Jack Be NIMBLE!

As a dancer, flexibility is always something I have needed to maintain! In general, staying "nimble" is so good for your muscles, so I thought I would share my stretching routine! After all, I did this exact combination 7 days a week in high school, it targets every muscle group and it definitely helped to increase my flexibility!

Lets stretch :)

First, warm up! I did a few laps around the track, you could do jumping jacks, butt kicks, anything to get your muscles a little loose! Hold each stretch for a few 8-counts (if you're not a dancer, shoot for 30 seconds). 

Now, start off by stretching your obliques! You'll feel a stretch on the long side of your torso (in this picture, you would feel it on your left side):

Starting with your right side, go "half way" down, keeping your back flat, and begin stretching your hamstrings. Don't push this too hard- in ALL stretches you should feel a slight resistance (hence the reason why you are stretching). Don't over-do it because it could result in a pulled muscle, ouch. It shouldn't feel unbearingly painful! If it does, stop!

Once that feels comfortable, bend down as far as you can go. The more you stretch, the easier this will become! Once again, don't push yourself too hard. And definitely DON'T FORGET to BREATHE!

 Now take it down to runner's stretch. It is kind of hard to tell in this picture, but keep your front knee at a right angle. Extending your knee past that can cause problems in the future. Protect those precious joints :)

Allow your back leg to bend, and extend your front right leg. This will again stretch your hamstring. Pointe those toes :)

Allow your back knee to fall to the ground and continue extending your front (right) leg! You will feel the burn in your hamstring and left quadriceps. Breathe!

Now "switch" the position of your front and back leg! Bend your front (right) leg and extend your back (left) leg. Bend over towards your front leg. This will stretch out your glutes!

Sit up from your stretch and lean backwards! You will feel this in your back and left hip flexor! Careful on this one!

Almost done with the right side! Head back to runner's stretch.

Lastly, repeat this stretch (it should feel a little easier than the first time!) and you have completed the right side!

Now repeat all of that on the left side! After that, start stretching the "middle". Not sure why I always think of it that way, but it helped me to remember the sequence for all of these years! Stretch your inner leg muscles! (Is it me or do I look super creepy in this picture):

Take it down to the right side. You will feel this in your hip flexors!

Now, switch it to the left side:

And before sitting down on the floor, get a good stretch in, reaching as far as you can to the floor!

Now sit down, and put your legs in a "V". This is one stretch most dancers appreciate, and everyone else seems to hate it! I promise it will get easier with time. Stretch over to your right side, targeting your obliques and right hamstring. Attempt to keep both legs on the ground- you'll notice when you lean over, your opposite leg will try to come off the ground- resist it!

 Next stretch the "inner" portion of your leg.

 Hold it for a while, then switch to the left side....

 Stretch the inner part of your left leg...

 And the worst one.... down the middle.  Breathe, breathe, breathe!

 Butterfly stretch :)

 And another good ole hammy stretch

 Almost done! Stretch those glutes! Feels amazing after being sore from squats!

 Left leg (and a smile doesn't hurt):

 Stretch those quads... repeat on left...

 Downward dog to lean everything out!

 And you are DONE! Do you feel loose and flexible?

 I hope this stretching routine is one you find effective! Remember, flexibility takes time, so make it a goal to stretch after workouts, or as many days as you have time for! Why not stretch while you are watching TV? Props to my sister photographer Paige for awkwardly snapping pics of me at my old high school :)

 Morgan

New Veggie Recipe Discoveries!

Ahhhh, the lovely holidays are already over. I'm sure most of us found ourselves surrounded by endless cookies, candies, and sweets. And I'm sure we all thoroughly enjoyed them! However, now its time to get in shape and make 2013 the healthiest year of our lives! In between all of these unhealthy treasures, I also was able to stumble upon some healthy new recipes thanks to some healthy cooking with my best friend and sister :)

While I oddly LOVE vegetables, I feel like most people cannot stand them. So try these new recipes as a snack or side with a meal and find a way to enjoy vegetables.

Garlic Zucchini

Yum. Totally found an obsession for zucchini this month. I've already made it 5 times, including when I cooked my family's Christmas Eve dinner! It makes a delicious afternoon snack as well! If you're making a serving for just yourself, thinly slice 1 medium zucchini, mince 2 garlic gloves, a few dashes of pepper, and add 2/3 T. extra light olive oil to a small saucepan that you can cover, on medium heat. Allow this concoction to sizzle for about 20 minutes, stirring every few minutes. And enjoy! Your house will smell amazing, and your tastebuds will be satisfied for only ~120 calories! Tossing some yellow squash is yummy too.

Finished product. Scarf it down.

Brussel Sprouts

Well, this recipe is not that creative. However my sister Paige introduced me to brussel sprouts today! I don't think I've ever had them before... but they were delicious! Kind of reminded me of asparagus. All we did was add a few brussel sprouts to a pan, covering the bottom of the pan with water and allowing the brussel sprouts to steam for about 7 minutes.... and all we added was pepper. They were super filling, and a nice change from the normal vegetables I eat. Exciting, huh? Well, the point of this blog is to motivate you to TRY NEW THINGS! So now that Paige inspired me, I am inspiring you.

Coriander Cauliflower

Now this was an exciting moment for me (wow I'm a nerd). I haven't had cauliflower in forever, and I don't recall ever spicing anything with coriander! Thanks to Kate, I discovered this. Dice up the cauliflower head, put on a cookie sheet with a light drizzle of olive oil, preheat your oven to 425, and sprinkle the cauliflower with coriander and pepper. Take them out after 18 minutes, and they should be soft, slightly browned, and ready to be eaten!

Baked Sweet Potato

I love sweet potatoes! Tonight I had them baked for the first time. Usually I create my own version of sweet potato fries (see below) but this was a nice twist! Poke several holes in the sweet potato (so it doesn't explode), microwave it for about 2 minutes to beginning softening it up, cover it in tin foil, then put it in the oven at 350 degrees for 45 minutes- 1 hour. It literally doesn't need anything on it! Keep it simple and healthy. Avoid the salt and butter! It honestly tastes like nature's candy- leave it that way and enjoy! Thanks Mom and Dad :)

Cajun Sweet Potato Fries

 These have become part of my weekly menu. They are sweet and spicy and addicting. I often make them the main part of my meal since they are so filling (plus I like to eat them all!) Take a medium sweet potato, peel it, and dice it into small pieces. I usually cut eat slice into fours so that it cooks faster. Put them in a metal pan or on a small cookie sheet, and drizzle them with 1 T. olive oil. Sprinkle cajun seasoning and a touch of pepper, coating the sweet potatoes evenly! Bake them at 400 degrees for about 40 minutes, stirring them half way through. You can taste-test them to make sure they are soft enough, and I like mine a bit crispy so I turn on the broiler for an extra few minutes. Thanks to my bestie and old roomate Svenja for introducing these to me... my life feels more complete.

Well, that is all for today! I hope I've inspired you to try a few new vegetables. After all, I've already tried 4 new recipes in the last week.... now it is your turn! Enjoy!

Morgan

Give The Gift of HEALTH!

Okay, well maybe you can't exactly give health as a gift, but you sure can give gifts to motivate your loved one to be healthy! For all those health freaks out there like myself, what else could be better than receiving a gift to enhance your health and well being?

- Workout Clothes. This is a good place to start. At least from a girl's prospective, I know that having cute or new workout clothing motivates me to get up, wear them, and get in a killer workout. And for the guys out there, if you are still wearing your high school gym shorts... its time to upgrade. Maybe you'll meet a gem at the gym. You never know?! Why not look cute while gettin a sweat on? ;) Check out Target, TJ Maxx, or Marshalls for good deals on good clothing.

-Gym Membership. Well, this would be a good one to ask Mom, Dad, or Santa for! What better way to stay in shape?! If you read my last post, you saw my recommendation to check out Groupon/ GILT/ etc. to find gym membership or fitness class package deals. This is a great way to save money! If you're a college student, stop by your gym on campus (where your membership will be free).

-Under Armour for a chilly run. Girls and Guys alike! What workout fanatic doesn't like some good, comfy workout clothing?! Okay, yes, they are even good for being lazy in :) Might as well toss in a running headband and gloves to complete the "outdoor run" look!

-Running Shoes or a Giftcard. I can't tell you how many times I've heard people say that they're excited to go for a run.... but first they need new running shoes. Stop putting this off (because otherwise you will never go for a run) and get this on your Christmas list! Running shoes are a runner's ONLY piece of equipment, so invest some effort into buying them. Go to a running store (I love South Boston Running Emporium http://runningemporium.com/ ) and have them fit you for shoes. Buying the correct size/width/shape/fit is crucial to save your feet and joints from damage.

-Water bottle. Save the Earth! (or shall I say "World Peace"?) Eliminate waste and increase your water consumption by adding this to your wishlist!

-Registration into a race! I like this idea, haha. Typically races range from $20-$50 from what I've found, but it is an amazing experience, usually benefiting a great cause.... and you will get a free t-shirt (my fav part). This will motivate you to begin or continue training up until your race day.

Other general ideas: workout videos (love Jillian Michaels/ Insanity/ P90X), workout books, a magazine subscription (I love SELF Magazine), free weights, kettle bells, headbands, a tub of Muscle Milk (YUM), yoga mat.... the list goes on! Get creative!

Thanks to my bestie Svenja for inspiring me to write about Runner/Workoutaholic gifts :)

Morgan

Switch It Up: Spinning!

One thing that makes me super duper happy and excited: switching up my workout routine. Not only is it good to confuse your body with different exercises, but it's good for your mind and keeps you from developing "workout boredom syndrome."

spinnnnn :)

After a fun holiday get together with the Miss Boston crew last Saturday night (and WAY too much delicious food, compliments of Dustin Rennells), I was determined to get in a killer workout. Lucky for me, the wonderful Miss Boston Executive Director, Steph Janes, is an amazing Spin Instructor at the Boston Athletic Club in Southie on Sunday mornings.... I knew this the perfect opportunity to get my sweat on- boy was I determined.

The last time I took spinning was probably a year ago, and I forgot how much I loved it! It's the best way to clear your mind and relieve stress... Especially when there's an awesome playlist (thanks Steph!). If you've never done spin, I strongly suggest giving it a try. The instructor sets a workout to a set of songs and combines sprints, jumps, and hills to make you burn crazy calories. Throughout the workout, you adjust your resistance knob based on what the instructor tells you to do.

Honestly, the first time I tried spinning, I was so nervous. (For some reason before my first class, someone told me a majority of people vomit after their first session because it is THAT hard..... False). If you've ever been told this, ignore it, you can do it!! I was worried I would be embarrassed if I couldn't keep up with everyone. The beauty of spinning is that nobody knows how much you are increasing your resistance (except yourself), so don't worry, you won't make a fool of yourself! Now, don't interpret that as me telling you to "slack-off" in spinning, but if you were petrified like I was, take my advice in your first class. Challenge yourself each more with every session!

This time around, I had a blast and really pushed myself to pedal harder and faster than I ever have before! Needless to say, I left the class feeling refreshed and so proud of myself! My favorite part of a workout is the feeling afterwards. I also have to attribute my spinning success to having the world's best instructor (another shout out to Steph!!!).
***Check out Groupon or GILT (or any of those sights) for gym deals. Today I found a deal for 10 fitness classes for $35. Deals are everywhere! Now that it is winter, get your bum off the couch and get active! Start your New Year's Resolution early! There are plenty of indoor fitness classes to keep you entertained and in shape... or you can tough it and take a jog outside in the brisk weather (bundle up)!!

Get motivated, DON'T BE AFRAID TO TRY SOMETHING NEW, and most importantly, have fun.

Morgan

Avoid the Holiday Bulk-Up!

Ahhh, it is finally the best time of the year! Wow, how time flies. While I 'm sure everyone can't wait for the the cozy sweaters, Christmas baking, candles, lights, and happy music, it is crucial to not completely abandon the workout and dieting routine you have finally perfected!

Here are a few little tips to avoid the holiday "bulk-up":

Remember to keep your portions small! You don't need to avoid all of the delicious appetizers and cookies that make Christmas so wonderful, but do remember to enjoy them in moderation! If you know you are going to a holiday event on Saturday, save that day for your cheat meal. Using a small plate can be helpful (rather than hovering over the food and inhaling the entire thing before you even realize it).

If you can't make it to the gym, make time for an in-home workout! In fact, last year my amazing sister Paige bought me a kettlebell and workout book for a gift, which has been put to great use this year! Buy yourself a little Christmas gift: kettlebells, workout videos, yoga mat, or even a cute new workout outfit- anything that will motivate to stay fit during the colder months. For some reason a new workout tank gets me SO excited to exercise (must be a girl thing?) so treat yourself! And why not give a "healthy" gift to your loved ones? Maintaining your workout regimen will greatly benefit you, especially if you're indulging :)

why WOULDN'T you want to workout when you have these?

If you are cooking, opt for some healthier options! Instead of high-calorie dips and appetizers, bring a colorful vegetable plate, a colorful dip with pretzels, cute sliced-fruit desserts, or why not my delicious sweet potato recipe? Avoid cream-cheese dips (even though they are incredibly delicious)

fruit kabob- healthier alternative

New Year's Resolutions. Why not start them now? A gym membership or setting a new goal can be the perfect fuel to kick off the new year healthier than you ever have before, but why wait until January 1st? A healthy lifestyle is a DAILY routine, not an on/off habit. If you want to see results, you must dedicate yourself every single day.

Drink lots of water! Holiday drinks and celebrations can quickly add excessive calories to your intake, so be aware, and try to replace as much soda/juice/alcohol with water! 

how perfect is this?

Most importantly, enjoy your loved ones, and keep your body happy by staying healthy!

MERRY CHRISTMAS! (soooo happy I can finally start saying that!)

Morgan

The Importance of Emotional Health- In Loving Memory of Kaitlin Marie Augusta Beske

When you think about health and fitness what is the first thing that comes to mind? Naturally, I picture exercising, people at the gym, and dieting. However, "fitness" is comprised of not only physical health, but emotional, mental, spiritual, and social health. These are important aspects that are often forgotten about. While I know this is a very different post for me, its been weighing on my heart that I should share HOW important emotional health and concussion awareness is.

This is dedicated to my best friend of 20 years, my gorgeous and radiant angel now in Heaven, and our "quadruplet". 

Kaitlin Marie Augusta Beske

Incredible photo by Ashley Lemke

The story all began when Kaitlin and I were 2 years old. Somehow my parents picked the perfect neighborhood, Jupiter Way, for us to build a house and grow up in. To our luck, we were blessed with the Beske family living down the street- little did we know the incredible impact Cindy, Chuck, Kaitlin, and Andrew would have on our lives! Kaitlin quickly became our favorite neighbor, our best friend, and shortly after, our "quadruplet". (If anyone reading didn't already know, I am a triplet with my sisters Paige and Lauren. Kaitlin became one of us!).

Quadruplet Stuffed Animal Slumber Party :)

Our days consisted of running back and forth between our neighboring houses, playing with baby dolls, Barbies, and stuffed animals for hours on end, and sharing WAY too many giggles. Kaitlin grew to be the very first friend and best friend I've ever had. Our bond was unbreakable.

Luckily for us, our friendship was not limited to our younger years as many friendships turn out. Despite my family's brief move to Texas in second grade, Kaitlin and I wrote back and forth to each other and maintained our adorable 8-year-old friendships through letters. One year later when my family was fortunate enough to move back to Minnesota and into our SAME house on Jupiter Way, Kaitlin and I were ecstatic! I'm pretty sure my sisters and I went to the Beske's house before starting to move back into ours. :)

Limited Too matching plaid pants... yup.

We were inseparable. Our friendship flourished through junior high school as we both made the "Starliners" which was the Lakeville Junior High Dance Team, started our own daycamp for young girls called "Dance, Fun, and More", and watched Bruce Almighty way too many times. I won't dare post all of those embarrassing pictures!

Beske front and center :)

love you Kait.

As time quickly passed, we spent endless hours together on the Varsity Cougar Dance Team in high school, on weekends at competitions, and on weeknights when we needed a "lazy movie night with cookie dough." Like I said, Kaitlin was like our sister.

so many incredible memories!

best-friend Henna tattoos :)

Before we knew it, we were graduating high school. Kaitlin would be attending Bethel University in Minnesota, and while I initially attended Winona State University in Minnesota, I had plans to transfer to the new and exciting city of Boston. (But not before the Bergs and Beskes took our amazing senior spring break trip to Cancun!)

Cancun 2009: Quadruplets :)

My sisters and I were so lucky to have Kaitlin as a part of our family..... and for us to be accepted into the Beske family as if we were one of their own!

Although 1,000 miles seperated us once I moved to Boston, Kaitlin remained my best friend. My future bridesmaid and lifelong sister. I am so blessed to have made incredible memories with her when I was home at the end of August this year. Kaitlin, Paige, Cindy, and I went to the Twin's game (my first time at the new stadium) and had way too much fun.

I will forever cherish these pictures.

already looking like a real-life angel :)

Unfortunately over the next few months, Kaitlin encountered a few concussions causing head trauma. Due to complications and a few months of struggling, this head trauma resulted in Kaitlin taking her life. I will never forget the phone call I received from my sister late at night on October 21st. How could the happiest, most bubbly, vivacious, faithful, and incredible friend have felt so helpless?

While we cannot spend the rest of our lives questioning how such an incident could have occurred, we can cherish the incredible memories Kaitlin shared with us. We can also realize how important emotional health is in our own lives! And this was the point of my post. It is my hope that whoever is reading this knows that life is so precious. You are SO cherished here on Earth, and if you are ever feeling down, please at least know that I am here to listen! I am 100% confident that Kaitlin felt loved, but she was not the same after her concussions. This brings up another point: take care of yourself while exercising, and if you encounter an injury, make sure you and your family are aware of the symptoms, just as the Beskes were. While we can't bring Kaitlin back, we can educate others to be aware of the dangers concussions can bring, and live in her memory!

Quads Fo Life <3

While Kaitlin may not be physically present on Earth anymore, I can feel her around me every day. Her positive spirit, contagious laugh, and pearly smile could brighten any room. It is my hope that everyone reading this takes time to evaluate their health and well-being after reading this. Life is too short.

Rest in Peace my beautiful angel. Prepared to live each day to the fullest for you every day forward! You will never be forgotten Kaitlin.

Thanks for letting me share,
Morgan

Mix It Up: Beating Salad Boredom :)

When training for an event or trying to become more healthy in general, I'm sure we all know how salads seem to take over as a staple meal. Packed with nutrients, vitamins, and fiber (and hopefully minimal fats), salads work wonders in achieving goals..... unless you get sick of them. I've been on a salad-kick lately, and I started forcing myself to be creative because I could not eat the same thing over and over. Here we go:

MIX IT UP!

Lettuce! Use whatever lettuce floats your boat. After all, its the goodies you put on top of the salad that makes or breaks it! Romaine, Spinach, Spring mix, you name it. Spinach is my favorite since it is SO nutritious, and honestly you can hardly taste it when it is mixed in with everything else.

Vegetables! LOAD EM UP. I find that salads are the easiest way to get all my veggies in for the day (duh) so get creative! I like red/yellow/orange peppers, tomatoes, avocado, corn, shredded carrots, cucumbers, onion, ANY vegetable you can tolerate!

Need a little sweet or salty? This is my favorite part (wow, I sound like such a salad nerd...)! I love adding a small amount of sunflower seeds or raw almonds to my salad. Dried fruit can be delicious too, but try it in small amounts since it tends to be SO high in sugar. I enjoy a small sprinkle of dried cranberries, better known as Craisins. Sometimes I add 1/4 teaspoon of brown sugar to my Balsamic Vinegar to give it a little more "sweet".

Protein should be incorporated into every meal of the day. As mentioned before, I've heard trainers say you should be eating 1g for every pound of body weight.... if you're 150lbs, shoot for 150g of protein per day. It is difficult, but it helps you to build and maintain muscle while keeping you full. Especially if you are eating salad, incorporating protein is crucial (otherwise you will be hungry in 10 minutes since spinach and lettuce aren't all that caloric). Grill a chicken breast, shrimp, or salmon. Shred up some deli meat or toss some black beans, chick peas, or edamame on! Delish.

 Dressing: the most obvious, best choice for dressing is Balsamic Vinegar. No, not vinegarETTE. Although it isn't all that flavorful, I've come to really like it, just make sure to use it in VERY small amounts. A little goes a long way and you don't want your salad to be too acidic! I always do less than 1 tablespoon and that is plenty. Mix it up with olive oil if you want, and if you really can't handle balsamic vinegar, shoot for a dressing that is low in fat. I also really like Newman's Own "Lite" collection.. Lite Roasted Garlic Balsamic Vinegarette or the Lite Low Fat Sesame Ginger.

What to avoid: any dressing high in fat... I'd highly recommend avoiding ranch/ thousand island/ bleu cheese. These dressings can make a salad worse than a cheat meal.  

Long story short: mix it up and don't get bored. Remember how easy it is to PACK A LUNCH, and they even sell tupperware that comes with a little salad compartment that hooks into the top lid... no more excuses about "hating soggy salad." Now go enjoy another salad (and don't forget about your cheat meal once a week!)

Morgan