the grocery store and only have a few items to get, forget about the shopping cart and grab a hand basket instead. Carrying the heavy bags will strengthen your body in the process.

10. Walk and Talk- Don’t sit on the couch or in your office chair when you are on the phone. Get up and march in place or walk around the room. With how long some of you talk, you can possibly walk a mile in your own office or family room.

11. Ditch the Chair- A great way to workout your core all day is to sit on a stability ball. Ditch your office chair and replace it with a stability ball. Being off balance and trying to keep stable, exercises your core. It’s fun too.

12. Brush Sit- We all know that we are supposed to brush our teeth at least twice a day for 2-minutes at a time. Instead of just standing there, put your back against the wall or closed door and do two 45-second sets of wall sits. Or, you can get in about 2 sets of 8-12 lunges! How’s that for time management.

13. Box Your Boss- I’m just kidding here. This is something you can do while waiting for your water to boil, oatmeal to cook, or waiting for your fax to come through – shadow box. Holding your tummy in tight, and punching with your legs in an athletic stance, you can burn quite a few calories quickly.

14. Go Green- If you live nearby a store, library, post office, etc., leave the car at home and save not only the planet, but increase the years on your life by walking or biking.

15. Do-it-yourself- Forget about taking your car to the car wash. Fire your yard man. Wash your own car and cut your lawn yourself! Not only will you save money, but you can sneak in a great workout this way.

16. Commercial Workout- When your favorite show goes to a commercial break drop down and do 10 pushups and 20 sit ups. If you are watching an hour program this could add up to 40 pushups and 80 sit ups. That’s probably more than you would have done at the gym!

17. Watch and Ride- One of my favorite television shows is the Biggest Loser. I have an elliptical machine in my family room. Whenever the show comes on I hop on the elliptical for about 40 minutes instead of just vegging out on the couch. Use your stationary bike, treadmill or elliptical during your favorite television show.

18. Just Say YES- Getting into the habit of saying “Yes” to your husband will not only make him happy, it can help you get trim. Sexercise is a win-win situation ladies. Do it often.

19. Chat and Scat- I know you love to meet your girlfriends or husband for coffee. Why not take your coffee to-go! Grab your coffee or tea, put it in a to-go cup and walk and talk with your husband or girlfriends. You’ll burn calories as you are chatting away.

20. Change Your Date- Instead of going on dates where you are sedentary, pick active date locations. Volleyball leagues, church softball games, and even dance classes can not only spice up your relationship, but can also help you slim down your waistline.

Question: How do you sneak in a workout?

10 Quick and Healthy Back to School Lunch Ideas

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A few weeks ago I shared some of my favorite quick and healthy back to school breakfast ideas and more here. Since some of your kids are starting school this week, I thought I’d share my top 10 quick and healthy lunch ideas.

These recipes aren’t just for kids! You and your husband can enjoy these fast and yummy meals too!

As busy wives (and moms), one thing we all appreciate is convenience. But I believe that convenience doesn’t have to come at the price of our family’s health. We can make things fast and healthy too.

Here are 10 quick and healthy back to school lunches your family will love!

PBB Roll Up- Spread 2 TBS of natural peanut butter on an 8-inch whole wheat tortilla. Slice 1/2 a banana on top in 1/4 inch circles. Then roll it up. Your kids will love this PBB roll! You can add a drizzle of honey if you like (we do).

Chicken Pita or Wrap- Place 1/4 cup of shredded chicken inside a whole wheat pita or whole wheat tortilla. (I use leftover chicken from the night before, or take it off of a store bought rotisserie chicken.) Sprinkle shredded cheddar cheese inside. Place some spinach or lettuce leaves, 2 slices of tomatoes, 2-3 cucumber rings, shredded carrots, and red bell peppers inside as well. (It’s a great way to sneak in some veggies.) You can even drizzle a little lite ranch dressing on top. Your kids will love it!

“Snacky” Lunch- This is one of my kids favorite lunch ideas. It’s made out of things I would usually serve as their snack, but I put together more of it and it becomes lunch. Ideas for a snacky lunch would be crackers with cheese and a little deli meat as well. Apple slices, a graham cracker, and baby carrots too. Think homemade “Lunchables” for a LOT cheaper.

Veggie Pizza- If your family is anything like mine- they love pizza. This is a quick and easy pizza that you won’t feel guilty about serving your loved ones. It’s made on a piece of multi-grain flax flatbread. Place on top a light spread of cheese and a rainbow of veggies.

Tuna Surprise- The surprise in my tuna is that it is filled with veggies (and grapes too)! This is a way to sneak in some great nutrition into the bellies of your picky eaters (I know husbands can be picky too). Click on the tuna surprise for the recipe.

Mac and Cheese- Why not? You know your family loves a good bowl of mac and cheese. Put it in a thermos and your child (or hubby) will tell everyone they’ve got the best mom/wife in the world! (With Annie’s brand you can make a simple and fast, natural mac and cheese - my kids like the shells.)

Easy Chicken Salad Wrap- Mix canned chunk chicken (or better yet, your leftover chicken) with cut up grapes, dried cranberries, and celery. Add about 2 TBS of light mayo. Stir until well combined. Spread on an 8-inch whole wheat tortilla (or inside a pita, or large piece of lettuce) and roll it up to form a wrap.

Turkey Meatball Pitas- You don’t have to wait for pasta to enjoy meatballs! Serve up a meatball pita sandwich. Use a whole wheat pita, and stuff it with cooked turkey meatballs. (Shortcut: get pre-cooked frozen ones and heat them up.) Put a little marinara on top, and a sprinkle of mozzarella cheese. It can’t be beat!

Cream Cheese and Jelly Sandwich- A twist on the popular PB&J that kids across America love. For those of you with family members with peanut allergies this is for you. Use whole wheat bread or whole grain bread and spread a layer of cream cheese and your favorite jam.

Corn Quesadilla- Corn tortillas give this quesadilla a twist. Usually these are made with flour or whole wheat tortillas. Sprinkle your favorite cheese (I like sharp cheddar or jack cheese). Heat on a skillet for a couple of minutes on each side. Cut into quarters.

Quick and Healthy additions to lunch:

popcorn
cup of cut up fresh fruit
string cheese
whole fruit (plums, pears, apples, tangerines)
hummus and fresh cut veggies
trail mix
kale chips
seaweed
pita chips and hummus
dried fruit
energy bars (how to video here… the little girl leading the instruction on this video (with my kids) was Michelle Obama’s special guest at the last State of the Union, has done Ted Talks, and her dish was chosen to be served for the first Kids State Dinner at the White House since this video was made a few years ago.) This is by far my family’s favorite snack to make.

Question: What’s your favorite lunch idea?

Skip Your Weight Away- 15-Minute Jump Rope Workout

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If you thought that jumping rope was just for kids, think again! Did you know that you’d have to run an eight-minute mile to burn as many calories as you can burn by jumping rope?

To be honest with you, I can’t think of anything as inexpensive, simple, and portable that does your body good like jumping rope. A jump rope costs under $10. You can stuff it in your purse or carry-on luggage. In just a few minutes anywhere, anytime, you can be skipping your way to a better body.

Not only will you improve your cardiovascular health, but you’ll also sculpt your legs, butt, shoulders, and arms by just skipping rope. Talk about a full body workout! This workout is so fast and focused your hubby can join you! Just tell him he can get a lean and chisled boxer’s body like Muhammad Ali.

Annett’s Jump Roping Tips

Wear comfortable athletic shoes with good cushioned insoles. I prefer cross trainers.
If possible use an exercise mat when jumping to reduce impact. Do not jump on a slippery surface, nor one where twisting an ankle could be easy to do.
Make sure you keep your jumps low. Jump no higher than an inch off of the ground. You aren’t high jumping, just jump high enough to clear the rope.
When you jump, jump on your toes.
Your elbows should always stay close to your body as you turn the rope. The effort of turning the rope should come from your forearms and wrists, not your shoulders.
Always keep your tummy tight (pulling your belly button in).
Keep your heart rate in check. It should be no higher than 85% of your max, and 70% of your max on the low end. (Your max heart rate is determined by taking 220 and subtracting your age.)
Be smart! If you are a beginner, take it slow. Rest when needed.
Always, always, always, talk to your physician before starting any new workout. Stop if you are ever extremely uncomfortable or in pain. The saying no pain, no gain is dumb. If you are in pain stop! You could be hurt.

15-Minute Jump Rope Workout

This workout is a beginner/intermediate workout. If you are a beginner take it easy and be gentle and kind with yourself, this will be tough for you. Work yourself up to completing this, you don’t have to do it all the first time. If you must stop jumping, try marching in place without the rope until the time is up for that exercise. Do what you can, rest when needed (even more than it says if necessary).

2 Minutes Double Leg Jumps: Jump landing on both feet, keeping your elbows inward towards your sides, shoulder blades down and back, chest lifted, and your head up. Jump no more than 1-inch high landing on your toes gently. (NO loud thumps). Use your forearms and wrists to swing the rope over your head. (Beginners do as many as you can in this time period. Stop if you have to. You don’t have to go fast. If you must stop jumping, then march in place until your time is up.)

15 seconds rest

1 Minute Plank- Start off in a push up position (your hands/elbows should be directly below your shoulders). Stay stationary. Your back should be as flat as a board with no bend or curve to it (hence the name plank). Your belly button should be drawn in as if you are pushing it into your back. Engage your leg muscles (as if you are flexing them), and your butt as well. Stay stiff and strong.

2 minutes Single Jumps: Jump for 30 seconds on one foot, holding your opposite foot up in front of you. After 30 seconds switch feet. Repeat both legs. Remember to land softly.

15 seconds rest

3 minutes Double Leg Jumps- same as above

15 seconds rest

10 push-ups immediately followed by 20 sit-ups

2 minutes Alternating Low Kick Jumps- Alternate your legs back and forth kicking your opposite leg forward each time. Do not kick your legs high, keep them low. (Think toy soldier in the Nutcracker.)

15 seconds rest

1 Minute Plank- same as above

1 Minute Up/Back/Left/Right Jumps- Keeping your feet close together (and still jumping on your toes) jump forward about 4-6 inches, backwards 4-6 inches, then to your left side 4-6 inches and finally to your right side 4-6 inches. Then repeat! Keep going for an entire minute. Just think to yourself up, back, side to side, up, back, side to side. You can do it! This one will challenge not only your body, but your mind as well.

1 Minute Super Fast Jumps- Do as many double leg jumps as you can in 60-seconds. (Beginners, don’t worry if you don’t go as fast as Rocky Balboa, do what you can… you’ll improve the more you do this workout.) Stay light on your feet, no heavy pounding. Keep your chest lifted, you are almost done!

REST- It’s important to recover. Walk around for about 3 minutes, and stretch out your muscles. Great job!

Question: Will you try this 15-minute jump rope workout?

Have a Fit Day!

Annett

5K the Fun Way!

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Have you ever imagined running a 5K and thought there is no way you could do it? Does the thought of participating in a 5K scare you to death? Ever think that those races are all the same and you want to stop participating in them? Or, are you like me, you HATE to run, and you’d rather eat a plate of worms than run anywhere, at anytime, for any reason?

If you said yes to any of the above questions I’ve got great news for you- 5K’s can be FUN!

There’s a popular trend of new 5K’s that got even me excited about participating in one. (Which is a miracle, just ask my husband.) No more straight lines, or jogging around a boring old park in circles. These events are now exciting, they have obstacles, awesome themes, and get this they are FUN!

*Disclaimer- No I haven’t done one yet, but now that they are this cool, I’m planning on it!

I’ve scoured the web and found five 5K’s that you must check out. They all have their own unique twist. These events are all over, so check online for one near you.

Annett’s Top Five Picks To 5K the Fun Way!!!

The Color Run- This run is a unique race that celebrates healthiness, happiness and individuality. Its nickname is the “Happiest 5K on the Planet”. This is an un-timed race where thousands of happy participants are doused from head to toe in different colored powders at each kilometer mark. Everyone starts off wearing white and at the finish line there is a “Finish Festival” that pumps out a vivid color explosion. In 2013, over 1 million participants at 100 sites are expected to experience the rainbow of color via the Color Run. This is a great relaxed race for a husband and wife team.

Dirty Girl- Don’t worry everyone here runs like a girl, the name describes it all. No one leaves this un-timed adventure race clean. You will run some, and go through obstacles with names like PMS (Pretty Muddy Stuff), Dirty Dancing, and H2OMG! If you think an obstacle is too tough don’t worry you can skip it. This unique ladies only 5k will leave you a dirty hot mess, but you will have so much fun doing it! Dirty Girl events encourage the participants to be proactive about their breast and ovarian health. Cancer survivors can register FREE!

Run For Your Lives- This 5K was definitely the most unique one that I’ve heard of. If you are like me, and loved the movie World War Z, you’ll LOVE this race! We’re talking ZOMBIES! This race is called Run For Your Lives because that’s just what you’ll be doing. As if running from zombies wasn’t enough, this race features a ‘blood pit’, smokehouse, and a maze where zombies may be waiting for you around any corner. As you run the zombies try to take away your 3 flags that are around your waist. The event ends with an Apocalypse party. If your hubby is into scary movies this would rock his world! A date to die for….pun intended.

Shape Diva Dash- If costumes, tutus and boas sound more appealing than mud pits, and barbed wire, the Diva Dash is for you. This is an all women’s obstacle adventure with different degrees of difficulty. For you ladies who like to win, there is a competitive wave, and the top three finishers in each age category from 12-60+ get a prize. If you just want to have fun and finish, that’s ok too. You don’t have to be timed. In fact some obstacles give different degrees of difficulty so you can go as hard or as easy as you like. If you like to shop, there are plenty of venders offering free swag and samples for you to try.

Foam Fest- This 5k has a little bit for everyone. If you like to be dirty, there’s mud for you. If you like foam and water, well they have that there too. Obstacles, yep plenty of those. You’ll feel like a kid again in the bouncy ball pit, or in the water running over huge floating aqua ‘lily pads’. The Stumpy Jumper pit combines foam and hop scotch. Imagine jumping on inflated stumps (and maybe some balls) hopping on them in a slippery foam-filled jumper. Sound fun? My favorite is the 50-foot Slip-In–Slide! This is another one that you and your hubby can have a blast doing together.

Who says running and working out has to be boring? With fun adventure 5K’s like these you will not only get more physically fit, but you will have loads of fun! These aren’t the only fun 5K’s around, just search the web, new ones are starting every year. Try one out with your husband!

Remember the couple that’s active together…stays together.

Question: Which one of these 5K’s would YOU like to try?

image source: thecolorrun.com

Quick and Healthy Back to School Breakfast Ideas

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Not only am I a happy wife, but I am a happy homeschooling mom of 2. I can’t believe that school is starting! No more lazy mornings. One thing we never miss at my home is breakfast and neither should you. These healthy breakfast ideas are not only great for moms, they are perfect for anyone with a busy schedule!

We’ve all heard that breakfast is the most important meal of the day. It gets us off to a great start. I know I’m not as crabby when I eat breakfast. People who eat breakfast tend to have a healthier body weight. Children and adults perform better mentally after having breakfast, which translates to better grades and doing a better job at work.

Here are some quick and healthy back to school breakfasts that your family will love!

Yummy Muffin Breakfast Frittata- I make these in big batches and freeze them. Or make them the night before you have a busy day, and just warm in the microwave! You can add tons of veggies, a little cheese and they are wonderful! Sometimes I make them in various shaped muffin tins (my little princess loves hearts).

PBBB- This is a super fast and healthy meal. Take half of a whole wheat bagel and spread your favorite peanut butter on top. My kids like to make their own peanut butter. Top with a layer of bananas and you are good to go.

Delish Breakfast Sandwich- Think “McBreakfast” sandwich but healthier. Top a whole wheat English muffin with eggs, cheese and Canadian bacon. You can make tons of these ahead of time, individually wrap in plastic wrap, place into a freezer bag, and freeze. Pop in microwave to warm or in oven. Yummy!

Shrek or Hulk Smoothies- Another popular quick and healthy back to school breakfast option are you guessed it green smoothies. It literally takes about 3 minutes to make! Just add 2 cups baby spinach, 1 frozen banana, 1 cup peaches (fresh or frozen), 1 cup pineapple, 1 teaspoon spirulina powder, 1 tablespoon chia seeds, and enough water to mix in your blender. Blend until it’s perfect for you.

If your hubby or kids can’t get past the green color use ½ cup of spinach and 1 cup of berries to make it purple or red.

For 6 more quick and healthy back to school breakfast ideas head on over to FitMomsFitKidsClub.com for some of my family favorites!

What’s YOUR favorite fast and healthy back to school breakfast?

Want a Simple Secret to Good Health? Skinny Dip!

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Summer is almost over so I think it’s about time I told you one of my secrets. I love a good skinny dip. No, not swimming in the nude silly. I love dips that are yummy and healthy treats! My husband loves dips, and knowing that I’m feeding him something that’s good for his body makes us both feel great.

Annett’s Top 3 Skinny Dips!

Hummus- One of my favorite “skinny dips” is a simple smooth hummus. It’s a traditional Middle Eastern dip that takes the edge off, especially on a hot day. Coupled with a plate full of veggies, hummus just cannot be beat.

This dip is made from garbanzo beans, also known as chickpeas, which are legumes full of protein. It also includes olive oil, which can help regulate cholesterol and protect the heart. Garlic is another amazing ingredient in hummus that is currently being used to help combat cancer and helps reduce the risk of heart disease. This skinny dip contains several vitamins and minerals such as vitamin B6, magnesium, calcium and more.

Guacamole- My husband always says he thinks we have some Latin blood in us because we LOVE all types of Latin food. One of my favorite dips is guacamole! A few years ago on an excursion in Mexico I learned to make authentic guacamole in a cooking class.

Avocado is the main ingredient in guacamole. It is an amazing healthy fat. Guacamole is a good source of vitamins as well, with vitamin C, B6 and K. This skinny dip’s nutrients can help with things like having healthy bones, production of red blood cells, and helping to decrease the risk for cardiovascular disease.

Southwestern Layered Dip- There are many versions of this dip. Some have 5 layers, 6 or 7, but they all have a few things in common- beans, cheese, and veggies. The recipe that I like includes salsa, no sodium refried beans, lettuce, tomatoes, and avocado on top.

This low calorie, low fat, low sodium, low cholesterol, gluten free, high fiber treat is packed full of flavor. Make sure you put the correct portion on your plate, because you are going to want more. By modifying the ingredients swapping out things like Greek yogurt for the sour cream, and nonfat beans for the full fat salty ones, and making your own guacamole, you save your body from a lot of excess junk. It’s so easy to make, you can even make your own homemade corn chips to go with it! Check out this great recipe for the dip and chips here.

I hope you will start to skinny dip as well. These are great fast healthy treats that you can have any day. No need to wait for a special occasion. I have hummus a few days a week at my house. You can rest easy knowing that you are doing your body good.

What’s your favorite “skinny dip”?

10-Minute Express Workout

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Time and money are the two most common excuses given when someone is asked why they don’t workout. Last week I shared tips on how to get fit without a gym membership. This week I’m getting rid of your second excuse, not having enough time.

When I tell people that they can complete a good effective workout in just 10 minutes they look at me like I’m crazy. The truth is, you can! There is no need to spend an hour walking on a treadmill daily. Small bursts of exercise can help increase your metabolism and your heart health.

Don’t let the lack of time stop you from exercising. My husband Byron always says, “Do what you can, with what you have, right where you are.” If you only have 10 minutes and nothing except your body, you can still workout.

In this workout plan I have included all of your major muscle groups. A little cardio and strength training make this express workout complete so you can feel great on your busy day. This workout is not designed for you to do on a daily basis. It is for those special days when you don’t have time to do anything else.

As with any new exercise routine always check with your physician to get their approval before beginning. If you feel pain or extremely uncomfortable at any time please stop immediately.

Annett’s 10-Minute Express Workout

1 minute Jumping jacks

15 seconds rest

1 minute Mountain Climbers

15 seconds rest

1 minute Wall Sit

15 seconds rest

1 minute Burpees

30 seconds rest

(Smile you are half way through!)

1 minute Walking Lunges

15 seconds rest

1 minute Push-Ups

15 seconds rest

1 minute Burpees

15 seconds rest

1 minute Plank

For demonstrations of these exercises you can look for examples at my favorite place for learning things quickly Youtube.com. If you have any specific questions please message me via Facebook or ask below.

Do you have a favorite quick workout routine?

Have a fit day,

Annett

Get Fit Without A Gym Membership

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In my job as a body transformation coach it’s only natural that I ask my clients about their workout routines. I don’t know why I am still surprised that many of my clients don’t have one.

The top two reasons I hear are that they don’t have money for a gym membership, or they don’t have time to exercise. Today I’m going to tackle the first issue, and next time I write I will give you a 10-minute workout that will help you lose that excuse too.

Let’s go outside of the box as we explore several ways for you to get fit without the dreaded gym membership. To be honest with you, I rarely workout in the gym. In fact, this year alone, this pro athlete and Olympian has only stepped into a gym 3 times! The only reason I did that was to help a friend.

What’s a girl to do?

Get Out More: The great outdoors is a terrific place to start your fitness journey. Go hiking with your husband, or just walking through the neighborhood together. Take a dip at your local community pool. Head to the nearest park and make up a fun obstacle course adding in push-ups, sit-ups, and pull-ups using the playground equipment.

Play More: My husband and I took ballroom dance classes for 8 weeks one year. Did you know you can burn 175-500 calories per hour dancing? It was the most memorable time of our lives, and we were getting fit at the same time!

Sports like volleyball, golf, and tennis are fun and help you burn tons of calories without you knowing it. Other activities like roller skating and jump roping can help you get fit really quick. Check out your city calendar for local leagues and teams. Nostalgic games like dodge ball and kick ball leagues are popping up everywhere. What’s more fun than that?

Home Work: The way I’ve gotten in shape for the last 7 years has been mostly by doing DVD programs. I LOVE them! It’s like having my own personal trainer at home. I don’t have to worry about costly gym memberships, or babysitters, and I can press play whenever I want.

If you like to ride a stationary bike, stair climber, or run on a treadmill you can often find them cheap at garage sales. Personally, I like to follow a plan. You can find free workout plans online, via phone apps, or by asking me, that can help you get in shape from the comfort of your home.

How do you get fit without a gym membership? I’d love to know below.

Have a healthy day,

Annett

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