April 2023 Natural Healthy Newsletter
Apr 21, 2023
Natural Healthy Care News
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Get Creative with Circuit Training at Home or Outdoors
Whether you've been working out in a home gym or have been able to go back to a local fitness center, it's inevitable that, at some point, you'll get bored with your exercise routine. This is where circuit training comes in, inspiring creativity in your routine and putting the mojo back in your motivation.
Circuit Training incorporates a set number of stations of exercises targeting all the major muscle groups in one workout. A typical circuit takes 30-45 minutes to complete. However, more seasoned exercisers can intensify their workout with advanced movements for a shorter time of 20-30 minutes. In a gym setting, traditional circuit training involves the use of body weight only movements, machines, and free weights. The exercises are performed in sequence for 1-3 rounds with a specific amount of rest between each round. At each exercise station, 12-15 reps would be completed. Today, exercise stations include more variety of exercises and can include balls, bands, and suspension training stations. Additionally, the number of reps, total number of stations, and rest-work periods can be varied for different workout goals, such as enhancing muscle endurance or cardiovascular fitness.
If you're ready to get out of the home gym or fitness center and enjoy circuit training, try these routines:
Drill Sergeant's Circuit incorporates mostly body weight exercise stations. If you have a fitness trail near you, this is a great place for this workout. It includes: pushups, dips, sit-ups, pull-ups using different hand grips, squats with or without a medicine ball, plyometric jump squats, sprints, bear crawls and any other movement from a boot camp protocol. To up the challenge, wear a weighted vest during the workout.
Team Sports Circuit incorporates exercises based on sports movements such as soccer, football, basketball, volleyball, and baseball. Here you might have kicking drills using a ball and a target, sprints, lateral scooting style moves, full-body thrusts against a padded sled or sled pushes/pulls, jumping, shooting, and twisting moves or drills. Whatever the move or drill, it mimics, or is related to, the conditioning of a move from a sport.
On the Ball Circuit involves the use of various size therapy balls, possibly light hand-held weights, and medicine balls. Included squats, crunches, leg lifts, and a wide variety of movements using different balls.
Hit The Trail Circuit is done outdoors where you can run, walk, sprint, side shuffle, and use the elements of nature around you (tree limbs, branches, inclines and declines) to squat, jump, and swing your way into shape.
For more ideas see this resource.
Vegan No-Bake Carrot Cake Truffle Recipe
Experience the nutty sweetness of carrot cake in a healthy, bite-size truffle. In this recipe, bound to be a favorite at your holiday gatherings, walnuts and pecans provide healthy fat, while carrots, coconut flakes, and medjool dates provide nutrient density. Cinnamon and nutmeg top off the autumn notes while ginger adds zing.
Prep Time 10 Mins
Total Time 40 Mins
Serves 12 (serving size: 2 truffles)
Ingredients
- 1 cup raw unsalted walnut halves
- 1 cup raw, unsalted pecans
- 1 cup pitted medjool dates
- 1/2 cup dried unsweetened pineapple
- 1 cup unsweetened shredded coconut, plus extra for coating (if desired)
- 1 teaspoon cinnamon
- 1/2 teaspoon ground ginger
- 1/4 teaspoon nutmeg
- 1/4 teaspoon kosher salt
- 1 1/2 cups finely shredded carrots
Preparation
Place walnuts, pecans, dates, and pineapple in a high-power food processor. Process until almost paste-like. Add coconut, cinnamon, ginger, nutmeg, and salt. Process until combined. Turn the mixture out into a bowl.
Use a paper towel to blot excess water from carrots. Add carrots to the mixture and combine. Form mixture into 24 round truffles; roll in shredded coconut flakes to coat, if desired. Chill until firm, about 30 minutes.
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Dr. Debbie Karas, APN-BC, NP
Natural Healthy Care
www.NaturalHealthyCare.com
[email protected]
847-477-3134
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