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• January fitness tips
• January exercises

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Written by Lisa Jillanza

This 31-day challenge is a great way to beat the winter blues and stay motivated during the long, cold January.

Day 1: 25 squats

Day 2: 10 burpees

Day 3: 30-second plank

Day 4: 10 push-ups

Day 5: 1-mile walk

Day 6: 25 walking lunges

Day 7: 30-second bridge

Day 8: 20 donkey kicks

Day 9: 50 high knees

Day 10: 2-mile walk

Day 11: 15 burpees

Day 12: 15 push-ups

Day 13: 150 jumping jacks

Day 14: 45-second plank

Day 15: 50 jump squats

Day 16: 30 jump lunges

Day 17: 45-second bridge

Day 18: 30 donkey kicks

Day 19: 20 push-ups

Day 20: 3-mile walk

Day 21: 60-second plank

Day 22: 20 single leg bridges

Day 23: 150 skiers

Day 24: 40 walking lunges

Day 25: 50 squats

Day 26: 20 burpees

Day 27: 60-second bridge

Day 28: 100 high knees

Day 29: 25 push-ups

Day 30: 75-second plank

Day 31: REST

• health benefits of salmon
• salmon health benefits
• Benefits of Salmon
• diet of salmon
• Healthy salmon recipe

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Written by Lisa Jillanza

Besides being an excellent source of Omega-3 Fatty Acids, salmon is also full of high-quality proteins and low in saturated fat.

• Salmon has nearly a third of the saturated fat of lean ground beef and 50 percent less saturated fat than chicken, making it one of the healthiest items that you could eat.
• Salmon is also low in calories. One serving contains approximately 183 calories, making it one of the lowest in calories among other fish.
• Salmon contains enough of every essential amino acid required by our bodies for growth and the upkeep of muscle tissue.

Recipe: Honey-Soy Broiled Salmon

• 1 scallion, minced
• 2 tablespoons reduced-sodium soy sauce
• 1 tablespoon rice vinegar
• 1 tablespoon honey
• 1 teaspoon minced fresh ginger
• 1 pound center-cut salmon fillet, skinned and cut into four portions
• 1 teaspoon toasted sesame seeds

Whisk scallion, soy sauce, vinegar, honey and ginger in a medium bowl until the honey is dissolved. Place salmon in a sealable plastic bag, add 3 tablespoons of the sauce and refrigerate; let marinate for 15 minutes. Reserve the remaining sauce. Preheat broiler. Line a small baking pan with foil and coat with cooking spray. Transfer the salmon to the pan, skinned side down. (Discard the marinade.) Broil the salmon 4 to 6 inches from the heat source until cooked through, 6 to 10 minutes. Drizzle with the reserved sauce and garnish with sesame seeds.

Recipe:  Smoked Salmon Dip

• 8 oz. cream cheese, at room temperature
• ½ cup sour cream
• 1 tablespoon freshly squeezed lemon juice
• 1 tablespoon minced fresh dill
• 1 teaspoon prepared horseradish, drained
• ½ teaspoon kosher salt
• ¼ teaspoon freshly ground black pepper
• 4 oz. smoked salmon, minced

Cream the cheese in an electric mixer fitted with a paddle attachment until just smooth. Add the sour cream, lemon juice, dill, horseradish, salt and pepper, and mix. Add the smoked salmon and mix well. Chill and serve with crudités or crackers.

• benefits of coconut water
• health benefits of coconut water

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Written by Lisa Jillanza

Coconut water not only tastes delicious, but it is extremely good for you in so many ways. Here are just a few:

• Coconut water is much healthier than orange juice because it has much fewer calories.
• Coconut water is more nutritious than whole milk because it has less fat and no cholesterol.
• Coconut water is better than processed baby milk because it contains lauric acid, which is present in mother’s milk.
• Coconut water is a universal donor and is identical to human blood plasma.
• Coconut water is naturally sterile.
• Coconut water is a naturally isotonic beverage; the same level that we have in our blood.
• Coconut water has saved lives in Third World Countries through Coconut IV.

• fun fitness
• fitness tips
• fitness goals
• easy fitness tips

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Written by Lisa Jillanza

(Continued from Part I…)

minutes. The short bursts of intense effort mimic the speed of a sleigh ride, providing a fun and effective workout.

Day 6… Caroling Cardio

Combine the joy of singing with a cardio workout. Choose your favorite holiday tunes and go for a brisk walk or jog while singing along. The rhythm of the music will keep you motivated, and you’ll hardly notice the effort as you enjoy the festive melodies. 

Day 7… Gift Wrap Yoga

Unwind with gift wrap yoga. Lay out a yoga mat and use a large gift wrap roll as your prop. Incorporate it into your stretches, twists, and poses. This gentle practice helps improve flexibility and relaxation, providing a perfect balance to the more intense workouts earlier in the week.

Day 8… Snowflake Strength

Channel the strength and symmetry of snowflakes with a full-body strength workout. Perform exercises like push-ups, lunges, and planks to target multiple muscle groups. Imagine yourself becoming as strong and unique as each snowflake in the winter sky. 

Day 9… Winter Wonderland Walk

Take a leisurely walk in a nearby winter wonderland. Whether it’s a snowy park or a frost-covered trail, immerse yourself in the beauty of the season. Walking is a low-impact exercise that allows you to appreciate nature while keeping your body active. 

Day 10… Sugar Plum Skip

Bring out your inner child with a sugar plum skip. Skip in place, lifting your knees towards your chest and swinging your arms. This playful exercise elevates your heart rate while adding a touch of nostalgia to your workout routine.

• fun fitness
• fitness tips
• fitness goals
• easy fitness tips

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Written by Lisa Jillanza

The holidays are upon us and each holiday season brings the temptation of overindulgence and being less active with the winter months. However, it is not only beneficial for your physical health to stay active, but it also important for your mental health.

So, we offer you the 10 Days of Fitness- designed to keep you moving and motivated during the month of December.

Day 1… Jingle Bell Jog

Start the month with a brisk outdoor jog. Embrace the crisp December air and let the jingle of bells inspire your pace. Whether you prefer running in a winter wonderland or jogging around your neighborhood, this cardio session will kickstart your fitness journey. 

Day 2… Ornament Obliques

Engage your core with a festive twist. Sit on the floor balancing on your sit bones and lift your legs off the ground. Hold a holiday ornament or small gift in your hands, and twist your torso from side to side, touching the ornament to the ground. This exercise targets your obliques and adds a touch of holiday flair to your routine.

Day 3… Stocking Stuffer Squats

Get your legs working with stocking stuffer squats. Fill a festive stocking with a few small items, tie it securely, and hold it in front of you. Perform squats, keeping your back straight and chest lifted. The added weight from the stocking will challenge your leg muscles and add a playful element to your workout.

Day 4… Mistletoe Meditation

Take a break from the hustle and bustle with a mistletoe meditation. Find a quiet space, sit comfortably, and focus on your breath. Imagine the stress melting away with each exhale. Take this time to rejuvenate your mind and body, promoting overall well-being during the busy holiday season. 

Day 5… Sleigh Ride Sprints

Turn your cardio up a notch with sleigh ride sprints. Head to a local track or open space and sprint for 30 seconds, followed by a 30-second rest. Repeat this interval training for a total of 15

(Continued in Part II…)