Anyone stuck in a rut with workouts?
Here are some exercise ideas to incorporate into your workouts—whether they be at home, at the gym, or at a park!
Now that spring is here and the weather is nice, I love to go running but want to get a total body workout in as well…here are a few ideas to get a great total body workout in at your local park or greenway: ***i show modifications to most exercises in video so the workout is friendly for all fitness levels 😊
Interval Running/Jogging + Exercises:
•go to your local green-way/park and run/jog/walk (whatever your fitness level may be). Every time you pass a bench, stop and complete one round of 30 seconds work: 10 seconds rest of the exercises shown above. Complete as many rounds as desired, aim between 3-5 rounds. ***modify as needed!
•instead of doing exercises for 30 seconds work:10 second rest, you could choose repetitions instead. For example, when you come to a bench, do 12-15 reps of each exercise, 3-5 rounds.
These are just a couple of examples and the options are endless! The most important thing is that you MOVE your body and do something you love. Get out, enjoy the sunshine and build those vitamin D stores ☀️
“It’s called the South Beach Fat Flush, and all you drink is cranberry juice for 72 hours.” – Regina George from Mean Girls
This is the world we live in. People going on fad diets, cleanses, detoxes, and fasts to look a certain way. This is what people think it means to be healthy.
As I have mentioned before, being healthy is not a one-size-fits-all approach. What I do on a daily basis may not work for you, and vice versa. However, there are healthy living practices that we can use as a guide to help inspire us to live a better life.
Be active most days of the week
This is kind of vague, but it goes back to my point of every body being different, and we all have different goals. A person beginning their fitness journey may not run as far as the person training for their first half marathon. The body builder working toward a competition likely works out hours a day while the person wanting to tone works out for an hour…all of that is irrelevant. Do what works for you and your goals. The most important thing is that you are active.
Eat your veggies
…or all plants for that matter. Plants are high in fiber, vitamins, minerals, and water, making them BEST for your body. Strive to get the majority of your diet from plants, making half of your plate non-starchy veggies at meals. Not only will it be kind to your waistline, but the fiber will help you feel full for longer periods of time AND will help keep your digestion regular.
This is so vital. Our bodies are 55-60% water, so it is important that we replace what is lost. Water can be lost in the obvious ways–urine, sweat, and bowel movements…but we also lose water when we breathe and stress! When we are dehydrated, our body’s cortisol (the stress hormone) levels increase–making it another good idea to drink water consistently throughout the day to decrease stress levels.
Limit added sugars
Women should truly be consuming 25 grams or less of added sugars daily, while the recommendation for men is 36 grams per day. On average, one 12 ounce can of soda contains 39 grams of added sugar–that is over a days worth! Added sugar can also wreck your immune system, making it easier for you to get sick. While I am not saying you can never splurge and have sugar, be mindful of where your added sugars are coming from and limit them most of the time.
Engage in healthy relationships
We were made to communicate with each other–as much of an introvert I am…I realize how important it is to be part of a community. Spend time with your family and friends–go out of your way to be kind to others. Socialize with people you’ve just met. Get to know someone new. You will be more fulfilled, create new relationships, and grow as a person.
Regardless of your religious preferences, take time for your spiritual life daily. It can be so easy getting caught up in the chaos of every day, but make time for your devotions. As a Christian, I talk to God throughout the day, multiple times a day. Writing in my prayer journal is another way I feel connected with Him, and it is neat to look back on past entries to see what He has done to help me overcome past issues.
What other guides do you use to stay healthy? Remember, healthy living is individualized to your own personal needs. If you’d like help meeting those needs and want to jump on the healthy lifestyle bandwagon, send me a message!
Until Next Time,
Katrina Detter, RD, LDN
Registered Dietitian Nutritionist
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Facebook, Pinterest, YouTube: Live Better with Kat Detter
By this point, many of you are hopefully enjoying the fall air and colorful leaves…but fall is a GREAT season to set some family traditions.
After all, strong relationships are a vital part in well-rounded wellness, so get your family involved in some fall festivities!
1. Take a Hike
Regardless of what area you live in the US, fall generally means cooler temps…I am just lucky enough to live in an area that experiences BEAUTIFUL leaf color changes. Being about an hour from the Blue Ridge Parkway in the mountains of NC, I make frequent visits to Boone, NC during the fall months.
While I hike, I get to enjoy the seasonal changes as well as get some nice, relaxing exercise in with my loved ones. Last year, my friends made a trip to NC for my wedding, so I took them to Rough Ridge on the Parkway to experience the beauty of changing leaves…they had never seen anything like it! During this time, we were able to spend quality time together and soak up nature’s beauty.
Not up for a drive to the mountains? Visit your local park or go for a neighborhood walk for a nice after-dinner activity. Enjoy the cool weather while it lasts!
2. Take a Bike Ride
Yes, you can bike all year round…but I had something specific in mind…
The Virginia Creeper Trail! If you aren’t on the East Coast, you’ve probably never heard of it, but it is a 35-mile multi-purpose rail trail that stretches from Abingdon, VA all the way to Mount Rogers National Recreation Area in the Southwestern part of Virginia.
I have been here several times, all in the fall…while it would be pretty any time of the year, in the fall you can enjoy the pretty colors and cool air.
Not near the Creeper Trail? No worries! Hit up your local green-way and enjoy a nice stroll outdoors.
3. Visit a Corn Maze
What fun would this be! To be honest, I have never done this but always wanted to! A corn maze seems like a fun way to get your family outdoors and enjoy the season.
Not only would it be enjoyable for the group, but it would also be a great team building experience. In order to make it through the maze, you would need strong communication skills with each other.
4. Build a Bonfire
Ah, the smell of the great outdoors and feeling the warmth of a nice bonfire…that is the definition of fall! The temperatures are cooler, nights are clearer, and far less humid (in the South).
It is also super fun to cook over the fire…you could do the standard hot dogs-s’mores feast (which I am totally pro…in fact we are doing that this weekend!), or you could get a little creative! I have wrapped washed, sweet potatoes in aluminum foil and let sit in the coals for an hour or so, allow to cool, and enjoy! There is something about food being cooked in the coals of a bonfire that makes it taste so good! You could do the same method for apples, white potatoes, or any other root vegetable.
5. Carve Pumpkins
This is something I look forward to every year! If you are feeling even more adventurous, take your family to a local pumpkin patch. A few years ago, my friends in California and I went to a pumpkin patch in Oak Glen–a gorgeous mountainous land that made me feel like I was at home only I was still in SoCal.
Luckily, nowadays there are carving stencil kits available so your pumpkin comes out looking flawless. Though we do not have kids, my husband and I still enjoy carving pumpkins together as adults…quality time!
Don’t know what to do with the pumpkin seeds? Rinse them off to get all of the pumpkin pulp off and sprinkle with your favorite seasonings and bake at 300 degrees for 45 minutes or until golden.
6. Visit a Local Apple Orchard
Nothing screams fall like an apple orchard! It’s even better when it’s a “pick-your-own” apple orchard. It is a fun way to get your family active and set good examples of eating fresh, whole foods. There are several pick-your-own orchards in the North Carolina mountains that have a lot of kid-friendly activities, as well.
When I was a little girl, we lived across from an Apple Orchard–and we still do…it’s just a wedding venue now instead of a pick your own apple orchard…(click here to read about “Memories at Hill Top Orchard Venue”…)
Anyway, I can remember my dad taking us up to the orchard in his tractor to pick apples. There is something about picking an apple straight off the tree, wiping it off on your shirt, and taking a bite…that is the BEST way to eat a raw apple in my opinion.
Of course you can enjoy your apples raw, but fall is also a great time to make homemade applesauce while apples are in season. Cook the apples with cinnamon and honey, and if you’re feeling spunky, can some for the upcoming year.
There are tons of things you can enjoy in the fall, but these are some great ideas to get outdoors and enjoy the season with your family. My challenge for you: Pick at least one of these six ideas to spend time with your family…I promise you will make unforgettable memories! As always, fall is a time for being thankful for what you have. While we should always be grateful, spend a little extra time over the next few months to count your blessings.
Happy fall, y’all! Bring on those cooler temperatures, crunchy leaves, and fall fashion! Autumn is my favorite season for many reasons, but more so now because it is the season that I married the love of my life. If you have been following me for a while, you know that my family just opened a wedding venue in a little town in the foothills of North Carolina. It was at this venue that I married my dream man!
Located in western Alexander County, NC, Hill Top Orchard Venue is an apple orchard turned into event venue complete with a beautiful mountain-top view perfect for an outdoor ceremony, a covered pavilion with outlets and protective rain walls just in case a storm passes by, and a refurbished apple house with a 2 dressing room suites, kitchenette, and restrooms. What more could you need for your perfect, outdoor wedding?
Flashback 2 years ago on a warm, August day, when a dashing man proposed to his loving girlfriend. After saying yes, it was soon after that operation wedding mode commenced.
Ever since I was 10 years old, my dream was to get married in a grassy pasture in my parent’s backyard. A wedding at home, how quaint!
Imagine having your house re-painted so it can be presentable and moving all the things you considered saving for “hard times” around the old, rusty barn just so your daughter can have her dream wedding…it even looked like fall had exploded in my old bedroom because we were doing a lot of “diy” decorations for my special day…
I spent 9 months planning a wedding to get married on my perfect sledding hill location with a backup plan at a local church, but I just knew the weather would be perfect so I could have the outdoor wedding I always wanted—it never rains in October!
During this time, my parents purchased an apple orchard just across from my wedding pasture with the intentions of making it into an event venue. It is such a beautiful location. With countless weekends of picking up rocks, digging holes, sowing seed, building buildings, trimming trees, and picking up branches Hill Top Orchard Venue was ready just in time for my brother’s wedding in September 2017—yes…we got married 3 weeks apart. Why wait, right?
My brother’s wedding was perfect on the mountain, beautiful weather, amazing views, fun reception…now it was time to focus on my wedding.
Exactly a week before my wedding, the extended forecast was showing rain all week leading up to my big day. I was not too worried at this point because weather constantly changes…and like I said before…rain in October is just not a typical thing…
I really wanted an outdoor wedding…I love nature, autumn’s breeze, clouds…but the Friday before my wedding, I had to make a decision: Rainy wedding or Church wedding? Then I began thinking, hey…we conveniently have a covered pavilion across the way—let’s just call everyone and tell them the wedding was moved! So that is what we did!
It sprinkled all morning and had a high percentage of downpours at 2:00pm (when my ceremony was), however, through the power of prayer, the rain held off until 6:00pm that evening–long after Bobby and I left for our honeymoon. Though the weather was not what we had planned on, my day could not have been any better! And thank goodness for Hill Top Orchard Venue having a backup plan for rainy weather!
Better yet, Hill Top Orchard Venue now has clear rain walls that can be set up for rainy weather making it a perfect place to get married rain or shine!
Though it was not my plan to get married under a pavilion, it was so magical I could hardly believe it! I cannot imagine my wedding in any other way.
Looking back a year later at the whole process, it is neat to know how involved my husband and I were in establishing Hill Top Orchard Venue. While the venue was still in the construction stages, I was upset that it took up so much of our time…picking up rocks and branches, mowing grass…my now-husband spent all his free time helping my dad building the pavilion instead of spending time with me–seems petty, I know…but girl gotta see her man!
Seeing the venue complete and open for business is a great accomplishment…we have happy memories at Hill Top Orchard Venue from the beginning stages, to our wedding, and now–seeing couples devote their love and become one. We have had a total of 5 weddings at Hill Top Orchard Venue this far and look forward to the weddings to come.
Know anyone engaged, getting married soon, or just want a venue for an event? Contact Hill Top Orchard Venue on Facebook or visit their website at https://www.hilltoporchardvenue.com/ . Follow them on Instagram @hilltoporchardvenue.
What memories do you have from your wedding day? I’d love to hear them!
One important part of well-rounded wellness is the sense of adventure. Many people have different ideas of adventure…for example…
My husband’s idea of adventure is going to Carolina Adventure World for a weekend with his buddies to ride dirt bikes 24/7 for 2 days straight. He gets the thrill of excitement and it makes him happy.
For me, my idea of adventure is being out in the wilderness surrounded by trees, pine cones, and a nice breeze. I spent a lot of summers going on outdoor excursions as a child, and I still enjoy them to this day.
Glacier NP 2012
Glacier NP 2012
Yellowstone NP 2012
Yosemite NP 2015
Glacier NP 2015
Zion NP 2017
I want you to think about your favorite adventure spot…imagine what you would be doing there right now…
And I will tell you mine…
When I think of adventure and true bliss, I think of the time my parents and I visited Mount Rainier in Washington state in September 2015. The first day we arrived, I was not too impressed…it was rainy and gloomy, we had no cell reception, and I missed my boyfriend…
The next day, I woke up to a cold breeze and ready to see what this place was all about.
As I hiked up the mountain, I was surrounded by a mystical land that looked like it came straight out of a fairy tale book. To make the experience even more magical, it began snowing…it felt like Christmas in September! Soon, the enchanted forest became covered in the fluffy snow making our hike unbelievably beautiful.
Though on our hike we did not get to see the panoramic views due to the clouds, snow, and wind, we still had an amazing adventure–and one that I consider my favorite.
Do you ever find yourself overwhelmed with stress? As humans, we tend to stress about all sorts of things–relationships, school, work, health…but stress can shed years off your life. My mom used to tell me to “go to my happy place” when I am feeling down or overwhelmed…it is a tactic I have implemented in my life that I truly believe improves my well-being.
Mount Rainier is an adventure that I experienced and is now my “happy place” that I visit often. I encourage you to think of your happy place and visit it when it seems like things just aren’t going your way…it happens. We can stay organized and make plans for things, but sometimes things just don’t pan out the way you want them to. When this happens, go to your happy place. Counting your blessings can help with stress and depression too.
Seek adventure in your life so you can re-visit them when times get tough.