Get Moving Daily Motivator: February 2011

Photo: © Laura Doss/Corbis

A month of fitness tips, cardio-friendly foods, and support from our experts help you reach February’s Healthy Habits goal of doing cardio exercise at least 3 times a week.

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Slow Is Always Better Than No

Photo: David Martinez

If starting a running routine or jumping into the latest fast-paced, fat-burning aerobic class feels too intimidating, start small with an activity that you feel more comfortable with. Choosing less intense activities such as walking, gardening, or stationary cycling may feel less effective at getting you in shape and burning calories, but they also let you exercise at a pace that’s easier to maintain for a longer period of time at a much safer speed.

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Refuel With Energy-Rich Foods

Randy Mayor

Everyone needs carbohydrates, the body’s preferred energy source. If you get regular cardio exercise or train for an endurance sport, you need more daily carbs to fuel your workouts and replenish your energy stores. The best carbs to choose are ones that contribute plenty of other nutrients such as protein, vitamins, fiber, and antioxidants.

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Mix What You Like With What You Loathe

Photo: © Ocean/Corbis

Find that one activity you can’t live without—such as talking on the phone, watching your favorite show, or shopping online—then only allow yourself to do it as you exercise or immediately afterwards.

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Don’t Give Up Your Morning Joe

If you’re a java junkie, we have happy news for you. Downing 12 ounces of coffee an hour before you hit the gym or track can help you work out longer and boost your endurance. It can also ease exercise-related aches and pains.

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Cardio Blast Workout

Sticking to a cardio routine is no cakewalk. Our cardio plan busts boredom by mixing up the moves and working your body from head to toe while still elevating your heart rate. Better still, it can be done indoors or out, late or early—no equipment necessary.

Get the full Cardio Blast Workout.

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Game Day Plan

Photo: Becky Luigart-Stayner

It’s Super Bowl Sunday—America’s holiday of chips and dip—but that doesn’t mean you have to demolish the progress you’ve made on the Healthy Habits program. Dip away, but maybe opt for one of our dips or spreads under 100 calories, like this Warm Caramelized Onion Dip served with veggies.

See more: 100-Calorie Dips and Spreads

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Volunteer Your Time

Photo: © Ocean/Corbis

Try to find a volunteer group that will require you to do something physical to help out. Not only will you burn calories, but knowing you have others relying on you will hold you more accountable to stay the course—and in turn, stay active.

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Whole-Grain Warmup

Randy Mayor

Whole grain oats are delicious and easy to digest before or after a workout. As an added bonus, the soluble fiber in oatmeal may help lower cholesterol. Opt for plain oats instead of the sugary flavored varieties and create your own delicious concoction by adding nutritious (and tasty) ingredients, like in this Cherry Hazelnut Oatmeal.

See more: Cardio-Friendly Foods

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Don't Forget the H2O

Think you need a sports drink during or after exercise? Not if you’re hoofing it for less than 60 minutes according to the American Dietetic Association. Unless you work out an hour or more—or are an extremely heavy sweater—good old H2O is the perfect hydration drink.

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Put a Time Limit On How Long You Sit

Photo: © IAN HOOTON/Science Photo Library/Corbis

The moment you sit to do anything at home (surf the internet, read, watch TV), limit yourself to ten minutes (or whatever timeframe that works for you), then make a point to get up and walk around for five minutes. Forcing yourself to take five not only helps burn a few calories in between activities that aren’t active, but it can also increase your odds of stepping into another activity that may be more physical. At work you might try the same approach: take a five minute walk every hour or so.

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Turn Weights into a Form of Cardio

Cooking Light Deputy Editor Phillip Rhodes finds cardio boring, but he hits the gym regularly for strength training. Our advice: Pick one exercise each for your hamstrings, chest, quadriceps, back, shoulders, biceps, triceps, and abs—then do each in that order as a circuit (where you race from move to move with little to no rest in between). This sort of pacing elevates the heart rate significantly.

Read more: Meet Phillip, “The Disinterested Exerciser”

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Energy Shake

Photo: Colin Price

Yogurt and fruit make a winning carbohydrate combination. Yogurt adds protein and some calcium to this drink while fruit contributes natural sweetness and vitamin C for tired, sore muscles. Drink a shake before a cardio session to fuel your workout, or within the ideal recovery window―between 30 and 60 minutes after exercise―when your body is best able to repair itself and replenish the energy you've spent.

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Book a Trip… Someplace Really Warm

Photo: Dallas and John Heaton/Jupiterimages

Don’t wait for a big event to come up that will force you to get going on your exercise routine. Try booking a trip specifically so you’ll “have” to get in shape. Paying for the trip in full and reserving days off will leave you little choice but to think about how to fit exercise into your busy schedule.

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Happy Valentine’s Day!

Randy Mayor

Give yourself a hug and kiss with some quiet time, maybe a walk around the block, and a helping of one of our favorite lightened chocolate desserts. Indulge yourself (and those you love) with a little chocolate heaven.

View Recipe: Double-Chocolate Cupcakes

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Homemade Sports Recovery Drink

Photo: Jennifer Causey

The combination of banana, milk, and yogurt makes for a fresh and satisfying sports recovery drink. Dairy products like milk and yogurt work double duty, providing both protein and carbohydrates. Bananas are packed with potassium and magnesium―powerful electrolytes for healthy muscle function. Have a smoothie for breakfast following a morning workout, or a small afternoon meal when you get in from the gym.

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I Tried It: Zumba

Photo: Randy Mayor

This workout is perfect for beginners. It requires you to utilize every muscle and move your whole body in different directions, unlike walking, running, or cycling (which are repetitive movements). Once you forget to be self-conscious and start having fun, you barely realize you're actually working out.

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Get Some Extra Zzz’s

One of the biggest reasons many people stay sedentary is that they spend most of their time being sleepy. Not getting enough sleep not only leaves you with less energy, but it can make you more anxious and stressed (meaning, even if you have the energy to be active, you may not find yourself in the mood to bother). The trick: Make sure you’re allowing yourself at least eight hours of sleep each night, adding an extra hour if you actually do exercise at least 3 to 4 times a week.

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Power Breakfast

Photo: Greg Dupree

An egg sandwich is a perfect post-workout breakfast. There’s protein in both the yolk and the white of an egg, so pick a recipe that uses a combination of the two to boost protein while keeping calories and fat under control. Eggs also contain zinc, which aids in metabolism and immunity, and vitamin B12, which supports cell production. Cheese and fresh veggies can round out the meal to restore tired muscles and recharge your energy stores.

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Split Your Workouts in Half

Cooking Light staffer Jo-Ann Martin has a hard time finding time to get her cardio in. Our advice: Performing two smaller workouts that add up to your usual workout—for example, two 15-minute routines instead of one 30-minute session—still burns the same amount of total calories, plus it temporarily revs your metabolism twice instead of once, so your body burns more calories after your workout.

Read more: Meet Jo-Ann, “The Time-Pressed Professional”

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Peanut Butter Power

Photo: Levi Brown

Peanut butter can be your post-workout secret weapon―it’s affordable, versatile, and satisfying. Don’t shy away from this nutrient powerhouse because of its fat content―just use measured portions. One tablespoon of peanut butter contains about 100 calories and 7 grams of healthy unsaturated fat. Add chicken and vegetables in a flour tortilla or pita for an easy high-protein meal.

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Sacrifice Fashion for Feel

Dressing up in work clothes that give you more room to move may actually help you do just that. Researchers at the University of Wisconsin discovered that subjects who wore clothing that was more casual to work took an average of 491 extra steps a day and burned roughly 8% more calories—compared to subjects who wore more restrictive outfits.

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Best Pre-Workout Energy Bar

Photo: Lee Harrelson, Styling: Mindi Shapiro

We picked the ProBar Fruition as the best pre-workout energy bar on the market. With flavors reminiscent of a slightly sweet Fig Newton, these organic bars deliver a blast of slow-digest carbs gleaned mainly from a mix of dried fruits, chia seeds, and rolled oats. Sugars are a little high, but we've made an exception because studies show that carbs (plus a little bit of protein) before a workout give exercisers an energy edge, allowing them to workout longer and do more reps.

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Grab and Go Granola

Jan Smith

It’s not always easy to eat 30 minutes after a workout. Granola is a great on-the-go snack. Leave some in your desk or glove box as a healthful alternative to vending machine food. Oats, honey, orange juice, and flax provide protein, carbs, and some healthy fat. Nuts and dried fruit contribute iron for healthy red blood cells.

View recipe: Power Granola

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Make Your Life Less Convenient

Intentionally park your car in the farthest spot possible, skip the elevator and use the stairs instead, use a basket when shopping instead of a cart, or, simply leave the things you use every day—like your keys, phone, shoes, etc.—in places where you’ll have to walk a little farther for them.

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After-Work Workout Plan

Randy Mayor

Exercising when you're beginning to get hungry for dinner can be a challenge. Eat an afternoon snack like string cheese with whole wheat crackers If you don't have time for a snack before exercising, nibble a little something afterward while preparing dinner. A handful of nuts, will quell your hunger enough that you won't overeat at supper. For dinner, prepare dishes with lean protein and complex carbs, like our Fajita Turkey Burgers or grilled fish with rice and a tossed green salad.

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Refuel and Recover

Randy Mayor

What you eat after a workout matters! No matter what time of day you exercise, the key is to follow up with meals that combine protein, which helps your muscles recover, and carbohydrates, which replenish energy stores. For best results, eat within 30 to 60 minutes after exercise, when muscles are most receptive.

Find more: Post-Workout Meals

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Roll Out the Red Carpet for Yourself

David Martinez

We can’t all look like starlets walking the red carpet, but we can spend a little more time on ourselves. Make a plan to add jogging to your walk, try something new like spinning or kickboxing, and plan your week of pre- and post-workout meals.

Find all the moves in our Ultimate Move Finder

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Offer to Babysit, But Do Everything But Sit

There’s a reason why watching kids is exhausting—it’s not just a chance to bond, it’s an opportunity to burn calories. Once the play date is set, try to plan activities for them that you know will keep you up and active, like playing tag, hopscotch, skipping rope, or running around the park.

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Get Moving Daily Motivator

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Slow Is Always Better Than No

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Refuel With Energy-Rich Foods

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Mix What You Like With What You Loathe

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Don’t Give Up Your Morning Joe

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Cardio Blast Workout

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Game Day Plan

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Volunteer Your Time

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Whole-Grain Warmup

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Don't Forget the H2O

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Put a Time Limit On How Long You Sit

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Turn Weights into a Form of Cardio

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Energy Shake

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Book a Trip… Someplace Really Warm

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Happy Valentine’s Day!

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Homemade Sports Recovery Drink

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I Tried It: Zumba

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Get Some Extra Zzz’s

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Power Breakfast

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Split Your Workouts in Half

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Peanut Butter Power

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Sacrifice Fashion for Feel

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Best Pre-Workout Energy Bar

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Grab and Go Granola

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Make Your Life Less Convenient

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After-Work Workout Plan

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Refuel and Recover

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