Category Archives: Columns

Blake Dykes, Columns

Motivational Monday: Workout playlist and almond butter muffin recipe

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By Blake Dykes

Well, one more weekend has come and went. Hopefully you were able to successfully complete your weekend challenge. As you improve your health it should be easier for you to turn down the foods that we know are bad for us, and your workouts become increasingly easier.

First thing I want to talk about is having a workout playlist. If you workout without music you are doing it wrong. Running or lifting to a good song will increase your productivity. Not to mention when you are running that last mile, a pump-up song will drive you to the finish line that much easier and faster. But it’s all about having the right type of music. As much as I love country music, running to “Boy’s Round Here” isn’t very motivational. Here’s a sample of some of my favorite songs to workout to:

  1. “Can’t Hold Us” by Macklemore & Ryan Lewis

  2. “‘Till I Collapse” by Eminem

  3. “Berzerk” by Eminem

  4. “Lose Yourself” by Eminen

  5. “Harder, Better, Faster, Stronger” by Daft Punk

Those are just a few of my favorites, I will try and post some other good recommendations soon. But as you can tell Eminem is one of my favorite artists, if you don’t listen to at least one of his songs while you’re working out you’re doing it wrong.

Now time for a little recipe. This weekend I was really craving some muffins, so I made up this creation.

Pumpkin Almond Butter Muffins

– one cup whole wheat flour

– ½ cup white flour

– one tsp baking powder

– ¼ tsp baking soda

– ½ tsp salt

-one tbsp cinnamon

– ¼ tbsp nutmeg

-¼ tbsp

– one cup pumpkin puree

– ⅓ cup almond butter

– two eggs

– 1/3 to 1/2 cup honey

Bake for 20 minutes on 350 degrees. This batch made about 14.

Your workout assignment of the day: Take 10 pieces of scrap paper and write down a different cardio/ strength training exercise on each sheet. Fold it and put it in a jar. Randomly draw the paper and do you exercise for one minute, then draw again. Do this until you have been through each exercise three times for an intense 30- minute cardio workout.

Examples may include burpees, jumping jacks, plank, mountain climbers, frog jumps, high knees, wall sit, push ups, sit ups, russian twists.

Blake Dykes, Columns, Forum

Fitness Friday: peanut butter yogurt balls and hummus flat bread recipe

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By Blake Dykes

Another week gone, which means you are one week closer to achieving your goal. Now maybe you’re completely satisfied with your health, and you only want to eat better and exercise more, that’s fine as well.

I know for me, I get sucked into eating the same things for breakfast, lunch, and dinner, and that’s a really bland diet. Having a bland diet is dangerous in the way that you’ll get bored sooner or later, and then end up just eating a gallon of ice cream, desperate for flavor. So I want  to give you a few recipes to spice things up every now and then.

Keep in mind, these recipes are all my own creations, so what taste good to me may not taste good to you. Also, you can modify the recipe to your own liking.

Peanut butter- yogurt balls

Creative name I know. I got a small Yoplait blueberry Greek yogurt parfait. Then I got my peanut butter out of the fridge (this only works with cold peanut butter). Take around ½ tsp of peanut butter and roll into a ball. Then, dip the peanut butter in the yogurt and roll it around in the granola that comes with the parfait. Place the balls on a pan with wax paper. Place in the freezer until frozen. Once they are frozen you can eat them or store them in a gallon bag in the freezer. Don’t just leave the balls on the pan because they will pick up the flavors of everything in the freezer.

Those personally are one of my favorite things to eat for breakfast or just as a post-workout snack. This next recipe is something I always turn to for a quick and easy meal when I don’t like what my mom makes for dinner.

Flatbread hummus

Take a piece of whole wheat flat bread, spread some hummus on there (red pepper is my favorite), then put some feta cheese on top with roasted pecans. Then, I just toast it in the oven for around five minutes on 350 degrees. If you only want your bread toasted, and don’t want warm humus, then you can toast the bread then put on the secondary ingredients. Fresh basil also taste very good sprinkled over the top.

All those recipes are really great to incorporate into your diet for some life and flavor, but let’s not forget this weekend’s challenge.

Weekend Challenge:  Don’t eat out. I know how tempting it is to go by the drive thru on Friday nights after a football game, or going out with your friends. But let’s face it, not many of us can say “no” to that buttery loaded baked potato. Or that Caesar salad loaded with croutons and bacon. So make it easier on yourself and forget dining out and make something much more cheaper, and something that your body will thank you for. Also, remember, each weekend try to build on the previous weekend’s challenge, don’t just forget about the one prior. This should be building on your overall wellness and health.

Now I don’t have a workout for you this weekend. That’s not because you get a free day, though — that’s because I want you to do what you want to do, without being told. You know what works best for you, no one can tell you what workout or running route challenges you more. But, I am going to give you a quote to ponder over the weekend.

“Most people give up just when they’re about to achieve success. They quit on the yard line.” – Ross Perot.

Blake Dykes, Columns

Motivational Monday: Killin’ cardio with rejuvenating smoothie recipe

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By Blake Dykes

Well, it’s that dreaded day of the week again. I hope you all had a great weekend, and were able to steer clear of those foods we talked about on Friday. Since weekends are a pretty big downfall to most people’s health, today’s workout is going to be a little harder than usual, but make sure you stick with it.

Killin’ Cardio

  • 100 jumping jacks

  • 50 jump squats

  • 100 mountain climbers

  • One- minute wall it

  • 100 jumping jacks

  • Five minutes of running the stairs

  • 50 crunches

  • 75 jumping jacks

  • Two minutes of high knees

  • 20 push ups

This workout is more than likely going to leave you drained, so make sure you fuel your body with the right foods. Try this smoothie recipe:

– one cup frozen fruit (no added sugars, just simple, organic, frozen fruit) your choice

– ½ cup almond milk (add more or less depending on your liking)

– one TBs peanut butter or peanut butter powder

– one and ½ TBs of Stevia or honey

* Keep in mind that you can adjust the following ingredients to your desired taste, this is just the recipe that I like.

You get all your nutrients with this recipe; calcium, fruits, and protein.

One more thing I wanted to share with you. To find out how your weight fluctuates based upon the food you are eating, take your current weight, multiple it by 12. If you eat more than that number you are more apt to gain weight, if you eat less than you are more likely to lose weight. Keep in mind that’s not taking into count the amount of exercise you get.

Lastly, keep this in mind when you’re considering skipping a practice or a workout this week, or any day for that matter.

“Good, better, best. Never let it rest. Until your good is better and your better is best.” – Tim Duncan.

Columns, Forum

#SPEAKOUT: Check yes or no

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By Danielle Sheally

Let’s take a hypothetical situation with Tom and Suzie.  Tom likes Suzie, so Tom asks her out.  The thing about Suzie is that she doesn’t have a wheelchair stuck to her butt.

I think that it’s hard for a guy to be comfortable with physically moving me or transferring me from place to place if they needed to. The guys are scared to move me from the car to a wheelchair if we go out on a date to the movies or even from my chair to the couch to watch t.v.  I think they are scared of hurting me, but I don’t think they realize just how strong my body is physically and that they won’t break me.

Dating is difficult for me.  The guys that I get close to, get attached to me personally and emotionally, but the part that’s also difficult is the physical part of the equation.  Honestly, they are scared of physically hurting me when I come out of my chair so I think that’s where they become standoffish.  For example, say we get very close, and we go on several dates, after spending so much time together, I proceed to take it one step further.  But, as always, there’s the common rejection statement, “you are a nice girl, but I just see us as just friends”.

I always tend to be the first one to fall for guys but they don’t want to let themselves fall with me.  I believe just because I don’t wear tons of makeup and wear vintage clothes they don’t see me as being attractive.  In country songs they always talk about the girl with no makeup on or in a simple outfit being the one they fall for.

When you truly love someone, it doesn’t matter what she looks like, what she sounds like or if  she has expensive clothes or not, you should fall for the person that she is.  We know when we fall for someone because, we see that one person and it’s like they have a special glow around them.

So, maybe I just need someone that sees that special glow around me?

 
Blake Dykes, Columns, Forum

Fitness Friday: Weekend fitness plan

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By Blake Dykes

You managed to make it through the week and maintain your healthy diet (hopefully), so don’t ruin it this weekend at Lanesville Heritage. As appetizing as fried butter may sound, it doesn’t look good on you, trust me. Here are some tips to follow when picking foods at Heritage:

Say no to the food if it’s…

– Fried

– Coated in sugar

– Coated in chocolate

– Has skin

You can eat it if it’s..

– Grilled

– All natural (corn with no butter, fruit, etc.)

– Grilled chicken

If you plan on staying all day pack your own snacks so you won’t be tempted to spend your money on overpriced, heart-attack causing foods. Saying no may not seem worth it at the time, but when Monday rolls around, and you’re trying to zip up your pants, you’ll be thankful that you didn’t eat that funnel cake.

Now as far as workouts go, I’m not going to make one for today, I’m going to give you a little weekend guide.

Friday- Run for three minutes, walk for two. Repeat this 10 times.

Saturday- Pick one of the workouts I have posted, or your own modified version, and complete it one time in the morning and once before you go to bed.

Sunday- Jog (or as fast as you can) up and down a staircase for 10 minutes straight. Then, enjoy the nice weather this weekend is forecasted to have and go on an hour walk at a reasonably fast pace. Bring your friend, mom, or dog. Just go out and get some fresh air. Exercising doesn’t always mean running and doing intense cardio, it’s important that you enjoy what you do so you don’t get burnt out.

Weekend Challenge: Each breakfast you eat this weekend has to have less than three grams of sugar. Most people mistake breakfast as a ticket to eat a dessert in the morning, when in reality it should be the best meal you eat to start your day off right. Natural sugars you don’t have to count, like from fruit and yogurt (only organic cane juice or Stevia though, not plain sugar though). There are plenty of options, I’ve given you recipes to banana bread and oatmeal that each have no sugar, or you could stick to a banana and a greek yogurt, or an egg and whole wheat toast.