Friday, October 13, 2017

Fit Friday - Healthy Poppyseed Chicken and 30 Days of Core

Happy Fit Friday everyone! Our favorite Ruthie is here with a healthy spin on one of my favorite childhood dinners. Check it out along with our 30 days of core.

Poppyseed Chicken with Rice is a family favorite made healthier with some of our favorite "healthy tricks"!  Poppyseed Chicken with Rice is a family favorite made healthier! www.cookingwithruthie.com
 Poppyseed Chicken with Rice is one of our most used recipes in our family recipe box! Even my son, who has always been my pickiest eater, loves it. This is actually his favorite meal and we often make it for his birthday!  Poppyseed Chicken with Rice is a family favorite made healthier! www.cookingwithruthie.com
Here's how I reduced fat and calories from the original recipe of Poppyseed Chicken with Rice and "skinnied" it down to make it healthier! Let's get to it. . . I used light sour cream instead of regular sour cream, whole wheat ritz crackers instead of the normal ritz crackers, and fat free cream of chicken soup instead of the full-fat cream of chicken soup. The original recipe also called for 1 cup of butter in the sour cream cream of chicken mixture but I took that out completely. In the ritz cracker mixture, it called for another 1/2 cup butter which I reduced to 1/4 cup. I love our "skinnied" version of Poppyseed Chicken with Rice tastes amazing and you can't even tell that any changes have been made!! Poppyseed Chicken with Rice is a family favorite made healthier! www.cookingwithruthie.com



Poppyseed Chicken with Rice
Author: Ruthie A Knudsen
Prep time:
Cook time:
Total time:
Serves: 6
Ingredients
  • 4-5 chicken breasts, boneless/skinless
  • 1 (16ounce) container of light sour cream
  • 1 (22.6 ounce) can of fat free cream of chicken soup
  • 2 sleeves of whole wheat Ritz crackers
  • 1/4 cup butter, melted
  • 1 tablespoon poppy-seeds
  • 6 servings brown rice, prepared according to directions
Instructions
  1. Preheat oven to 350 degrees F.
  2. Brown and cook chicken in a frying pan.
  3. Once chicken is cooked all the way through, cut into small cubes or shred.
  4. Meanwhile combine sour cream and cream of chicken soup in a mixing bowl; mix to combine.
  5. Put the 2 sleeves of Ritz crackers, butter, and poppy-seeds into a gallon zip top plastic bag.
  6. Seal the bag and crush the Ritz crackers.
  7. Place chicken in the bottom of 9x13 baking pan.
  8. Add the sour cream and cream of chicken mixture.
  9. Top with the Ritz cracker mixture.
  10. Do not cover and bake for 35-40 minutes or until the edges are bubbly and the top is golden brown.
  11. Serve over brown rice.
  12. Enjoy!

Poppyseed Chicken with Rice is healthy, quick and easy meal with only 6 simple ingredients!

  I teach an awesome boot camp class twice a week. One of the reasons I love this class is because the people that come are dedicated and always up for a challenge. So that is what we do, we take on new challenges every 30 days, a fitness and a nutrition challenge.  We talk about ideas and get a feel for what people are needing, especially for the nutrition challenge.

One of my favorite ways to take on the fitness challenge is 30 days of different exercises. These aren't overly challenging moves, but they force everyone to think about moving everyday. Getting in exercise doesn't need to be overly challenging and complicated, but it does need to be consistent and often (more days than not).

Here is one of my favorite challenges so far. Thirty days of core.


30 situps
3x30 sec. planks
30 bicycles (each leg)
30 leg drops
30 v-ups
30 russian twists
15 situps
15 pushups
30 sec side planks each side
30 weighted situps
30 single leg drops
15 v-ups
15 bicycles each leg
30 plank with jacks
30 straight leg situps
30 windmill situps
30 russian twists
3x30 sec planks
30 situps
15 v-ups
15 plank jacks
30 single leg drops
30 weighted situps
30 v-ups
30 pushups
30 russian twists
30 straightleg situps
30 windmill situps
30 leg drops
30 v-ups
30 bicycles each leg
30 plank with jacks
10 v-ups
10 pushups
10 v-ups
Thirty days of consistently doing something for your core. Not just for that awesome flat-toned belly but in order to make sure your power house is ready for any future challenge you want to take on.

Much Love and Peace~
 Nichole and Ruthie

Sunday, October 8, 2017

A World of Hope Among the Hopeless

It has been along time since I have posted much besides Workout Wednesdays and Fit Fridays but today I decided it was time.

Last night my husband got home from work and I told him I needed a long run. I needed a therapy run. A run for my soul. A run for my mind.

This morning I headed out the door. Instead of turning on my book and getting lost in someone else's world I put on some chill background music and got lost in my own world. I let my thoughts go where ever they needed with a slight hope that by the time I got back to my door I would have all the answers I needed, it didn't happen that way but I did have some thoughts that were strong and made me grateful for who I am now.

In today's world hopelessness is in abundance, we see it every where around us, we see it every time we turn on the news. I have shed many tears in the last couple of weeks for those that have succumbed to that hopelessness. Those souls that were in so much pain and so lost in the dark that they couldn't find their way out.

But we also live in a world where there is hope and love. A world where one will risk it all in order to save another. I have been heart broken that not everyone can live in this world of love and hope that I strive to raise my children in. A world I wish I would have grown in.

As I ran today I only stopped once, the tears slowing my pace as I realized what an amazing man I married. A man that I know can not only help raise my children in a world of love and hope, but he can also teach my children how to spread that hope.

The question I came home with, the one I ask all of you....how can I spread hope?

Friday, October 6, 2017

Fit Friday - Heirloom, Tomato, Steak and Blue Cheese Salad and Basic Nutrition Tips

Fit Friday is bringing a yummy salad to the table and some basic nutrition tips. Enjoy!

Heirloom Tomato, Steak, Blue Cheese Salad is a hearty salad that'll keep you full and happy for hours!  Heirloom Tomato, Steak, Blue Cheese Salad is a hearty salad that'll keep you full and happy for hours! www.cookingwithruthie.com Heirloom Tomato, Steak, Blue Cheese Salad goes beautifully with our Red Wine Dijon Vinaigrette from Wednesday!  We love this Herbed Flank Steak recipe so we got two meals out of it. . .  dinner one evening and then lunch the next day on this Heirloom Tomato, Steak, Blue Cheese Salad is the perfect way to use up those steak leftovers and have a nice lunch too! Or grill some steak just for this salad and enjoy an amazing dinner that will fill you up!  Heirloom Tomato, Steak, Blue Cheese Salad is a hearty salad that'll keep you full and happy for hours! www.cookingwithruthie.com
 Heirloom Tomato, Steak, Blue Cheese Salad is the perfect salad to make with steak leftovers! My family could not get over how yummy the tomatoes were! They really are as good as they look!! They added so much flavor and went along great with all of the other ingredients!  Heirloom Tomato, Steak, Blue Cheese Salad is a hearty salad that'll keep you full and happy for hours! www.cookingwithruthie.com



Heirloom Tomato, Steak, Blue Cheese Salad
Recipe Type: Salad
Author: Ruthie A Knudsen
Prep time:
Total time:
Serves: 2
Ingredients
  • 3 cup mixed salad greens
  • 3 heirloom tomatoes, thick sliced
  • 1/2 cup blue cheese crumbles
  • 1/3 cup pinenuts
  • 1/2 cup [url href="https://cookingwithruthie.com/2017/10/02/red-wine-dijon-vinaigrette/" target="_blank"]red wine dijon vinaigrette[/url]
  • 2 tablespoon fresh thyme to garnish
  • 8 slices herbed flank steak
  • [url href="https://cookingwithruthie.com/2017/07/19/herbed-flank-steak/" target="_blank"]Herbed Flank Steak:[/url]
  • ½ bunch parsley
  • ½ bunch cilantro
  • 3 green onions
  • 1 clove Garlic
  • ¼ shallot (1/8 cup)
  • 10 thyme sprigs, stems removed
  • 10 oregano sprigs, stems removed
  • 10 basil leaves
  • ½ cup olive oil
  • 1- 2 pound flank steak
Instructions
  1. Divide greens between two serving plates.
  2. Divide remaining ingredients onto each salad.
  3. Serve with Red Wine Dijon Vinaigrette.
  4. Herbed Flank Steak:
  5. Combine all ingredients in blender- excluding steak.
  6. Pulse until herbs are minced.
  7. Place flank steak in ziptop plastic baggie or container with a lid.
  8. Add herb marinade, coat meat, place in fridge for 3-6 hours.
  9. Heat on grill to medium high, cook 5-7 minutes per side or until desired doneness is achieved.
  10. Allow to rest for 5 minutes, slice and serve!
  11. Enjoy!

Heirloom Tomato, Steak, Blue Cheese Salad is a flavorful way to enjoy a healthy lunch or dinner that tastes amazing! 

  Last week we talked about some of my favorite general fit tips, as promised, this week is some awesome nutrition tips. We are sticking with the basics for these tips, far too often the basics get lost as we try to over complicate in hopes of finding some secret answer.

Nutrition Tips

1- Drink your water! We all know this one and yet it seems to be forgotten or pushed to the side a lot. This doesn't mean that you need to walk around with a gallon jug all day. But do be aware and strive to get a minimum of 64 oz/day. That is a minimum folks.

2- Learn to read labels. You need to be aware of what you are eating. My clients are often surprised when they read the labels to their favorite foods.

3- Avoid eating out too often. This is a big one for a lot of my clients. Lunch is often grabbed at the closest place to work and dinner picked up on the way home. These days that doesn't mean a bunch of fast food, that is how many of my clients justify eating out 5+ times a week. You still don't know what exactly is in your food.

4- Produce is a must! I don't care if you love your veggies or fruit, learn to love them and eat them.

5- Avoid the box as much as possible. I realize that it isn't always possible. I am a mom of four kids. Kids with picky eating habits and busy schedules, sometimes the box and the microwave are a life saver. But limit it.

6- Plan and prep! This is important for every single one of you. Plan out menus so that you aren't left wondering what to eat when you are starving and your stomach is talking louder than your head. Keeps snacks handy. And if you are a Sunday prep fiend, stick with it and get it done. If you are struggling with the day to day you need to learn to become the Sunday prep fiend. It can save you!

We can't all be pros in the kitchen like our own miss Ruthie, but that shouldn't stop you from becoming a nutrition pro.

We can't all be amazing in the kitchen like miss Ruthie.

Have a great weekend!
 Much Peace and Love ~Nichole & Ruthie

Friday, September 29, 2017

Fit Friday - Egg White Cabbage Bowl and Some Basics to Remember

Hello Fit Friday! Ruthie has come to play with a power recipe today. And I am reminding everyone of some of those all important basics when it comes to fitness.

 Egg White Cabbage Bowl is a power breakfast or lunch!  Egg White Cabbage Bowl is a power breakfast or lunch! www.cookingwithruthie.com
 Egg White Cabbage Bowl will start your day off right! I love how quick and easy this is to make! I personally just love to eat this before I go to the gym. I find that it sustains me through my amazing work out that Nicole has planned for me! She always reminds me that protein is one of the best things that I can give to my body! Egg White Cabbage Bowl is a power breakfast or lunch! www.cookingwithruthie.com
 The Egg White Cabbage Bowl gives you the protein you need to fuel your body and will leave you feeling perfectly energized! This healthy meal will keep you going through out the day and feeling great!
 Egg White Cabbage Bowl is a power breakfast or lunch! www.cookingwithruthie.com   Egg White Cabbage Bowl is a power breakfast or lunch! www.cookingwithruthie.com

Egg White Cabbage Bowl

Recipe Type: Breakfast
Author: Ruthie A Knudsen
Prep time:
Cook time:
Total time:
Serves: 2
Ingredients
  • 4 leaves of green cabbage
  • 1/3 cup cilantro, rough chopped
  • 1/4 cup white onion, minced
  • 2 tablespoons red pepper sauce
  • 1 cup egg whites or egg replacer
  • sea salt and pepper to taste
Instructions
  1. Place 2 cabbage leaves on each serving plate.
  2. In a small saute pan scramble egg whites, salt and pepper to desired doneness.
  3. In a small bowl combine cilantro and onion; mix.
  4. Divide egg whites between cabbage bowls, top with red pepper sauce and cilantro/onion mixture.
  5. Serve and Enjoy!

Egg White Cabbage Bowl will sustain you through anything! Eat it before a work out or a big day to keep you going and feeling healthy!

  I am starting a new session of boot camp and I have had a few new clients with the start of the new school year, the school year is a slightly smaller version of New Years. With new clients, new groups, new fun I have also taken a step back into some of the basics. Today I am going to share 5 of my favorite general fitness tips. These are going to be exercise geared tips, next week I will talk some general dietary tips.
1. Move your body every days of the week. Notice I didn't say exercise every day of the week. We should exercise more days than not, but that doesn't mean on the "off" days that we sit in front of the t.v. all day. Instead you should still stretch, walk, play with your kids, etc.

2. Schedule exercise like an appointment.  Along that same note, get it done in the morning. It will be easier to keep that "appointment" if there isn't a bunch of other stuff to get in the way of it. It is also a fantastic way to start the day!

3. Don't skip out on the muscle building activities. I like to run, and if I have to pick something when time is limited I generally lean towards running. But I know my body looks, feels, and functions better when I am also getting the resistance work in.

4. Ramp it up slowly. Just because you ran marathons pre-kids doesn't mean you should head out on a 10 mile run today. And just because you used to squat a house doesn't mean you should try that today. Instead run a mile or two and slowly add a bit each week. And maybe just start with squating a tent.

5. Circuit train. Circuit training mixes in weights and cardio. It is a great way to get a lot done with limited time. You have to keep moving and keep your heart rate revved. It is also a great way to throw in cross training. If you tend to stick to the bike, running, or other grab some weights and some new movements.

Remember, these are just general tips but they are important whether you are a beginner or an expert you need to be smart.

Happy Fit Friday!! See you next week. :) 
Much Love and Peace~ Nichole and Ruthie

Friday, September 22, 2017

Fit Friday - Apple, Roaster Butternut Squash, Pepitas Salad and Fall Fit Tips

Today Fit Friday is all about Fall....Fall Fit Friday! Ruthie is here with a fantastic salad to try out during this beautiful autumn season. Can't wait! Then check out the fall fit tips from yours truly!

Apple, Roasted Butternut Squash, Pepitas Salad is fabulous for all your autumn gatherings. . . anything from football games to thanksgiving dinner!  Apple, Roasted Butternut Squash, Pepitas Salad is fabulous for all your fall gatherings! www.cookingwithruthie.com
 Apple, Roasted Butternut Squash, Pepitas Salad is heavenly with our Apple Cinnamon Vinaigrette from last week!  Ohhhhh my.  You're taste buds won't even be able to handle it!  Then, we're tossing on some of our Honey Cinnamon Roasted Butternut Squash from Wednesday and every guest at your table will be so impressed!   Apple, Roasted Butternut Squash, Pepitas Salad is fabulous for all your fall gatherings! www.cookingwithruthie.com
 Apple, Roasted Butternut Squash, Pepitas Salad. . . are you familiar with Pepitas?  The name pepita comes from the Mexican Spanish phrase, pepita de calabaza, which translates to “little seed of squash.” Pepitas often refer to the seeds of pumpkins, although they can also come from other varieties of squash.  Raw pepitas are flat, oval-shaped green seeds that are removed from pumpkins and then dried for eating.  These pumpkin seeds may be little, but they sure pack a lot of nutrition, including: 1) Protein: Each one-ounce serving of pepitas provides a whopping ten grams of protein. Talk about an ideal post-workout snack! 2) Dietary Fiber: Pepitas also provide three grams of dietary fiber to support a healthy digestive system. Foods rich in fiber can help lower “LDL” bad cholesterol levels. 3) Minerals: Pumpkin seeds are also a great source of minerals like phosphorus, magnesium and zinc. Phosphorus is important for bone health, magnesium is involved in over 600 chemical reactions in the body and zinc supports immune system health. 4) Iron: A single serving of pepitas provides 15 percent of the recommended daily value for iron. This mineral is important for transporting oxygen-rich red blood cells throughout the body. 5) Essential Fatty Acids: High in plant-based omega-3s (known as alpha-linolenic acid or ALA), pepitas can help lower inflammation levels and offer balance to your diet. 6) Antioxidants: Pumpkin seeds contain numerous compounds with antioxidant capabilities. One such compound, vitamin E, is available in a wide variety of forms in pumpkin seeds. Vitamin E offers significant protection against free radicals and toxins. ** for more information go to Nut.com Apple, Roasted Butternut Squash, Pepitas Salad is fabulous for all your fall gatherings! www.cookingwithruthie.com



Apple, Roasted Butternut Squash, Pepitas Salad
Recipe Type: Salad
Author: Ruthie A Knudsen
Prep time:
Total time:
Serves: 2
Ingredients
  • 4 cups mixed greens
  • 3 cups cinnamon [url href="https://cookingwithruthie.com/2017/09/20/honey-cinnamon-roasted-butternut-squash/" target="_blank"]honey cinnamon roasted butternut squash[/url]
  • 1 fuji apple, de-seeded and thinly sliced
  • 2 tablespoons red onion, minced
  • 1/4 cup raw pepitas
  • serve with [url href="https://cookingwithruthie.com/2017/09/15/apple-cinnamon-vinaigrette/" target="_blank"]apple cinnamon vinaigrette[/url]
Instructions
  1. Divide greens between two serving plates.
  2. Top greens with remaining ingredients; divided equally.
  3. Serve with Apple Cinnamon Vinaigrette.
  4. Enjoy!

Apple, Roasted Butternut Squash, Pepitas Salad is a beautiful autumn creation waiting to impress all your guests!

  Fall is in the air. That means crisp fresh air and craziness at my house. Really....I have a love-hate relationship with Fall. I love the crisp air, I love the leaves, I love feeling the cool sunshine on my face. I hate how busy my husband gets and feeling like winter is right around the corner.

Now, let's talk Fall Fit Tips. Every season requires fresh motivation;

1-Enjoy those leaves I was just saying that I love. I already have some shorter hikes planned with baby girl during preschool hours. And I have some high hopes for a trail run or two.

2-Layer up. It is a little cooler as I walk out the door. The stubborn me sucks it up and deals with the cold for a bit. The smart me throws on a light weight shirt that I can wrap around my waist once I get warmer.

3-Be safe. I have had to dig out the head lamps and reflective vests if I am leaving at all before 7. During the summer I can keep those packed away as long as I don't head out before 6am...that start time gets a little later with the colder air. Unfortunately the kids schedules don't start any later.

4-Germs are in abundance, especially if you have kids in school. Lysol! Wash hands! At the gym be sure you are wiping down equipment, even if it is dry it doesn't mean that sweat isn't there!

5- Enjoy fall produce. For me that means lots of apples. It also means my mom is making the last batch of fresh salsa that will be downed in one sitting.

Enjoy the season folks!

Much Love and Peace
~ Nichole and Ruthie

Friday, September 15, 2017

Fit Fridays - Fall Salads and Fall Workouts


Apple Cinnamon Vinaigrette is everything autumn. . . apples, apple cider, cinnamon, with a fresh squeeze of lemon to finish it off.  It's SOoooo good and will show up again next week with a lovely autumn salad~ Apple, Roasted Butternut Squash, Pepitas Salad!  Apple Lemon Vinaigrette is the perfect dressing for autumn salads! www.cookingwithruthie.com

I woke up to a cool rainy morning.....it is wonderful. The dog days of summer are leaving and fall is sliding in to take it's place. That means cooler temps and yummy apples! Ruthie is here with some apple flavors for your salad and I am heading to the track. Have a wonderful day!

Apple Cinnamon Vinaigrette is the perfect dressing for autumn salads!  Miss Nichole from Pure Clean Fitness is here to hang out with us.  I love having her visit and inspire our fitness!  A Healthy Recipe,  Apple Cinnamon Vinaigrettte from me +   workout from Nichole = a healthy, happy, and balanced life!
  Apple Lemon Vinaigrette is the perfect dressing for autumn salads! www.cookingwithruthie.com
I love delicious and healthier salad dressings, even though I enjoy just a touch of dressing with my salads that way I can still taste the rest of the salad too!  Apple Cinnamon Vinaigrette is amazing and some of my other favorite salad dressings are Lemon Honey VinaigretteTomato Jalapeno Vinaigrette, and Raspberry Balsamic Vinaigrette!  Apple Lemon Vinaigrette is the perfect dressing for autumn salads! www.cookingwithruthie.com

Apple Cinnamon Vinaigrette

Recipe Type: Appetiser
Author: Ruthie
Prep time:
Total time:
Serves: 12
Ingredients
  • 3/4 cup dijon mustard
  • 2 egg yolks
  • 1/4 cup red onion, minced
  • 1 cup cider vinegar
  • 1 cup apple cider
  • 2 teaspoon fresh lemon juiced
  • 1 1/2 cups olive oil
  • 1/2 tablespoon cinnamon
  • 1-2 tablespoons agave
  • sea salt and pepper, to taste
Instructions
  1. Place the egg yolks, mustard, lemon juice, cinnamon, some salt and pepper, and vinegar in a blender.
  2. Blend and slowly drizzle in oil to emulsify.
  3. Allow to continue blending and slowly add the apple cider and agave as it thickens.
  4. Add additional seasonings if needed.
  5. (Add more cider to thin it out if needed.)
  6. Enjoy!

Apple Cinnamon Vinaigrette will make your autumn salads even that much more fabulous! 



  Fall is here and we are heading to the track to enjoy this beautiful weather! I have three kids back in school, which means baby girl and I get some one-on-one time. We love getting outside to enjoy some fresh air during girl time!

This week we are heading to the track. Nora will run a couple laps with me, but she also loves to get out of the stroller and play while momma runs a few solo laps. Baby girl loves to be held while we do some lunges, push ups with kisses at the bottom, and sits on my belly while I do leg drops. We have fun together!




Have an awesome Fit Friday! 
Much Love and Peace~ Nichole and Ruthie

Friday, September 8, 2017

Fit Friday - Pork Loin Cabbage Bowl and Clean Air

Happy Fit Friday everyone! I have a crazy day ahead of me, as I am sure a lot of you do. We are getting ready to head to California with the whole crazy crew. A couple of beach days, a Disney day, and a whole of family fun days. Before I head up to pack for everyone I wanted to share this deliciousness from Ruthie and a good reminder to check the air before heading out for your long runs.

Pork Loin Cabbage Bowl with Papaya Slaw is a tasty low-carb dinner that tastes heavenly!   Pork Cabbage Bowl with Papaya Slaw is a tasty low-carb dinner that tastes heavenly! www.cookingwithruthie.com
 The Pork Loin Cabbage Bowl with Papaya Slaw reminded my daughter of one of her favorite foods.. lettuce wraps from P.F. Chang's China Bistro. If you love lettuce wraps, you are bound to love these! Pork Cabbage Bowl with Papaya Slaw is a tasty low-carb dinner that tastes heavenly! www.cookingwithruthie.com
 I shared this Pork Loin Cabbage Bowl with Papaya Slaw  last week and she couldn't get over the amazing flavors in the pork loin and the papaya slaw! She found it to be the perfect combination and I hope that you do too! Pork Cabbage Bowl with Papaya Slaw is a tasty low-carb dinner that tastes heavenly! www.cookingwithruthie.com
 Pork Loin Cabbage Bowl with Papaya Slaw uses a recipe I shared not too long ago... Papaya Pineapple Slaw  It's the perfect way to top off this Pork Loin Cabbage Bowl! It is quite tasty with fresh papaya, pineapple, red onion, green peppers, cilantro, and finely shredded green cabbage!  Pork Cabbage Bowl with Papaya Slaw is a tasty low-carb dinner that tastes heavenly! www.cookingwithruthie.com


 
Pork Loin Cabbage Bowl with Papaya Slaw
Recipe Type: Main
Author: Ruthie
Prep time:
Cook time:
Total time:
Serves: 6
Ingredients
  • 2 pound pork tenderloin, fat and silverskin removed
  • 2 teaspoons sea salt
  • 1 teaspoon pepper
  • 1 teaspoon garlic powder
  • ½ teaspoon red pepper flakes
  • ½ teaspoon thyme leaves
  • 12 cabbage leaves in shape of bowls
  • 2 cups papaya pineapple coleslaw
  • 1/4 cup minced cilantro leaves
Instructions
  1. Preheat oven to 350 degrees F.
  2. Place pork loin on the center of baking sheet; set aside.
  3. In a small bowl combine spices; stir to combine.
  4. Rub spice mixture on both sides of pork loin and bake for 23-30 minutes or until reaches 145 degrees F in the center.
  5. Let sit 5 minutes, slice into 1/2 inch thick slices, serve 3 slices pork loin in 2 cabbage bowls, top with coleslaw, and cilantro.
  6. Enjoy!
 Pork Loin Cabbage Bowl with Papaya Slaw is a healthy meal for any day full of the perfect combination of fresh flavors! 

Fit Friday is all about breathing and air today. If you don't live in the Westerner states you may not be struggling with some of this crazy air that we are, instead you may be dealing with crazy wind and lots of rain. I guess we all have our problems right now. Where I live we are dealing with hazy skies and shallow breathing. The smoke from fires has ruined my crisp air and pretty mountain views. But along with the loss of my views I have also found myself studying the air quality reports and debating heading out for runs.

Today's fit tips come from a few different clinics and pulmonary specialists as a reminder that there are days the treadmill isn't so bad.

Health problems caused by air pollution:
  • Headaches
  • Irritation of the eyes, nose and throat
  • Damage to airways of the lungs
  • Increased risk of asthma development
  • Worsening of existing asthma or other lung conditions
  • Increased risk of heart attacks and strokes
  • Increased risk of death from lung cancer and cardiovascular disease
So if you are one of the lucky ones to be stuck on the treadmill this weekend mix it up and make it fun. 
Watch a great movie, my favorite treadmill movie is Footloose. Dancing and music, you can't go wrong. I also love intense movies that I can get lost in.
Do a speed for hill workout. Constant change helps keep it a little fresher and a little bit more fun.
Lastly, go to a gym with some awesome people watching!

Be safe. Be healthy. Be fit.

Happy Fit Friday! 
Much Love and Peace ~ Nichole and Ruthie