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Fitness

6 Ways to Get Your Man to Eat Healthy Without Him Knowing

My husband is an Ohio guy through and through. He loves meat and potatoes and has little to no concept of portion control. If you would have told me four years ago  last year that he would be eating quinoa, kale and black bean burgers I would have thought you were N-U-T-S. These days, he still likes to indulge, but he is  more dedicated to his health and wellness than ever before and I could not be more proud!

Today, I have six tips to help get your man living a healthier lifestyle…Without him really knowing it.

Pre-Make a Healthy Breakfast or Keep a Fruit Bowl Front and Center: I love making overnight oats or breakfast burritos that Cory can warm up or eat on-the-go. If he has healthy options available to him first thing in the morning he is more likely to make healthier decisions throughout the day.

Lighten Up his Favorites: Does he like fried buffalo wings? Yea mine too! Opt for lighter options that still have the same flair. For example: Grill a chicken breast, slather it in buffalo sauce and top it with diced celery, red onion and a sprinkle of blue cheese crumbles.

Just Add Bacon: Think salty, sweet, creamy, crunchy and savory when you create a dish and your man will never be dissappointed!  If I am making a kale salad with avocado, mango, red, onion, quinoa and pumpkin seeds; a sprinkle of bacon takes this salad from good to great with the added salty crunch! If you tell your man it has bacon in it. I guarantee they will go back for more.

Send Him Articles Here and There: I could not get Cory to even think of quitting soda for the longest time. I would explain how bad it was for him and how diet soda was even worse for his body. He was addicted and I had to give up! That was until he read an article in the Wall Street Journal about the health hazards of soda. he quit cold turkey that day! Let’s face it. Some of the stuff we say is fluff, but if there is hard evidence from a publication he knows and loves. There is no more denying it!

Take Him to Your Favorite Local Healthy Spot: Miami Squeeze is a local dive juice and health food spot here in North Miami. I love going there during the week for a veggie wrap, grain bowl or a ginger shot. Cory used to come with me reluctantly and order the only unhealthy thing on the menu….a chicken or tuna melt. Now, he gets a large ginger shot and a vegetarian platter or Wrap Me Wrap (a mediterranean wrap). The waiter even knew his order yesterday before he said it! He now goes there right after the gym and is making healthier choices every day! (I am one proud wifey)

Positive Reinforcement: It may sound silly, but telling your man you appreciate them making an effort or that they look  “hot” when they drop a few lbs. really helps makes all the difference!  We feel good when they tell us we are beautiful; so why not place the shoe on the other foot?!

If you have any more tips to add make sure to write them below!

 

Running for the Health of it

I hope everyone celebrated #GlobalRunningDay this week! The weather is warming up around the country which means there is more time to enjoy the great outdoors. You know what that means. More hours to fit in your fitness! I loved this article from my friends over at Baptist Health South Florida because it talks all about the benefits of moderate physical activity. I learned that recreational runners actually have healthier hips and knees than competitive runners and people who live sedentary lifestyles. Which may not come as a shock to you, but it just solidifies the importance of moving in any capacity.

Learning all about the benefits of leisurely jogging was great news for me because I am an interval runner through and through. I do not run for distance, but I do like to alternate running and slow jogging for 15-20 minutes a few times a week. It helps cut through stubborn belly fat, increase my heart rate and work up a sweat! In fact, this article recommends running 51 minutes per week to help you lose weight, decrease your risk for developing arthritis and decrease your risk for cardiovascular related disease. How awesome is that?

My husband is all about maintenance workouts. He loves the elliptical or to go for 20 minute runs. Now the proof is in the pudding; the most important takeaway is that you move your bodies! We all can put one foot in front of the other. It does not cost money and it can be fun to explore your community! In fact, Baptist Health South Florida offers free run clubs and other fitness activities all over Miami. There is strength in numbers. So if you are looking for a friend to jog or a community to move with make sure to check out the schedule today and read the full article on “Running for the Health of it” today!

Love and Sweat,

Workout Wednesday Leg Day!



#WorkoutWednesday Leg Day on TaylorWalker Fit

Happy Humpday Everyone! It’s #WorkoutWednesday LEG DAY here at TWF! This quick-fire workout can be done anywhere. It focuses on lower body strength and endurance and can help tighten and tone all the major muscles in the lower half to include the: quadriceps, hamstrings, glutes, calves and core .

When performing a squat make sure to:

Keep you spine long and neutral with little to no arch in low back.

Keep your head neutral.

Abdominals should be engaged.

Track your hips over your knees over your feet

Weight should be pressing through your heels.

Pretend you are sitting in a chair.

Perform each exercise for 45 seconds with a 15 second rest or 1 minute with a 30 second rest 4 times!

Love and Legs,

Diet Soda and Your Health

DIET SODA AND YOUR HEALTH

Diet Soda…it is low in calories right? It must be healthy right? Wrong. According to this article from Baptist Health South Florida, Cathy Clarke-Reyes, R.D. Says:  “When it comes to sugar, you’re better off with simply less of the real stuff (sugar) than a lot of the fake stuff”. When you consume artificial sweetener, which is a thousand times sweeter than sugar, you actually trick the brain into thinking you are giving it the sugar which in turn will make sugar cravings worse.

When it comes to marketing, consumers like you and me can fall hard and fast for light colored packaging and unhealthy foods with labels that state “gluten-free”, “Non-GMO” and my favorite “natural” on the packaging. These claims can be completely unrelated to what you are eating, misleading and can actually aide in packing on pounds which ultimately increase your risk of acquiring diabetes, heart disease, stroke and Alzheimer’s . For example, potatoes are naturally gluten-free. Slapping a “gluten-free” label on the package does not automatically make potato chips healthy. Are you picking up what I’m putting down?

Soda and Your Health

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Workout Wednesday: Quick-Fire Mobility and Stability Workout

Video by Catarcione Productions

Happy Humpday Everyone! It’s #WorkoutWednesday and I have created a quick-fire video for you that will help improve and enhance both stability (core-strength) and mobility (functional flexibility) in the shoulders, thoracic spine (mid-back), hips, low back, hamstrings and booty! Improving mobility is often overlooked, but has many benefits including:

Decreased Recovery Time

Increased Range of Motion in Joints and Muscles

More Fluidity in Movements

Decreased Risk of Injury

You can do each exercise back to back for ONE minute. Followed by a 30-second child’s pose. REPEAT 3x for a 12 minute workout or 4x for a 16 minute workout. Do this workout first thing in the morning to get your blood pumping, in the afternoon to beat the afternoon slump or try it right before your evening bath or shower. I promise you will not be disappointed!

Make sure to subscribe to the TWF Newsletter on the sidebar for exclusive workouts, meal plans and more!

Propel CO:LABS Miami Featuring The Vixen Workout, Fast Twitch & Gunnar Peterson

Miami CO:LABS went off without a hitch thanks to Propel Water! Thank you for sponsoring this content and allowing me the opportunity to share all of the “ugly” with my readers! As always, all opinions are my own.

The “Iron Twins” are creating “Iron Baby Boys”

Welcome to Miami. Bienvenidos a Miami. Propel CO:LABS kicked off last week, and to say that we had F-U-N would be an understatement. I was able to bring my favorite fit-friends to the CO:LABS and experience the Miami fitness community in a whole new way! We started the afternoon listening to a jam-packed panel that included creative directors, trainers and creators of: Fly Wheel Sports , Green Monkey Yoga,  The Vixen Workout and Fast Twitch!

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Your Body Shape and Your Health With Baptist Health South Florida

Baptist Health South Florida

Apple. Banana. Pear.  I am not talking about your favorite fruit. In today’s post, I am talking about body shape and your health. According to this article from Baptist Health South Florida, overweight or obese people with a concentration of belly-fat are are at higher risk for obesity related diseases such as: diabetes, high blood pressure and coronary artery disease.

Abdominal obesity or “apple shape” can elevate your potential disease risk and can be calculated by measuring your waist circumference. If you are a man whose waist circumference is more than 40 inches; or a non-pregnant woman whose waist circumference is more than 35 inches, according to the U.S. Centers for Disease Control and Prevention (CDC), you may be at risk of encountering one or more of these diseases.

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Let’s Get U-G-L-Y at Propel CO:LABS Miami

This post is part of a paid partnership with Propel. I promise you, all opinions are my own!


Propel Co:Labs Miami

Happy Saturday everyone! I know it is a rare and special occasion to have a Saturday post, but I have rare and special news!  The Propel CO:LABS Miami is about to get started and I want you to join me and my tribe by getting our sweat on! On Tuesday May 16, we will start with the Vixen Workout and enjoy three workout sessions  on Tuesday, Wednesday and Thursday all sponsored by  Propel Electrolyte Water . (Click the link for more on the event)!

Propel Co:Labs Miami

Propel Co:Labs Miami

As seen in this post, the New York CO:LABS kick-off event was an epic adventure. The Miami event is a 3-Day CO:LAB featuring dance, ‘Fast Twitch’ (an Under Armour Training Facility) and spin, and guess what? All events are F-R-E-E! This is rare opportunity for the Miami fitness community to come together and have some fun! Similar fitness celebrations will be held in Denver, Chicago, New York and Los Angeles.

Propel Co-Labs Miami Headshot

Propel CO:LABS are multi-day consumer activations where Propel will offer free classes taught by some of Miami’s most influential instructors at the hottest fitness studios and gyms. Each workout will integrate local DJs for an amped-up music experience. In other words, we are going to sweat, burn calories, “Get Ugly” and have a blast while doing it!

Comment below if you have any questions and make sure to sign up in advance at www.propelwater.com to book your spot! Let’s Get U-G-L-Y Miami! Stay tuned for lots more from me and my friends over at Propel!

 

Dolphins Family Fit Fest With Baptist Health South Florida

Dolphins Family Fit Fest

Happy Monday Y’all!  Cory and I were able to attend Dolphins Family Fit Fest on behalf of our friends Baptist Health South Florida. Ever since I began covering initiatives for Baptist Health South Florida, there has always been a theme: family  and community come first. Dolphins Family Fit Fest was the perfect way to enjoy a day of health, wellness, fitness and to start the dialogue of healthy living through sports, free health screenings and physical activity!  There was truly something for everyone at  Dolphins Family Fit Fest and if you live in the south Florida area make sure to join register for the event next year!

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Fuel Yourself With Plant Protein- Baptist Health South Florida

Fuel Yourself With Plant Protein

Natalie Castro is an RD from Baptist Health South Florida, and today, she has compiled a list of benefits on why you should fuel your body with plant protein. Today’s post is not to encourage all of the steak lovers out there to turn vegetarian, but rather, debunk the myth you cannot get adequate amounts of protein from a plant-based diet.

Honestly, I used to have the same mindset when it came to food that many Americans have. I thought that going vegetarian or vegan would be absolutely torturous. I thought I would hate every day of it. I thought I would never feel satisfied and give up after my first meat-free meal. In fact, I did not even think you could get protein from sources other than meat. Boy was I wrong! As the old saying goes: “ignorance is bliss”, and now after diving into the health and fitness community I can say that “knowledge is power” is the more powerful statement!

Grow2Heal Community Garden

As my life has transitioned into the health and fitness space I have acquired so much knowledge about the way food is used as fuel in your body. Plants, nuts, seeds and heart-healthy fats are great sources of energy, fiber and offer enough nutrients to ward off diseases that are plaguing this country including: obesity, diabetes and high blood pressure. Plants can help detoxify the body and give your gut a much-needed break to reset and recharge.

Plant protein sources I love include:

  • Quinoa
  • Lentils
  • Black beans
  • Hemp Seeds
  • Flax Seeds
  • Nuts and Nut Butter
  • Chia Seeds
  • Broccoli
  • Spinach
  • Oatmeal

For more on fueling yourself with plant protein and a great vegetarian recipe, make sure to check out the full post from my friends over at Baptist Health South Florida!