30 Minute Travel Exercise Circuit

Being away from home and a normal routine shouldn’t mean your activity level suffers. This is especially the case if you’re traveling for leisure rather than work. For me, exercise is about a healthy mind, not just a healthy body. It balances my mood, keeps any anxiety down, and while traveling gives me peace in maintaining some type of routine. While I am on vacation right now, I wanted to share a circuit you can do while traveling for business (or other reasons) too, with hotel equipment.  Continue reading

Distillery Run and Nourishment Events 

February has been a fun month so far, coming off of a fantastic January, too. I had a couple of speaking events in the past two weeks that were open to the public that I thought I would review since they were so much fun and at such great venues.

The first event on February 6 was the Distillery Run, held in conjunction with the Oddyssey Half Marathon. Their founder and race director is heavily involved in the Philly running community and has seasonal running series and events that support local running charities. This run supported Open Streets PHL.  Carl also directs the Great American Brewery Run series in the greater Philadelphia area. They sound fun too! As long as you enjoy your brews in moderation, of course 🙂

For this event, runners (and myself & another speaker) ran about 3 miles together from the Art Museum steps to New Liberty Distillery. Upon arrival everyone was greeted with a new Philly runner glass on the first floor. We then moved to the second floor, which still has a lot of its old architecture. There, I presented information on nutrition for training, Dr. Michael Ross from the Rothman Institute spoke on injury prevention, and David Wisniewsi from Philadelphia Running Concepts spoke about training for races. The distillery, which used to be horse stables, was such a fun venue due to its ambiance and simple barrel decor! The upstairs, which we spent time in after the presentation portion has a bar and is decorated to enhance its rustic feel. I am not a huge fan of whiskey but enjoyed the tastings. They also have vodka and mixed drinks at the bar if you aren’t a whiskey fan too. I hope to bring other group events here in the future!

Below is first a pic pre-presentation showing off the barrels. Old horse stable doors were still up, too! Next is a shot from my presentation. I think I was talking about medjool dates here!

A special thanks to Siggi’s for donating yogurt for every runner at the event. We had a little leftover which I was able to give away 2 days later at my nutrition for hair, nails & skin event. From a running perspective, yogurt is a great post-workout snack for recovery since it contains quality proteins and carbohydrates that work together to repair and re-energize your muscles. Even though I am allergic to dairy, and I believe more people are than think they are, if you can tolerate it, dairy can be a good source of protein and nutrients for athletes. Siggi’s is a good option because it has such a low amount of added sugar but (per all of my client’s feedback) has great flavor. Another thanks to Energy Bits for 25% off bags of bits for attendees.

My event the following Monday was held at Urban Allure Salon and Spa in Newtown, PA. It was outside the norm but a lot of fun! I educated the group on how to eat to support your hair skin and nail health while hearing best practices for external care from the experts at the salon! I covered the nutrients most essential for skin health, including but not limited to fatty nutrients and water. I also spoke about the benefits of foods over supplements, and how your GI health is related to your biotin status. Below are some foods I was showing off on the left and on the right are some Kneipp natural products.


The salon staff popped in here and there to relate my nutrition topics to services provided including massage, scalp treatments, and nail treatments. Jason from CryoSource hopped in to chat about the benefits of cryotherapy (cold therapy) for anti-inflammatory effects since inflammation can impact your skin health. Finally, the seminar ended with a rep from Kneipp products who spoke about the over 100 year old company’s Ayurvedic and natural ingredients that support your skin. From hand lotions to facial masks to bath salts, she had me sold really quickly! Since dryness in my hands seems to be my worst winter issue, I booked a hot oil manicure that night that was SO nice right before my trip to Austin. More on that Saturday!

Above you can see attendees were offered a discount on services and the NAC Cafe also whipped up some Kelly Approved smoothie samples that will be on the menu soon.

In case you missed it, I shared a couple of tips for winter skin in the latest #AskKellyRD nutrition video. Check it out here.

Forget the Resolutions and Set Realistic Goals!

Lists are a big part of my life that help me stay on track with my goals. They help me on a daily, weekly and monthly basis to get everything I need done, done. My “results & meeting daily and weekly planner” called “Action Day” helps with this tremendously. I found it at staples early in 2014 and while I am big on not wasting paper and keeping things electronic, this was a huge piece to my organizational puzzle. I take the lists and tasks from my amazing planner and each Sunday write important points/events on another weekly list (that I purchased at target) that merges with my husband’s important to-do’s. This way we are always on the same page. In anyone’s life this can reduce a conflict that may occur if one forgets something big the other had going on or if one may forget to tell the other.

Action Day 2015 - Best Planner Ever!  Weekly To-Do's   .

Regardless of how you decide to come up with goals, the most important thing is to always write them down! A goal is just an idea until it is on paper; then it is a commitment. I know in our technology driven world a pen and paper sounds like ancient history, but it is much more meaningful to physically write down a goal that to have it/them in a computer file or in your phone’s notepad. It also enables you to put the goal(s) in a place you will see it/them daily. My husband and I chose to keep our 2014 goals on our refrigerator this past year so we could not avoid them.

Before I get to my method of goal setting for the New Year (or at literally any time), I want to highlight that goals are easier to attain when they are SMART:

Here are examples of common goals one might set for nutrition versus ones that don’t create stress:

Sample “Health” Goal: Lose weight
Sample Unrealistic Goal: Lose 10 lbs in January.
Realistic and sustainable health goal:
Reduce stress and increase confidence 
through flexible food and fitness choices.

I have one tip for everyone related to the above examples: STEP AWAY FROM THE SCALE. Don’t let it define you. In the US we easily let pounds on the scale and BMI define us, when in reality those number often don’t correlate with health.

Many times the “realistic” is the part we forget when setting well thought out goals. Last year my husband had a goal to “always pack lunch for work”. This was completely unrealistic since he has many lunch based meetings and he therefore did not accomplish it. “Bringing lunch to work 3 days per week” is likely a more attainable goal.

Now for my approach to goal setting…

After reading a bit, attending a conference session, and listening to a great RD role model Chere Bork in 2013, I had a discussion with my husband and we decided to take a new approach to the whole “New Years Resolution” thing for 2014. I am ecstatic to say we reached almost all of our goals. The only mutual goal we did not meet was making it to church every single Sunday. The only personal goals I did not achieve were doing my physical therapy exercises twice each week (for my hip and knee from running), and making it to yoga twice every week. I could easily look at this and say I failed at those goals. However, it is much better to focus on what we DO not what we don’t. Looking back, I am able to say we made it to church very frequently and never skipped just to sit around, I ran a half marathon injury free this year (first time in 4 years) and I made yoga a priority any time I was feeling stressed or out of balance. I’d say those are all positives!

Hopefully you are getting motivated to set your own goals. Here is how Tim and I create ours. First, we have determined that we will always set goals together. These goals are for our home, time together, faith, travel, and time for family and friends (you can set others too!). We then set our own personal goals. I believe, at minimum, personal goals should cover the following areas:

-Personal Growth
-Spirituality or Religion
-Home/physical environment (can even be your office!)
-Family and friends (including significant other)
-Fun and stress relief

As one of the songs in the movie “Frozen” tells kids (love that movie), we too as adults should remember that we are all a “fixer-upper”. No one is perfect and will always have something to work towards. Just because you don’t want a new job or you think you are as healthy as can be does not mean there is nothing to work on. For example here are a couple of goals in these areas for 2014 and this coming year:

Example 2014 Goals

-Finalize and have the exercise science POS approved
-Help students start a nutrition club (spring semester)
-Complete my 3rd half marathon (fall 2014)
-Go to yoga classes twice each week

Example 2015 Goals

-Reach out to local colleges to research a new nutrition program for Bucks (Spring 2015)
-Volunteer in the area of kid’s health and food insecurity (once/month)
-Complete an olympic distance triathlon (by august 2015)
-Eat my lunch without distractions, away from computer/work (3x/week)

For those of you who have struggled with the same goals in the past, ask yourself why. Maybe improving your food intake hasn’t happened for you because you keep going on fad diets or skipping meals. Maybe a better approach is to have small action plans each month that support healthier habits. In January you can eat breakfast every day. In February drink an extra glass of water a half hour before each meal. In March, add a serving of vegetables to your lunch and dinner. If time management is a constant struggle, you may be trying to multi-task too much. The planner I mentioned above may help with that but maybe you also need to find ways to manage stress, prepare meals for the week, or to sleep more. Another tool I recently learned about is found at Em.todolist.com. The program allows the user to create categories and priorities, set reminders, share lists, and set recurring dates.

No matter what approach you decide to take in order to become the best version of you, remember that achieving goals and building new habits will always take time. Finally, stay positive – it makes everything easier!

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