Try it Thursday: Barre Burn

May 30th, 2013 | Posted by admin in Fitness - (0 Comments)

On my quest to try every new fitness trend, I gave Barre Burn a try at Ur Fit Journey in Sioux Falls. Barre Burn can best be described as Ballet Fitness. In a nutshell, it is a pilates-style class that involves using a ballet bar to bend and sculpt each stretch. That is what the class felt like, stretching, in directed poses and speeds. It seemed ‘easy’ compared to some of the workouts I have done. I use that word lightly as it was definitely not easy to take the stairs at work the next day! I was surprisingly sore! The good sore. The sore you get when you worked muscles you probably didn’t even know you had. It was great.

I also loved the pace of the class which moved in bursts of high energy followed by a break in pace and speed. This pattern allows even the newest of fitness fans to follow along with ease. After the 45 minute session ended, I felt like I had a great workout but I was not overly exhausted or tired. Overall, I can see why the combination of pliés, bends, and stretches can sculpt your body. Barre Burn or any similar Barre class is on my recommendation for any fitness level!

Try it Thursday Recap
Fitness Level:
All Levels!
Light to Moderate
Small Group
Fun Factor:
New, Fun, and Exciting!

Happy Wellness Wednesday!

Well, Memorial Day has come and gone, marking the unofficial start of summer. It’s time to uncover the grills, safety check the bikes, replenish the supply of bug spray and sun screen, and make sure the swim suit still fits.  I don’t know about you, but I’m ready for some summertime fun!

Many of us will spend our summer weekends at the lake, backyard barbecues and camping, but these gatherings are often waist busters with high-calorie pasta salads, chips, ice cream, cocktails and beer.  We can enjoy our warm weather favorites while keeping our nutrition in check with these healthy tips:

  1. Don’t skip breakfast. Eating a breakfast with protein, carbs, and healthy fat kicks our metabolism into high gear and provides energy for our busy summer days.
  2. Our fresh fruit and vegetable options increase during the summer, offering us many choices to add in our meals, enjoy as a side dish, or to create a refreshing cold salad.
  3. When grilling, try a turkey or veggie burger instead of beef, and use a whole wheat bun or lettuce leaf. Or get rid of the bun entirely and make veggie, shrimp or chicken skewers.
  4. On those hot days, reward yourself with a cool treat—but watch the fat. Instead of ice cream, try a low-fat frozen yogurt. Italian ices are also a great way to cool off.
  5. For a serving of fruit as well as a sweet treat, freeze a few grapes and eat right out of the freezer.
  6. When going to the beach, pack a cooler with ice, bottled water, sandwiches on whole grain breads, pita chips, hummus, yogurt and lots of fruit.
  7. Pay close attention to portion control.
  8. Use healthy oils on salad—not heavy dressings.

For those times when you overindulge on the yummy treats, remember the warm weather and long summer days provide plenty of opportunities to maintain an active lifestyle. Here are a few ideas to get you started:

  • Go hiking at a state park or if you live in Sioux Falls the Outdoor Campus or bike trail.
  • Go swimming. Swimming is a great low-impact, big-results exercise that is easy on your joints.
  • Use your lunch break at work to walk outside. Besides getting exercise, that dose of fresh air and sunshine will brighten your whole afternoon.
  • Organize a cookout and include outdoor games like soft ball, croquet, Frisbee…
  • Attend an outdoor festival, concert or exhibit.
  • Go bird watching.
  • Go on a nature scavenger hunt.
  • Go biking.

Ok, South Dakota—share your health tips so we can all make Summer 2013 our healthiest summer ever!

Healthy Memorial Day Grill Recipes

May 24th, 2013 | Posted by admin in Recipes - (0 Comments)

Are you tired of putting the same old hamburgers, hotdogs and brats on the grill all summer long, at what seems like at every cookout? Try these fresh and fun new grilling recipes at your Memorial Day weekend bash!

Mediterranean Portobello Burger
If you’re tired of the same old cheeseburgers at every grill out, then this healthy twist on the classic burger will refresh your taste buds! Top with a Greek-style salad!

  • 1 clove garlic, minced
  • 1/2 teaspoon kosher salt
  • 2 tablespoons extra-virgin olive oil, divided
  • 4 portobello mushroom caps, stems and gills removed
  • 4 large slices country-style sourdough bread, cut in half
  • 1/2 cup sliced jarred roasted red peppers
  • 1/2 cup chopped tomato
  • 1/4 cup crumbled reduced-fat feta cheese
  • 2 tablespoons chopped olives
  • 1 tablespoon red-wine vinegar
  • 1/2 teaspoon dried oregano
  • 2 cups loosely packed mixed baby salad greens

Preheat grill to medium-high.  Mash garlic and salt on a cutting board with the side of a knife until it’s a smooth paste. Mix the paste with 1 tablespoon oil in a small dish. Lightly brush the oil mixture over portobellos and then on one side of each slice of bread.  Combine red peppers, tomato, feta, olives, vinegar, oregano and the remaining 1 tablespoon oil in a medium bowl.  Grill the mushroom caps until tender, about 4 minutes per side; grill the bread until crisp, about 1 minute per side.  Toss salad greens with the red pepper mixture. Place the grilled mushrooms top-side down on 4 half-slices of the bread. Top with the salad mixture and the remaining bread.

Grilled Corn, Tomato and Avocado Salad with Basil Dressing

Who needs that hefty potato or macaroni salad, try this healthy salad and it is sure to be a hit at the party!

  •  3 ears corn or 2 cups canned when corn is not in season
  • 1 avocado, seed removed, chopped
  • 1 cup tomato, seeded & ribbed, chopped or canned when tomatoes are not in season
  • 1 tablespoon (packed) chopped basil
  • Zest of ½ lime
  • Juice of ½ lime
  • ¼ teaspoon Basque pepper powder or cayenne pepper or red chili flakes
  • Kosher salt & freshly ground pepper
  • Extra virgin olive oil

Lightly drizzle corn with olive oil. Rub and season well with salt & pepper. Place corn on a hot grill or onto a baking sheet and then under the oven’s broiler. Turn frequently. Remove once kernels appear golden brown and toasted. Once the corn is cool enough to handle, shave the kernels off the cob with a sharp chef’s knife.  Combine all ingredients, season with salt & pepper and serve immediately, either as an appetizer, with tortilla or baked pita chips, or on top of grilled fish.

On behalf of the team from Be Well South Dakota, we wish all of you a safe, healthy and fun Memorial Day weekend!


Move into Spring: We Did It!

May 23rd, 2013 | Posted by admin in Uncategorized - (0 Comments)

DSC_0095           DSC_0100         DSC_0099

Great job South Dakota! We met out goal of over 150,000 minutes of activity! In fact, we surpassed that goal and had nearly 166,000 minutes reported! That is 2766 HOURS of physical activity or 115 solid days! Wow! Many of you reported fantastic progress with increasing your activity level and even weight loss.

Congratulations to all of you for your progress! A special congratulations to Shauna and Mandy, our GRAND PRIZE Winners of the 2 Season Passes to Wild Water West. Thanks again for your participation and to all of those who were able to join us for our Finale Party today.

Hello and Happy Wellness Wednesday!  Do you love spring as much as I do? It’s so energizing to wake up when the sun is shining, you see the green grass and tiny flower buds and not having to worry about wearing a coat!  You know it has been a long winter when my 1 ½ year old son can’t understand why he doesn’t need his stocking cap before we go outside anymore.  When the weather is beautiful and the temperature perfect, almost any activity, including exercise, seems more fun and enjoyable. Here are a few of my favorite worthwhile pastimes that help me keep up with my healthy lifestyle:

Tennis:  Even if you’re not a pro, tennis is a fun sport for people of all ability levels. Racquets and a can of balls are inexpensive  and whether you play with a friend, significant other, or by yourself (any large wall will do), you’ll burn almost 500 calories per hour.

Gardening and Yard Work:  Call me crazy, but I enjoy working in the yard and with having a very curious little guy right at my hip, it makes it that much more fun!  For me yard work is very therapeutic and a wonderful way to enjoy the outdoors and take pride in our home’s appearance. General yard work burns about 300 calories per hour which is not a bad way to work out while you beautify your home!

Biking:  A great low-impact alternative to walking, biking is a great way to return to the outdoors this spring. Many bike paths and trails are available throughout the state so let’s take advantage of them!  Last year my husband and I treated ourselves to his/her bikes for mother’s/father’s day gifts and purchased a carrier for our son.  Biking is one of our favorite, FUN, family activities!

Wash Your Car:  On the first few days of nice weather, you’ll find motorcycles, convertibles, and scooters out in full force as drivers jump at the chance to bring out their “babies” for a spin after a long winter in hiding….. especially the South Dakota winter we just had!!  You’ll also see long lines at the car wash. There’s something about this weather that makes us want to clean up our cars, am I right? Save money and do it yourself by hand washing, drying and waxing your car at home (or at the DIY carwash instead of the automatic one). With a little elbow grease, she’ll be shining in no time and you’ll have burned 250 calories in an hour’s time.

So, let me hear from you…What are some of your favorite activities that you typically just do during the spring/summer months?  Regardless of your activity…..keep moving, enjoy the weather and…Be Well South Dakota!

Photo Credit