I’m working on a new campaign with GNC called the “Total Lean Challenge,” which is a 12-week lifestyle program that includes nutrition, meal plans, workouts and video instruction, and community support.
I was asked to share one of my workouts, so I turned a regular old trip to the dog park with Murphy into a 30-minute sweat session.
A trip to the dog park is always a great way to get moving and add a little activity to my day, but I took it one step further this time and added in some strength training exercises, which used my body weight and whatever I could find at the park.
Bench Push-Ups: 2 sets of 15 reps
Box (Bench) Jumps: 2 sets of 15 reps
Triceps Dips: 2 sets of 15 reps
Weighted Triceps Dips: 1 set of 8 reps (before Murphy jumped off my lap)
Sprints: 5 sprints (approximately 50 meters each)
Adding these exercises to a trip to the park made it really enjoyable while providing me (and Murphy) with a great workout at the same time. If you’re looking for a fun way to get your heart rate up for 30 minutes today, try grabbing a family member or friend and, if applicable, your favorite furry friend and try this workout!
My Top 10 Healthy Grocery Shopping Tips
As part of this campaign with GNC, I was also asked to write about my healthy grocery shopping tips. I’ve blogged about grocery shopping a lot over the years, so I decided to pick my top 10 tips that keep me healthy.
- Be flexible and make (healthy) substitutions. Every week, I create a meal plan and shopping list. I’m more likely to stick to my list if I enter the grocery store with a plan, BUT if there’s a more cost-effective option available””for instance, my meal plan calls for Brussels sprouts, but broccoli is on sale””I’ll alter my list in order to save money while still getting a healthy substitute.
- Eat a meal or snack before shopping to help eliminate impulse and unhealthy buys. If I shop on an empty stomach, all sorts of cookies, chips, and other goodies end up in my shopping cart!
- Start shopping in the produce section. That way, I fill my cart with tons of fresh produce. If I shop the produce section last, I typically blow through it because I’m sick of shopping or I find that there’s not much room left in my cart.
- Aim to fill half of my grocery cart with produce. I can’t bear to waste food, so when I see fresh produce on my kitchen counter or in my refrigerator, I’m more likely to add it to my meals.
- When it comes to salad, try “leafy greens.” I used to buy bagged salad mix because it was easy and familiar, but now I switch it up with spinach, kale, and collard greens. You can use these leafy greens the same way in your salads and they’re more nutritious.
- Shop the reduced produce section with the goal of using what you buy THAT day. The reduced produce section is great for buying nutrients at a reduced cost, so as soon as I purchase something and bring it home, I immediately eat it or cook with it so it doesn’t spoil.
- Check out the freezer aisle for great deals on frozen fruit and veggies. Berries, in particular, are so much cheaper in the frozen section and they don’t spoil as quickly!
- Instead of buying regular potatoes, try colored varieties. Red potatoes, purple fingerlings, and sweet potatoes are loaded with antioxidants!
- Shop mid-week, if possible. I find that I do my healthiest grocery shopping when the store isn’t crowded, and I’m able to focus on my list and make smart choices.
- Stock up on healthy staples whenever they go on sale. Whenever my favorite, healthy products go on sale at the grocery store, like canned tuna or peanut butter, I make sure to stock up. I know these things will get eaten, so having them always on-hand encourages me to eat better.
Question of the Day
What are your top tips for healthy shopping at the grocery store?
Fitfluential LLC compensated me for this Campaign. All opinions are my own.