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Sample Weekly Workout Plans

by Annalise Hafner

With busy schedules, it is not always easy to fit physical activity into our days. The Physical Activity Guidelines for Americans recommend adults strive for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity each week and 2 days of muscle-strengthening activities involving all major muscle groups. Looking at your schedule in advance and creating a plan at the beginning of the week is a great way to fit physical activity into your routine.

Below are examples of weekly workout plans that meet aerobic exercise and muscle-strengthening guidelines. These are designed to assist anyone looking to create their own plan but are not meant to serve as recommended or individualized regimens. That being said, feel free to use these plans as a starting point and always modify any activities to suit your needs. A mix of moderate and vigorous-intensity exercises may be more realistic. Additionally, muscle-strengthening activities may also contribute to your aerobic activity minutes if performed in a circuit fashion with shorter rest intervals or in a HIIT training style.

Keep the following in mind as you plan your weekly workouts:

  • Be as physically active as any health conditions, injuries or disabilities allow. Refer to these resources to find activities that work for you.
  • Increase your activity levels gradually to meet the recommendations. Take into account where you are now, where you want to be and increase your activity over time.
  • Make a game plan and write it down. Be as specific as possible.
  • Outline what you want each activity to look like.
  • Add up your planned aerobic activity minutes for the week. Double any vigorous-intensity activity minutes when finding your total minutes.

Disclaimer: Individuals should seek medical evaluation and clearance from a doctor before beginning any exercise regimen. All activities should be carried out at a pace and intensity that is comfortable for the individual.

Sample Plan: Moderate-Intensity Aerobic Exercise

Monday
7:00 – 7:30 am Water Aerobics
12:20 – 12:30 pm Brisk Walk at Lunch		40 min
Tuesday
12:20 – 12:30 pm Brisk Walk at Lunch
5:30 – 6:00 pm Bodyweight Strength, Squat to Overhead Press, Reverse Lunge with Rotation, Push-Ups, Single-leg Romanian Deadlift, Reverse Ab Crunch		10 min
Wednesday
7:00 – 7:15 am Yoga
12:20 – 12:30 pm Brisk Walk at Lunch		25 min
Thursday
12:20 – 12:30 pm Brisk Walk at Lunch
5:30 – 6:00 pm Bodyweight Strength, Squat to Overhead Press, Reverse Lunge with Rotation, Push-Ups, Single-leg Romanian Deadlift, Reverse Ab Crunch		10 min
Friday
7:00 – 7:30 am Water Aerobics
12:20 – 12:30 pm Brisk Walk at Lunch		40 min
Saturday10:30 – 11:00 am Family Bikeride30 min
Total Minutes:155 min

Sample Plan: Vigorous-Intensity Aerobic Exercise

Monday6:30 – 7:00 pm Kickboxing Class (x2)60 min
Tuesday7:15 – 7:45 am Lap Swimming (x2)60 min
Wednesday6:30 – 7:00 pm Bodyweight Strength, Squat to Overhead Press, Reverse Lunge with Rotation, Push-Ups, Single-leg Romanian Deadlift, Reverse Ab Crunch
Thursday7:15 – 7:30 am Run (x2) Jog 3 min, Run 9 min, Jog 3 min30 min
Friday6:30 – 7:00 pm Bodyweight Strength, Squat to Overhead Press, Reverse Lunge with Rotation, Push-Ups, Single-leg Romanian Deadlift, Reverse Ab Crunch
Total Minutes:150 min (75 min vigorous)

To learn more about the difference between moderate-intensity and vigorous-intensity physical activity check out the CDC’s Physical Activity Basics.

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Don’t Wait, Start Your New Year’s Resolutions Today!

by Annalise Hafner

Resolutions should not be reserved solely for the New Year. You can make resolutions or goals at any time of the year. Why not start now, with a holiday season goal: to be the healthiest and best version of yourself during this busy time of the year!

Big things happen when we start with small changes in our everyday routines. Maybe it is the year that you devote time for self-care and mindfulness to reduce stress and avoid the tendency to overindulge with holiday foods. 
Use these 3 simple steps to begin your holiday season with a goal for a healthier you.

  • Write down a few goals for yourself and place them in a location that will serve as a reminder, such as a bathroom mirror or computer screen.
  • Include why these goals are important to you. Be specific: include steps as to how, when, and where these goals can be achieved.
  • Give yourself a pep talk. Imagine what it would feel like to accomplish your goals. Stay positive and believe in yourself. 

Read our blog post on how to stick with your goals.

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Do Omega 6 Fats Cause Inflammation?

by Carolyn Dunn, PhD, RD, LDN
A plastic bottle of sunflower oil beside an empty pan on a gas stove

You may have heard that foods high in omega 6 fats (soybean oil, safflower oil, sunflower seed oil, vegetable oil) can cause inflammation in the body. Since inflammation is the root cause of most chronic illnesses including heart disease this would not be good. So, where is this theory coming from that omega 6 fatty acids cause inflammation? One reason for this claim is that omega 6 fats such as linoleic acid can be converted to arachidonic acid in the body. Arachidonic acid can be converted to prostaglandins which can set off an inflammatory response. BUT WAIT – in reality, hardly any linoleic acid gets converted to arachidonic acid.

According to Dr. Frank Sacks, professor of cardiovascular disease prevention at the Harvard TH Chang School of Public Health, “Although the pathway is there, it’s not active unless there is a deficiency of omega 6 fats. When you eat omega 6 fats, you’ll see an increase in linoleic acid, but you will not see an increase in arachidonic acid or prostaglandins.”

Many studies show that consuming foods containing omega 6 fat, especially when they replace saturated fat, lowers the risk of heart disease. “There is no good clinical research that shows adverse effects for omega 6 fats. In fact, studies actually show beneficial effects.” Sacks says.

This points to something we teach intro nutrition students. Just because there is a pathway for something to happen in the body – linoleic acid to arachidonic acid to prostaglandins – does not mean it will happen. Logic without proof is not a reason to change dietary recommendations. 

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5 Tips for Using Your Freezer to Waste Less Food

by Sarah Myer
Woman standing in front of fridge with both the fridge and freezer doors open making a grocery list.

Cooking during the pandemic definitely changed how we use the freezer. These 5 tips have been helpful to reduce food waste, reduce meal prep time, and help us use our freezer more effectively.

Freezing Food is about Preserving the Quality of the Food

Oftentimes you will see the phrases “Best if used by,” “Sell by” and “Use by,” among others. It can be confusing but these dates refer to product quality and flavor and are not expiration dates. (The one consistent exception to this is infant formula. That date does mean what it says and any unused formula should be discarded after that date.)

The next time you notice a food product whose label date has passed, check for signs of spoilage like color, consistency or texture before deciding to consume or throw away.

Know How Long Something Can Be Refrigerated or Frozen

Technically, if you freeze something, it should last forever. But in reality, the quality of the food diminishes the longer it is in a freezer. Here are some guides from NC State Extension and FoodSafety.gov that may help.  

Freeze food when it is fresh

The freezer cannot reverse time. It just stops it for a while. It is best to freeze food that is fresh or food that has just been cooked (but cooled properly).

This is especially important for fruits and vegetables. Blanching fresh fruit and vegetables before freezing will kill enzymes that cause produce to turn brown and deteriorate.

  • Frozen vegetables will be mushier than their fresh counterparts so consider using vegetables in soups, sauces, or mixed side dishes.
  • Sauces and stocks freeze well. Making extra sauce and freezing it has definitely helped us on busy nights when there isn’t a lot of time for meal prep or dinner.    

Do not put hot food in the freezer

This is both a health safety issue and a food quality issue. The food danger zone is 40o to 145o. Food should not be in the temperature range for more than 2-6 hours depending on the food. Cooked foods should be cooled down to under 40o before being frozen. Bacteria can grow in this temperature danger zone and your freezer temperature can be raised if you have a lot of hot food in your freezer.

Do not put food in the fridge to cool down immediately after cooking. Ideally, food should be left to cool down to room temperature on the stove or counter, and then transferred to the fridge to keep cooling down to 40o or below. Then food can be frozen. If the food is not cooling down quickly, you can portion out the food into smaller portions or add an ice bath to the food to cool it down.

Label Everything

This is one of my favorite tips from the “It’s Always Freezer Season” cookbook by Ashley Christensen and Kaitlyn Goalen. They even have a google spreadsheet with a list of everything they have in their freezer. We don’t have that much space in ours, but labeling everything has definitely helped us be more confident about the food we pull out of the freezer.  

Labels should be easy to find whether you store your frozen foods in glass, plastic, or plastic bags. Make sure you include the date as well as a description of the food.

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How to Modify Any Workout

by Annalise Hafner

There are countless workouts available online, but they likely are not always a perfect fit for you. The good news is you can modify any workout you find! Maybe not yet, but after reading through these tips, you will have the skills to make any workout your own.

Start by focusing on the FITT principle for physical activity.

That is, think about the frequency, intensity, time, and type of physical activity you include in your routine.

  • Frequency refers to how often you engage in physical activity. Choose to adhere to a workout plan 3 to 4 days out of the week rather than everyday if that better fits your needs and current physical activity levels. Find a schedule that works for you.
  • Intensity refers to how hard you are working during your physical activity session. You always have the option to lower your intensity by slowing your pace, grabbing lighter weights, or performing 2 sets rather than 3, for example. In the same vein, you can always increase your intensity to make a workout more challenging.
  • Time refers to the duration of your physical activity session or intensity intervals. Decrease the total moving time for a cardio plan or shorten work intervals during a HIIT workout to modify the time.
  • Type refers to how you are being physically active. You do not have to stick to one type of activity. In fact, it is great to vary your movement patterns and engage in different activities. Maybe a strict jogging plan is not for you. Try jogging with the plan some days and cycling or doing bodyweight strength workouts on the other days to add variety.

Look up exercise modifications to make any workout your own!

In addition to the countless workouts available on the internet, you can also find modifications to any exercise.

  • Search for exercise modifications. For example, “how to modify a plank” or “alternate exercise for jumping jacks” yield a variety of resources and options.
  • Try searching for standing or no jumping workouts on YouTube for routines with fewer exercises you may have to modify.

Key Takeaway: You have the ability to make any workout fit your needs and work for you! Do not let one exercise or one aspect of a workout stop you from trying it out. It may take practice and a little more effort on your part at first, but learning to modify workouts can empower you to move more and try different activities.

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Happy Planksgiving!  30 days of Thanks and Planks

by Kelly Nordby, RD, LDN

It’s Thanksgiving!  What a great time to give gratitude for family, friends, colleagues, and a support system that is absolutely crucial to keeping us upright…our core! Be sure to check out the plank modifications and challenges below to create a challenge that works for you.

Woman planking

My aerobics instructor shared that she was doing a Planksgiving Challenge…30 days of thanks and planks.  Just to be team players, several of us offered to join her about a third of the way through the challenge.   On day 1, you begin with holding a plank for 1 minute and incrementally work up to 5 minutes.  I have been choosing the forearm plank, but everyone chooses the plank position that works best on an individual basis.

I have to say that the idea of holding a plank for 5 minutes is daunting, but we have gradually worked up to 3 minutes so far and while I am not comfortable by the end, it is not as bad as I thought that it would be.  Doing it with the support of others and an upbeat song that lasts about the duration of that day’s plank is key!!

The challenge that we are doing is adapted from ilovekickboxing.com; however, I googled “Planksgiving Challenge” and about 564,000 results came up, so apparently there are many out there who are giving thanks to their abs.

Our Planksgiving 30-day Challenge* (feel free to adapt to your own personal fitness goals):

  • Feel free to adapt to your own personal fitness goals. Adjust the times and modify as you see fit.
  • Plank Modifications
    • Place your forearms or hands on a stable chair or on the wall.
    • Lower your knees to the floor.
  • Plank Challenges
    • Try a plank march, alternating the arm you begin with.
    • Raise and lower one leg at a time while maintaining your plank position.
  • Disclaimer: Individuals should seek medical evaluation and clearance from a doctor before beginning any exercise regimen. All activities should be carried out at a pace and intensity that is comfortable for the individual.
Day 1 – 1 minDay 11 – RestDay 21 – 3 min, 15 sec
Day 2 – 1 min, 15 secDay 12 – 2 min, 30 secDay 22 – 3 min, 30 sec
Day 3 – 1 min, 30 secDay 13 – 2 min, 45 secDay 23 – Rest
Day 4 – 1 min, 45 secDay 14 – 2 min, 45 secDay 24 – Rest
Day 5 – RestDay 15 – 3 minDay 25 – 3 min, 30 sec
Day 6 – 1 min, 45 secDay 16 – RestDay 26 – 4 min, 15 sec
Day 7 – 2 minDay 17 – 3 minDay 27 – 4 min, 30 sec
Day 8 – 2 minDay 18 – 3 minDay 28 – 4 min, 45 sec
Day 9 – 2 min, 15 secDay 19 – 3 min, 15 secDay 29 – Rest
Day 10 – 2 min, 15 secDay 20 – 3 min, 15 secDay 30 – 5 min

Happy Planksgiving!

*adapted from ilovekickboxing.com

Is it ok to eat a hot dog every now and then?

by Cathy Thomas
A hot dog with ketchup and mustard

For most of us, we should strive to eat healthy most days of the week. However, “cheat” days are part of our lives and on some eating plans, encouraged. So what do you eat on splurge days? Pizza, pasta, hamburgers, sweets or hotdogs? Researchers from the University of Michigan School of Public Health, Department of Environmental Health Sciences published findings in Nature Food detailing their newly developed Health Nutritional Index, analyzed individual foods based on their composition to calculate each food item’s benefits using 15 dietary risk factors.

According to the author’s calculations, a beef hot dog on a bun resulted in a loss of 36 minutes of healthy life “largely due to the detrimental effect of processed meat,”. The interesting news is that a peanut butter and jelly sandwich was associated with an increase of 33 minutes. Foods like baked salmon, salted peanuts, and rice with beans were also associated with gains between 10 and 15 minutes.

It is important to know that swapping 10% of daily caloric consumption from beef and processed meats for fruits, vegetables, nuts, legumes, and certain kinds of seafood could reap significant health benefits, with the team citing a gain of some 48 minutes per person per day making these foods the winners and gave us precious more minutes.

So knowing this, I am saying no to hot dogs. NO MORE HOTDOGS on my menu as well as limiting highly processed meats. I am looking forward to more wonderful days of enjoying this great life and good health. Hotdogs and highly processes meats, you lose, health, you win!

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Getting Ahead of The Holiday Meal Cost

by Casey Collins
a whole roasted chicken on a silver platter surrounded by a holiday table setting

Everyone loves the holidays, but let’s be honest, it can get expensive, especially when you have several guests to feed. Our NC State colleagues on the More in My Basket team have created a great six-part series on how to prepare and get ahead of the holiday meal cost. They recommend planning your menu in advance because it allows you the opportunity to be sure all your favorite dishes are included. You also want to stick to your menu items and buy in advance over the course of several grocery trips. This will help spread out the expenses and lower the impact on your monthly food budget.

If you don’t have time to implement all of the planning strategies before Thanksgiving, use what you can and plan ahead for your next big holiday meal.

View the links below to read more on each topic and get downloadable pdfs for each part of the series.

Getting Ahead of the Holiday Meal Cost 6-Part Series:

Cookbook laying open on a white countertop.

Part 1 – Finding Your Recipes and Preparing Your Kitchen

canned vegetables on a wire shelf in a grocery store

Part 2 – Canned Goods

clear glass containers with dry pantry ingredients

Part 3 – Dry Ingredients

5 spoons filled with brightly colored spices on a black background

Part 4 – Spices

freezer section in a grocery store

Part 5 – Frozen Items

Inside view of a fridge with fresh vegetables and brightly colored containers

Part 6 – Perishables

For more information or questions about the series, contact the More in My Basket team.

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Find Your Fitness Connection

by Annalise Hafner

Whether you use the word “fitness” or “exercise” or “physical activity” to describe your daily movement, everyone could benefit from a change up to their current routine no matter how small. Some of us really enjoy running or going to the gym, while others find joy in other forms of movement. While there is absolutely nothing wrong with running or going to the gym (these are amazing ways to engage in physical activity!), there are countless other ways to get our bodies moving. If you are looking to try a new routine or new activity, look no further!

The Physical Activity Guidelines for Americans recommend adults engage in 150 minutes of moderate-intensity OR 75 minutes of vigorous-intensity aerobic activity each week. Aerobic activity can be moderate or vigorous intensity. Moderate-intensity activities, like brisk walking, make your heart beat a little faster than normal. Vigorous-intensity activities, like jogging or running, elevate your heart rate even further. We can meet this recommendation through a variety of activities. The goal is to find activities you enjoy – that is your fitness connection!

Are you looking to start a new routine?

Check out these sample programs from our colleagues at Eat Smart, Move More NC. Feel free to modify or adapt them as you see fit to meet your current fitness levels. Change up your walking or jogging route for some added variation.

Are you looking to try a new activity or change up your current routine?

Review the list below and pick one new activity to engage in. Many can be done easily from home and require little to no equipment. Others may require access to an outside facility or fitness studio, but are worth looking into if you are interested.

  • Swimming or Water Aerobics: Low-impact aerobic exercise that engages most muscles in the body.
  • HIIT: High-intensity interval training combines short, maximal effort work intervals with rest intervals. HIIT workouts are adaptable, quick and effective. Check out example HIIT Workouts, Low-Impact HIIT Workouts for Older Adults or Tabata Workout at Home for inspiration.
  • EMOM: A type of HIIT workout, every minute on the minute workouts are also very adaptable. Choose 1 or 2 exercises and a number of repetitions for each. Every minute on the minute you complete the exercises and repetitions and then rest for the remainder. Follow this format to create a short and effective workout.
  • Boxing/kickboxing: Cardio boxing workouts focus on air punches and do not require any equipment. If you have access to a gym or boxing studio, these classes can be a great way to get your blood pumping and relieve stress.
  • TRX: Total resistance exercise training utilizes suspension straps and your bodyweight for a great muscle strengthening workout.
  • Yoga: Mind-body exercises that involve strength, flexibility, balance and core training. Start your morning off with these simple yoga stretches for a relaxing start to your day.
  • Pilates: Low-impact muscular strength and endurance and flexibility training. A great bodyweight workout you can do from home.
  • Barre: Ballet-influenced exercises that involve strength, cardio and flexibility. You can opt to use light weights or bodyweight.
  • POUND: Did you know drumming can be a full body workout? POUND combines cardio, strength, pilates and yoga to get your heart rate up while drumming along to the music.
  • Powerlifting or Olympic lifting: These require specific equipment and techniques but certain gyms offer small group or personal training.
  • Rock climbing or bouldering: If you have access to an indoor climbing center, it may be worth checking out. All equipment is available on site and the courses are generally changed at some frequency for added variation and challenge. Bouldering is a form of free climbing that does not require a harness.
  • Hiking: If you live near a trail, lace up your shoes and get moving.

Think Outside the Box Activities

  • FootGolf: A sport that combines soccer and golf. The main goal is similar to the main goal of golf: to get the ball from the teeing ground into the hole in the least number of shots possible.  
  • Pickleball: This sport is played on a badminton court and combines badminton, tennis and ping pong. It is a fun way to stay active and with a smaller court, it places lower stress on your knees and joints than tennis.
  • Geocaching: A treasure hunt of sorts, geocaching could be a fun way to change up your walking route. All you need is a phone or GPS.
  • Plogging: Picking up trash while jogging, or plogging, is an environmentally friendly way to get moving and keep your community clean.

If you need more guidance or inspiration, check out our suggestions for more free ways to exercise at home for additional online resources. Let’s get moving!

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How to Manage Holiday Stress

by Annalise Hafner

Stress can be a powerful and often unnoticed force in your life. It can influence weight, mental health, quality of sleep, and have effects on blood pressure, heart rate, and the immune system. When chronic stress is present, a hormone called cortisol is released which increases glucose in the bloodstream. This increase in glucose is the reason you are more likely to reach for a doughnut or cookie during stressful times. There is typically no shortage of stressful situations (and sweets) during the holiday season. But the good news is, you can manage it. Take away the effect that stress has on your life with these strategies: 

  • Ensure you are getting 7-8 hours of sleep at night. You can tackle almost anything life throws your way after a good night’s sleep. 
  • Take a few moments for yourself. Clear your mind by listening to your favorite song or podcast or read a few pages of a good book. 
  • Exercise. All types of exercise have been shown to reduce stress. Stretching and meditating exercises such as yoga or Tai Chi are excellent ways to distance yourself from the stress and refocus your mind. Cardio exercises release endorphins which can create positive feelings.
  • Breathe. Take a few deep breaths in through your nose and out through your mouth. See our tips on mindful breathing.

Take some time out of your day right now to pause and do a quick activity that will relieve stress. Some ideas for quick stress relievers can be found here.


Bonus tip:

During times of stress, eating a healthy, balanced diet is perhaps even more important to support your body’s needs. Here at Eat Smart, Move More, Prevent Diabetes, we love to eat the Med way! A Mediterranean-style eating pattern is an evidence-based approach to a lifestyle of healthy eating. For more information and resources, check out medinsteadofmeds.com.

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