1) Drink Your Energy
When you need an extra boost for your workout or to stay focused at the office, it can be hard to find a sustained energy source made from only the best ingredients without any artificial preservatives or flavors. I recently came across CELSIUS Fitness Drinks, and I’m obsessed! Different from other energy drinks, CELSIUS uses energizing ingredients like green tea extract, guarana seed extract and vitamin B and is clinically proven to boost your metabolism and help burn body fat when combined with exercise. Also, it doesn’t cause the jitters! Ketanga partnered with CELSIUS on a recent retreat to the Hudson Valley where we offered guests a boost during the morning movement workouts. I wasn’t a bit surprised with the amazing feedback, even from those who do not drink energy beverages regularly! So CELSIUS had to be my #1 for this list of ways to stay energized as the seasons change. And for fall in particular, try the Sparkling Fuji Apple Pear for a seasonal and delicious flavor! Learn more at CELSIUS.com!
2) The Sleep Secret
Sleep! It's that strange thing we don't want to do when we're out having fun in the evening but that we want more than anything else when that alarm goes off in the morning. Getting a good night's sleep is integral in being energized during the day, particularly as the seasons are changing and the darkness comes so much earlier in the day. In order to get that good, restful sleep that will energize you in the morning, keep these three things in mind:
3) Move it!
Movement is sooo important when it comes to energizing yourself, especially on those chilly, dark or rainy days when you just want to stay home. On our fitness retreats, we always like to kick off the day with some morning movement as it really sets the tone for the rest of the day whether we are headed out for adventure or staying in to relax. As the seasons change, some of my top tips to stay moving are:
4) The Hydration Game
We all know how important it is to drink water and how crappy and unenergized we can feel when we are dehydrated. I am one of the lucky people who actually likes water (my aunt hates it, how is that even a thing?!), but I still often find myself going hours between sips. I've upped my intake by making a game of it using some clever water bottles (available on Amazon). Using marks on the bottle, I challenge myself to drink about an inch (10oz) of water every 2 hours. When I look at it that way, it's so easy to achieve my goal of 64oz per day, and I often find myself getting ahead and refilling the whole bottle. Next goal: one gallon per day!
5) The Anytime Energy Snack
These energy balls couldn't be easier to make, and they are really truly delicious! I make them in bulk and freeze until I'm ready to use them. They are versatile and tasty; I've had them as breakfast, a snack and even as a boost before a workout! I made up this recipe, so I hope you like it! Here's how you make them:
The Pumpkin Twist is a great move to target all of your core muscles! Sit on the ground holding your pumpkin at your chest and lean slightly back until you feel your abs engage. Lift your legs into table top (forming a V shape with your body) and balance your butt. Slowly start to rotate your core, twisting from side to side allowing your hands / the pumpkin to follow and try and keep your legs still in the air. Feel free to rest your feet on the ground if it hurts your lower back or hip flexors. Do 3 sets of 8-12 reps per side, depending on the weight of your pumpkin.
Pumpkin Pie Pull Throughs
Start in a high plank position with a pumpkin on on the ground outside your left rib cage. While keeping your core tight, reach your right hand under your torso to grab the pumpkin and gently drag or carry it to your right side. Put your right hand down, re-engage the core, and repeat on the left side. Try not to dip you chips and keep a straight line from your shoulders to your heels. To make it more challenging, have someone place another pumpkin on your back and don't let it fall off while you perform the exercise! Aim for 3 sets of 8 pulls per side.
This is a great exercise to work on core stabilization and balance! Sit down in a similar position as you did for the Pumpkin Twist above. This time, instead of holding your pumpkin, put it on the floor in front of you, approximately where your ankles would be if your legs were out in front of you. Keeping your back straight and core engaged, lift your legs and slowly raise them up and over the pumpkin, side to side. If your back feels this too much, you can lay down and do the same movement with your hands underneath your butt. Do 3 sets of 10 reps per side.
Featured Favorite Fall Recipe: Apple Pie Tacos
This Taco Tuesday, try something a little different! We recently partnered up with Supernola on a Ketanga Fitness Retreat to fuel our guests with clean, healthy snacks between their workouts and activities. And then we came across an amazing recipe to turn our already-favorite snacking clusters into the perfect treat for breakfast, snack or even dessert. These apple pie tacos are extremely simple to make and they will check the boxes for sweet, seasonal and nutritious!
Fall Snack Recipe: Sweet Potato Cinnamon Sticks
This snack couldn't be easier, and it's almost cheating to call it a recipe. Earlier in the year (pre-pandemic), one of the Ketanga Coaches, Britney Byfield, came over for dinner, and she showed me her super simple secret (not so secret) recipe. Sweet potato as dessert? YUP! It's delicious hot, tasty cold, and perfect for anytime snacking!
Fall Snack Recipe: Adult Candy Apples
One snack that always brings me back to childhood (with memories of sticky cheeks and sugar-covered teeth) is the candied apple. It's fruit, so it's healthy, right? A few years ago, I made DIY candy apple skewers for a party that allowed guests to dip apple slices into the healthier-than-pure-sugar coating of their choice (honey, almond butter or caramel--maybe not quite as healthy!) and then do a final dip into the preferred topping of crushed nuts, coconut shavings, finely diced strawberries, or mini chocolate chips. Crowd pleaser!! Now, I have found a Delish recipe to 'adultify' this recipe even more—with booze!
Fall Snack Recipe: Pumpkin Protein Muffins
When you want something sweet, this is the perfect snack to have on hand that will not only satisfy your craving, it will also give you over seven grams of protein with no added sugar! Plus, they are great to pop in the freezer so you can make one batch in advance to enjoy over the week(s). I've tried a few different recipes, and this one from Eat the Gains is my favorite for its flavor and simplicity.
Let us know if you try one of these recipes in the comments below! And don't forget, you can stock up on delicious Supernola flavors with a 35% discount by clicking here.
Exercise 1: Single Leg Deadlift to Lateral Lunge
Start by finding balance on one leg. Continue by sitting the support leg hip back, and driving the elevated heel back for a single leg deadlift. From there, return to standing (keep leg elevated OR tap your foot to the ground for balance). Then, step that leg out to a lateral lunge, making sure the knee follows the toe. Push off the foot and quad and return to standing. Repeat 5-8 repetitions and then switch sides. Do 2-3 sets.
Exercise 2: Shuffle Step Jumping Lunge
Starting with feet hips-width apart, complete two quick shuffle steps, then drop into a lunge on the third shuffle. Repeat and lunge on the other side. That is 1 rep. When lowering into lunge, think about the angle of the knees— you want two 90-degree angles. Keep your weight over the lead quad for control. Complete 5-8 repetitions for 2-3 sets.
Did you try this workout? Let us know how it went in the comments below! And be sure to check out the Hudson Valley Adventure Retreat October 2-4, where you can work out with Coach Kate and other Ketanga Coaches!
Ketanga: We have all heard that warmups are important, but are they really?
Kate: Yes! The number one reason why I recommend warmups is for longevity. Priming the body for movement, if done correctly, reduces the risk of injury.
I've taken your class and I'm sweating by the end of the warmup— so is it really a warmup?
They are! In addition to injury prevention, my favorite mobility exercises do what any effective warm up should do: gradually raise body temperature and increase blood flow to muscles.
What do YOU love about mobility and why do you make it a point to include in your own workouts?
I love that so many issues can be addressed in a warmup and set me up for a successful training session. I center my warmup around what I am going to be training and my own specific imbalances or muscles that need extra activation. Then I'm raising my heart rate, doing the work to maintain proper movement patterns, and getting mentally ready for my training session.
What is a tip to keep in mind when planning a warmup for an at-home workout?
If you look at warmups like a chore or like a hurdle before you even start working out, you're less likely to do them and more likely to get injured. Make the warm up PART of your workout. A dynamic warm up should raise your heart rate, prime all of the joints and muscles for movement (or at least the ones you'll be working on), and reinforce correct movement patterns. See my videos below for some of these exercises :)
Try This Full-Body Warm Up: 2-3 sets
Exercise 1: Squat-Walkout-Pushup-Superman Compound Movement
Exercise 2: Standing I T Y W
Pair this mobility warm-up with Coach Kate's at-home strength workout and learn more about the Hudson Valley Adventure Weekend!