6 tips to fit in your work out, no gym required:@ClevelandClinic

cleveland work out at home

Whether you’re a fitness fanatic or casual gym goer, the thought of picking up a dumbbell covered in germs is enough to make anyone cringe. And with the spread of coronavirus (COVID-19) becoming more prominent every day, gyms and fitness centers across the country are closing their doors to help protect members.

If staying active is an important part of your life (as it should be!) you might be wondering how you’re supposed to go about this whole at-home workout thing. Thankfully, it’s easier than you think.

“A lot of what you’ll find with at-home workouts is about maintaining your current level of fitness,” explains exercise physiologist Katie Lawton. “And with workouts, consistency is key.”

Here Lawton shares some practical advice about how to stay active at home.

  1. Find workouts through online videos and apps. The internet is choked full of free workout videos. From yoga, to Zumba, to circuit training that you can do in your backyard. Test out a few workouts to find a series, program or instructor that you like. (Bonus points if you can get other members of your household to join you!)
  2. Walk, run or bike outside. Everyone could use a little fresh air. Hit the pavement in your neighborhood and challenge yourself to walk, run or bike a certain number of minutes or miles. If you’re an experienced fitness buff and you’re really looking to ramp up your heart rate, opt for hills or try a running based HIIT workout.
  3. Focus on body weight movements. Now’s the time to incorporate body weight exercises into your workouts. These tried and true movements include things like pushups, squats, lunges, planks and burpees. They’re convenient, efficient and inexpensive (AKA free). Pick a few different movements and create a circuit workout by completing as many reps of that one movement as possible in one minute. Then rest for a minute and continue on to the next movement and do the same thing. Repeat this for 15 to 20 minutes.
  4. Order inexpensive fitness equipment online. Things like jump ropes, pull up bars that attach to door frames, suspension trainers and resistance bands are inexpensive items that can pack a punch when it comes to your workouts. Lawton recommends choosing a heavier resistance band and suggests tying the suspension trainer to a tree outside. You could also ask around if other family members or neighbors have old dumbbells or barbells that they no longer use.
  5. Utilize items around your house. Lawton encourages creativity when it comes to working out at home. Run up and down your basement stairs, use a chair for triceps dips or grab cans of soup or a gallon of water as a weight. Even jumping over a shoebox a few times can be a quick burst of cardio.
  6. Get your household involved. If you have kids, chances are they have more energy to burn off than you know what to do with and they’d be thrilled to be involved. Try to incorporate them into your plans to stay active – whether it’s encouraging them to do pushups with you or organizing a backyard obstacle course. Try to walk your dog every day, play tag with your kids or get your whole family involved in a backyard soccer game. Also never underestimate the power of a good dance party! It’s a great way to make memories with your family and burn off some stress and anxiety.

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Recipe: Charred Broccoli Tabbouleh Salad

Charred-Broccoli-Tabbouleh-scaled

Try this delightful twist on traditional tabbouleh. Blend nutritious, high fiber bulgur with charred broccoli, chickpeas and tahini. You’ll get bone-building vitamin K, and vegetarian-friendly protein. And you’ll also get great taste.

Ingredients

¼ cup bulgur wheat
1 broccoli crown
2 tablespoons extra virgin olive oil
¼ plus ⅛ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
½ English cucumber, cut into small pieces
1 cup grape tomatoes, quartered
2 scallions (white and light green parts), thinly sliced
15.5-ounce can (no salt added) chickpeas, drained and rinsed
3 tablespoons fresh lemon juice
1 tablespoon tahini*, well stirred

Directions

  1. Put the bulgur into a small bowl and cover with hot water by 2 inches. Let stand until the bulgur is tender, about 30 minutes. Drain into a strainer and shake out excess water.
  2. Heat the oven to 425°F.
  3. Cut the broccoli into small florets and place on a rimmed sheet pan. Drizzle with the oil and sprinkle with ¼ teaspoon of the salt and pepper. Toss and spread into a single layer. Roast until tender and charred at the edges, 12 to 15 minutes. Let cool.
  4. In a large bowl, combine the cucumber, tomatoes, scallions, chickpeas, bulgur, and broccoli.
  5. In a small bowl, whisk together the lemon juice, tahini, and remaining ⅛ teaspoon salt. Pour over the salad and toss well to combine.

Nutritional information

Calories 251

Total fat 10g
Saturated fat 1.5g
Protein 11g
Carbohydrate 33g
Dietary fiber 7g
Sugar 4.6g
Added sugar 0g
Cholesterol 0mg
Sodium 452mg

Recipe developed by cookbook author Sara Quessenberry for Cleveland Clinic Wellness

 

Fitness, endurance, stamina.

cleveland gait analysis

Runners: Here’s How to Fix Your Form Through a Gait Analysis

Cleveland Clinic
@ClevelandClinic

From casual joggers, to power walkers, to serious marathoners – you can improve your efficiency and avoid injury through a simple test called a gait analysis.

Recipe: Charred Broccoli Tabbouleh Salad

Charred-Broccoli-Tabbouleh-scaled

Try this delightful twist on traditional tabbouleh. Blend nutritious, high fiber bulgur with charred broccoli, chickpeas and tahini. You’ll get bone-building vitamin K, and vegetarian-friendly protein. And you’ll also get great taste.

Ingredients

¼ cup bulgur wheat
1 broccoli crown
2 tablespoons extra virgin olive oil
¼ plus ⅛ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
½ English cucumber, cut into small pieces
1 cup grape tomatoes, quartered
2 scallions (white and light green parts), thinly sliced
15.5-ounce can (no salt added) chickpeas, drained and rinsed
3 tablespoons fresh lemon juice
1 tablespoon tahini*, well stirred

Directions

  1. Put the bulgur into a small bowl and cover with hot water by 2 inches. Let stand until the bulgur is tender, about 30 minutes. Drain into a strainer and shake out excess water.
  2. Heat the oven to 425°F.
  3. Cut the broccoli into small florets and place on a rimmed sheet pan. Drizzle with the oil and sprinkle with ¼ teaspoon of the salt and pepper. Toss and spread into a single layer. Roast until tender and charred at the edges, 12 to 15 minutes. Let cool.
  4. In a large bowl, combine the cucumber, tomatoes, scallions, chickpeas, bulgur, and broccoli.
  5. In a small bowl, whisk together the lemon juice, tahini, and remaining ⅛ teaspoon salt. Pour over the salad and toss well to combine.

Nutritional information

Calories 251

Total fat 10g
Saturated fat 1.5g
Protein 11g
Carbohydrate 33g
Dietary fiber 7g
Sugar 4.6g
Added sugar 0g
Cholesterol 0mg
Sodium 452mg

Recipe developed by cookbook author Sara Quessenberry for Cleveland Clinic Wellness

 

Recipe: Charred Broccoli Tabbouleh Salad

Charred-Broccoli-Tabbouleh-scaled

Try this delightful twist on traditional tabbouleh. Blend nutritious, high fiber bulgur with charred broccoli, chickpeas and tahini. You’ll get bone-building vitamin K, and vegetarian-friendly protein. And you’ll also get great taste.

Ingredients

¼ cup bulgur wheat
1 broccoli crown
2 tablespoons extra virgin olive oil
¼ plus ⅛ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
½ English cucumber, cut into small pieces
1 cup grape tomatoes, quartered
2 scallions (white and light green parts), thinly sliced
15.5-ounce can (no salt added) chickpeas, drained and rinsed
3 tablespoons fresh lemon juice
1 tablespoon tahini*, well stirred

Directions

  1. Put the bulgur into a small bowl and cover with hot water by 2 inches. Let stand until the bulgur is tender, about 30 minutes. Drain into a strainer and shake out excess water.
  2. Heat the oven to 425°F.
  3. Cut the broccoli into small florets and place on a rimmed sheet pan. Drizzle with the oil and sprinkle with ¼ teaspoon of the salt and pepper. Toss and spread into a single layer. Roast until tender and charred at the edges, 12 to 15 minutes. Let cool.
  4. In a large bowl, combine the cucumber, tomatoes, scallions, chickpeas, bulgur, and broccoli.
  5. In a small bowl, whisk together the lemon juice, tahini, and remaining ⅛ teaspoon salt. Pour over the salad and toss well to combine.

Nutritional information

Calories 251

Total fat 10g
Saturated fat 1.5g
Protein 11g
Carbohydrate 33g
Dietary fiber 7g
Sugar 4.6g
Added sugar 0g
Cholesterol 0mg
Sodium 452mg

Recipe developed by cookbook author Sara Quessenberry for Cleveland Clinic Wellness

 

Fitness, endurance, stamina.

cleveland gait analysis

Runners: Here’s How to Fix Your Form Through a Gait Analysis

Cleveland Clinic
@ClevelandClinic

From casual joggers, to power walkers, to serious marathoners – you can improve your efficiency and avoid injury through a simple test called a gait analysis.

Gait Analysis.

cleveland gait analysis

Runners: Here’s How to Fix Your Form Through a Gait Analysis

Cleveland Clinic
@ClevelandClinic

From casual joggers, to power walkers, to serious marathoners – you can improve your efficiency and avoid injury through a simple test called a gait analysis.

Recipe: Charred Broccoli Tabbouleh Salad

Charred-Broccoli-Tabbouleh-scaled

Try this delightful twist on traditional tabbouleh. Blend nutritious, high fiber bulgur with charred broccoli, chickpeas and tahini. You’ll get bone-building vitamin K, and vegetarian-friendly protein. And you’ll also get great taste.

Ingredients

¼ cup bulgur wheat
1 broccoli crown
2 tablespoons extra virgin olive oil
¼ plus ⅛ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
½ English cucumber, cut into small pieces
1 cup grape tomatoes, quartered
2 scallions (white and light green parts), thinly sliced
15.5-ounce can (no salt added) chickpeas, drained and rinsed
3 tablespoons fresh lemon juice
1 tablespoon tahini*, well stirred

Directions

  1. Put the bulgur into a small bowl and cover with hot water by 2 inches. Let stand until the bulgur is tender, about 30 minutes. Drain into a strainer and shake out excess water.
  2. Heat the oven to 425°F.
  3. Cut the broccoli into small florets and place on a rimmed sheet pan. Drizzle with the oil and sprinkle with ¼ teaspoon of the salt and pepper. Toss and spread into a single layer. Roast until tender and charred at the edges, 12 to 15 minutes. Let cool.
  4. In a large bowl, combine the cucumber, tomatoes, scallions, chickpeas, bulgur, and broccoli.
  5. In a small bowl, whisk together the lemon juice, tahini, and remaining ⅛ teaspoon salt. Pour over the salad and toss well to combine.

Nutritional information

Calories 251

Total fat 10g
Saturated fat 1.5g
Protein 11g
Carbohydrate 33g
Dietary fiber 7g
Sugar 4.6g
Added sugar 0g
Cholesterol 0mg
Sodium 452mg

Recipe developed by cookbook author Sara Quessenberry for Cleveland Clinic Wellness

 

Recipe: Charred Broccoli Tabbouleh Salad

Charred-Broccoli-Tabbouleh-scaled

Try this delightful twist on traditional tabbouleh. Blend nutritious, high fiber bulgur with charred broccoli, chickpeas and tahini. You’ll get bone-building vitamin K, and vegetarian-friendly protein. And you’ll also get great taste.

Ingredients

¼ cup bulgur wheat
1 broccoli crown
2 tablespoons extra virgin olive oil
¼ plus ⅛ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
½ English cucumber, cut into small pieces
1 cup grape tomatoes, quartered
2 scallions (white and light green parts), thinly sliced
15.5-ounce can (no salt added) chickpeas, drained and rinsed
3 tablespoons fresh lemon juice
1 tablespoon tahini*, well stirred

Directions

  1. Put the bulgur into a small bowl and cover with hot water by 2 inches. Let stand until the bulgur is tender, about 30 minutes. Drain into a strainer and shake out excess water.
  2. Heat the oven to 425°F.
  3. Cut the broccoli into small florets and place on a rimmed sheet pan. Drizzle with the oil and sprinkle with ¼ teaspoon of the salt and pepper. Toss and spread into a single layer. Roast until tender and charred at the edges, 12 to 15 minutes. Let cool.
  4. In a large bowl, combine the cucumber, tomatoes, scallions, chickpeas, bulgur, and broccoli.
  5. In a small bowl, whisk together the lemon juice, tahini, and remaining ⅛ teaspoon salt. Pour over the salad and toss well to combine.

Nutritional information

Calories 251

Total fat 10g
Saturated fat 1.5g
Protein 11g
Carbohydrate 33g
Dietary fiber 7g
Sugar 4.6g
Added sugar 0g
Cholesterol 0mg
Sodium 452mg

Recipe developed by cookbook author Sara Quessenberry for Cleveland Clinic Wellness

 

6 tips to fit in your work out, no gym required:@ClevelandClinic

cleveland work out at home

Whether you’re a fitness fanatic or casual gym goer, the thought of picking up a dumbbell covered in germs is enough to make anyone cringe. And with the spread of coronavirus (COVID-19) becoming more prominent every day, gyms and fitness centers across the country are closing their doors to help protect members.

If staying active is an important part of your life (as it should be!) you might be wondering how you’re supposed to go about this whole at-home workout thing. Thankfully, it’s easier than you think.

“A lot of what you’ll find with at-home workouts is about maintaining your current level of fitness,” explains exercise physiologist Katie Lawton. “And with workouts, consistency is key.”

Here Lawton shares some practical advice about how to stay active at home.

  1. Find workouts through online videos and apps. The internet is choked full of free workout videos. From yoga, to Zumba, to circuit training that you can do in your backyard. Test out a few workouts to find a series, program or instructor that you like. (Bonus points if you can get other members of your household to join you!)
  2. Walk, run or bike outside. Everyone could use a little fresh air. Hit the pavement in your neighborhood and challenge yourself to walk, run or bike a certain number of minutes or miles. If you’re an experienced fitness buff and you’re really looking to ramp up your heart rate, opt for hills or try a running based HIIT workout.
  3. Focus on body weight movements. Now’s the time to incorporate body weight exercises into your workouts. These tried and true movements include things like pushups, squats, lunges, planks and burpees. They’re convenient, efficient and inexpensive (AKA free). Pick a few different movements and create a circuit workout by completing as many reps of that one movement as possible in one minute. Then rest for a minute and continue on to the next movement and do the same thing. Repeat this for 15 to 20 minutes.
  4. Order inexpensive fitness equipment online. Things like jump ropes, pull up bars that attach to door frames, suspension trainers and resistance bands are inexpensive items that can pack a punch when it comes to your workouts. Lawton recommends choosing a heavier resistance band and suggests tying the suspension trainer to a tree outside. You could also ask around if other family members or neighbors have old dumbbells or barbells that they no longer use.
  5. Utilize items around your house. Lawton encourages creativity when it comes to working out at home. Run up and down your basement stairs, use a chair for triceps dips or grab cans of soup or a gallon of water as a weight. Even jumping over a shoebox a few times can be a quick burst of cardio.
  6. Get your household involved. If you have kids, chances are they have more energy to burn off than you know what to do with and they’d be thrilled to be involved. Try to incorporate them into your plans to stay active – whether it’s encouraging them to do pushups with you or organizing a backyard obstacle course. Try to walk your dog every day, play tag with your kids or get your whole family involved in a backyard soccer game. Also never underestimate the power of a good dance party! It’s a great way to make memories with your family and burn off some stress and anxiety.

Linkedin Pinterest