Hi! You’ve been a part of my nutrition newsletter community for a while now and this month I’m changing things up. I’m hosting a #sweatonceaday challenge and I’d love for you to join me!
The rules are simple: Make a commitment to move your body and sweat once a day!
Other ways to get involved and stay engaged include: Share on your social media page and tag my page (post once a week) Use #sweatonceaday, Spread the word and invite others to join!
Here are a few ideas to get you started!
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20 Ways to Sweat and Burn 300 Calories (at least!)*
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The phrase #sweatonceaday is really just a trendy way of saying, “Participate in at least 30 minutes of daily physical activity.” Let’s be honest, sometimes bringing in the trendy phrases to things we know we should be doing can help give us that motivation to get moving. If it works for you - go with it!
The truth is, participating in regular physical activity is important not only for our physical but also mental health and well-being. Challenging yourself to break a sweat means you are pushing your body to a new limit. Sweating is your body’s internal cooling system and is a natural response to an internal rise in body heat. While not all physical activity causes you to break a sweat, sweating can be a good indicator that your physical activity is benefiting cardiovascular health and beyond. Here are a few ways to #sweatonceaday, what new ways will you challenge yourself?
40 minutes high-intensity dancing (think hip hop or Latin dance cardio)
30 minutes jump rope
25 minutes HIIT Training
30-minute cycling class
30 minutes of rock climbing
30 minutes of short bursts on the rowing machine
Swimming laps for 30 minutes. Extra points for a full-body workout all in one!
30-minute full-body kettlebell workout
60 minutes of brisk walking
About one hour of weeding/planting
45 minutes of vigorous play with kids, this way the entire family gets activity in!
35 minutes of tennis
30 minutes of jogging at 5 mph
80 minutes of weightlifting
45 minutes of hot yoga
45 minutes of hiking uphill
25 minutes of stadiums or indoor stair stepper
30 minutes of Tabata (what is this?)
20 minutes of plyometrics (jump training)
20-25 minutes of pushing the lawnmower
*Estimated calorie burn based on a 150-pound woman
Remember, what works for someone else won’t always work for you and your schedule. Your coworker may workout each morning and make it seem easy, but for you 5:00 a.m. may just be too early. That’s perfectly fine! Getting in a sweat session on your lunch break or after work is just as effective. Take a moment to sit down and commit to the challenge, map out each day at the beginning of the week and schedule 30 minutes of activity. This ensures success and eliminates time or schedule conflicts.
Always check with your doctor before starting any new exercise program.
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Why #SweatOnceaDay?
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 The bottom line is, participating in daily physical activity is important for your heart health, bone strength, stress management and burning energy (aka calories). Other benefits of regular physical activity include:
- Mood enhancement
- Self-esteem boost
- Keeps your body able & fit
- Stress relief
- Improved muscle strength
- Improved joint function
- Boost in creativity
- Improves sleep
- Can reduce back and knee pain
- Reduces the risk of chronic illness
- Improved quality of life
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Featured Recipe
Mediterranean Avocado Toast
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 Recipe by: California Avocados
A tasty sample of the Mediterranean diet on an easy-to-make avocado toast. California Avocado hummus, salmon and olives make this a delicious lunch, snack or protein-happy breakfast with an excellent source of protein (40% DV) and vitamin D (60% DV).
Ingredients:
- 1 tsp. olive oil, plus additional for drizzling (optional)
- 4 oz. salmon steak, cut in half
- ½ ripe, Fresh California Avocado, peeled, seeded and diced
- 1/2 cup prepared hummus
- 2 slices rosemary and olive oil bread, or your favorite bread
- 4 Mediterranean-style olives pitted and halved
Instructions:
- In a medium skillet, heat oil on medium.
- Add salmon and cook for 3 to 4 minutes per side, or until done. Remove skin.
- Meanwhile, mash half of the avocado into the hummus. Stir in remaining avocado.
- Toast bread, then spread with avocado hummus.
- Top with salmon, flaking with a fork if desired, then olives.
- If desired drizzle with extra olive oil.
Serving Suggestion: Serve on your favorite whole-grain toast or bagel.
Serves 2
Nutrition Per Serving:
Calories 350, Total Fat 19 grams, Sat 3 grams, Cholesterol 30 mg, Sodium 510 mg, Potassium 560 mg, Carbohydrates 25 grams, Dietary Fiber 7 grams, Total Sugar 0 grams, Protein 20 g
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Be Inspired
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"Movement is medicine for creating change in a person’s physical, emotional, and mental state.” - Carol Welch
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About SO Nutrition
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Stephanie Leipprandt Ouellette, MBA, RDN, LD Stephanie has been working in the field of nutrition and dietetics since 1995. She earned a Bachelor of Science degree in Dietetics from Michigan State University, completed an Approved Pre-Professional Practice Program at Western Michigan University and earned a Master of Business Administration from Baker College. She’s been a Registered Dietitian Nutritionist since 1996 and licensed in Texas since 2007. In 2008, Stephanie earned her certification in Childhood and Adolescent Weight Management. Stephanie has extensive clinical & managerial experience, both in corporate settings and in the community. Now she wants to share her knowledge with you, because most (if not all) nutritional habits begin at home.
Stephanie and her family reside in Katy, Texas
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