Get Fit with Jack Witt!

I'm a local Health and Fitness Coach and Active Travel Specialist. I've been kickin' around NoHo for years getting involved in our community and charity projects, helping people with their wellness goals, and organizing and leading active excursions throughout LA and the world. I love this community and really enjoy blogging about all the things we do together and tips to keep us fit !

GetfitWithJackWitt.com

Wednesday, 28 January 2015 11:38

How to Wake Up and Energize your Body in the Morning

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Sometimes that alarm can go off pretty early for some of us, and if you're like me, you don't exactly spring out of bed yelling; "I can't wait to sieze the day".

Friday, 26 December 2014 23:25

Leslie's Santa's Holiday-Healthy Reindeer Crisp Mix

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Happy Holidays everybody! I've asked a few of my local clients and friends to submit to me their best simple, fun and easy healthy holiday recipes for deserts and goodies. So here's your chance to enjoy something delicious treats and not pack the average 7.5 pounds on over the Holiday Season this year. Enjoy!

Leslie's Santa's Holiday-Healthy Reindeer Crisp Mix

3 cups popcorn (air-popped, no butter)
3 cups healthy corn or rice cereal
2 cups pretzel bits (low or no salt)
0.5 cup unsalted roasted almonds
0.5 cup dark chocolate-coated acai berries and/or blueberries
0.5 cup dried cranberries
0.5 cup dried mixed fruits

* Gently combine all ingredients in large bowl.

* Adapt proportions to taste.

* Serve Santa's Holiday-Healthy Reindeer Crisp Mix in the large bowl at holiday party, and/or divide into sandwich bags for kids' holiday party snacks, lunch box snacks, etc.

Happy Holidays!

Leslie is a Los Angeles based indie author www.leslielemonauthor.com with books including "The Disneyland Book of Secrets" and "Cat, Dog, Pig and Owl".

Annie’s Winter Compote
This compote can be used as a topping over frozen or regular non-fat yogurt, as a wonderful side dish for your holiday meal or just by itself as a delicious and healthy snack. This recipe makes enough for 2 servings. If you want more just double!

1 apple (any kind will do)
1 pear (any kind will do)
Handful of raisins (optional)
1 tablespoon brown sugar
Water
1 Cinnamon stick
Nutmeg
Ginger
Chopped pecans (optional)

Core, peel and chop apple, pear and raisins. Place fruit, brown sugar and cinnamon stick in a 1 quart pot with enough water to barely cover fruit. Cook on a small flame until fruit is soft, maybe 5 minutes. Remove from heat. Remove cinnamon stick and transfer to bowl and mash lightly with a fork, adding sprinkles of nutmeg and ginger to taste. Sprinkle a few nuts and enjoy! Can be eaten warm or cold.

Annie runs a vintage store in the Sherman Oaks Antique Mall called "Baby Dix" in Space 125 – special holiday sale through January!
www.soantiquemall.com

Kara's Vegan Apple & Persimmon Crisp

Ingredients

· 3 heaping c ups of tart apples, peeled and thinly sliced
· 2 heaping cups of persimmon thinly sliced
· 1/2 cup sugar or 1/3 cup agave
· 1 cup water
· 2 Tbsp cornstarch
· 1 Tbsp cinnamon
· ⅛ tsp ground nutmeg
· ⅛ tsp ground cloves
· 1 cup flour
· ¾ c quick oats
· ½ cup brown sugar or 2 Tbsp maple syrup
· ½ cup Earth Balance Buttery Spread http://earthbalancenatural.com/product/original-buttery-spread/

Instructions
1. Spread apples in an ungreased 9×13″ pan.
2. In a medium saucepan, whisk together sugar, water and cornstarch, stirring constantly until thickened and semi-translucent.
3. Pour mixture over apples.
4. Sprinkle apples with cinnamon, nutmeg and cloves.
5. In a large bowl, mix together the flour, oats, and brown sugar. If you use maple syrup, you will need to slightly increase the amount of flour.
6. Mix in the Earth Balance until mixture is crumbly- I use my hands for this part!
7. Sprinkle crumb mixture evenly over apples.
8. Bake at 350° for 35-40 minutes or until apples are tender and topping is golden.

Kara and her husband David run Twisted Bread, featuring fresh, homemade vegan Challah in Los Angeles. http://gettwistedbread.com/

Cheers,

Jack Witt, MS, CPT
Fitness and Health Coach
"Get Fit with Witt"
Individuals / Groups / Corporate
310.562.5629 Cell / 818.760.3891 Main
www.getfitwithWitt.com
 https://twitter.com/GetfitwithWitt

* New exercise & diet books "Tight, Tone, and Trim" and "Cut, Cool, and Confident"

Peru Adventure Trip with Machu Picchu Hike April 16-24, 2015

Germs Gym

We all know gyms and fitness centers are havens for germs. Norovirus, which causes stomach pain, vomiting, and diarrhea, can survive for up to 30 days on exercise equipment. Foot infection fungi are just waiting for you in the showers, and microbes like MRSA that can lead to skin infections are lurking all over the locker room for you.

Monday, 03 November 2014 09:58

How to Prepare and Condition for Long Hikes

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IncaTrail Hikers 1

With the weather cooling down a bit here in SoCal in our "winter" months, it's usually terrific hiking weather. So start planning some day hikes and really enjoy the sights and sounds and the scenery that outdoors and nature has to offer.

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By far the most mesmerizing, beautiful, and historical trip I've ever done was recently to Jordan and Israel where I "Hiked the Holy Land", experiencing the sights, sounds, aromas and peoples in a more intimate and real way.

Wednesday, 10 September 2014 10:09

Make Fitness and Health your Personal Pilgrimage‏

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Pilgrimage

Many people go on Pilgrimages to Holy Sites and Lands, leading them to places of sacred and historical value. The goal may be to find peace about a recent troubling event, to seek guidance for a big decision, or to refresh with a spiritual connection to God.

Wednesday, 20 August 2014 08:51

Health - The How's and Why's of Daily Deep Breathing

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DeepBreathing

Having a panic attack is no fun. Feeling anxious and nervous certainly isn't very much fun either. But millions of people suffer these symptoms each and every day and don't know how to control it naturally (without meds), and/or they don't take the time to practice what they might know will help: Deep Breathing.

Sunday, 27 July 2014 18:58

Fitness - A Simple Daily Stretch Routine

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tricep stretch

In our efforts to tone-up, lose body fat, eat healthier, and build strength; we sometimes forget about the importance of stretching as part of our daily healthy lifestyle activities. Consistent stretching helps to keep our muscles pliable, improve daily activity and sport performances, and it helps to prevent injuries in the long-run.

It's always a good idea to warm the muscles up for about 10 minutes before starting your stretch routine, and then a good 15 minute daily stretch routine should do the trick for most people.

It's important to remember not to bounce or force your stretches. A slow pace process is recommended, holding each stretch for about 20 seconds. (if you are over the age of 65, a 40 second hold is better.)

Here's a few home-based, simple stretches you can incorporate into your daily healthy lifestyle routine:

Shoulder Stretch
1. Stand with your feet shoulder width apart.
2. Raise your right arm up to shoulder height, and move it across the front of your body.
3. With your left arm, pull the right arm in as close to your chest as possible, and hold it for 20 seconds. You should feel the stretch across the back of your shoulder. Repeat this two times, then switch to the left side.

Triceps Stretch
1. With your feet shoulder width apart, raise your right arm straight up over your head.
2. Bend your elbow so that your right hand is positioned close to your left shoulder.
3. Use your left hand to press back on your right elbow.. You will feel a stretch in the back of your arm (tricep) and upper shoulder.
4. Hold for 20 seconds, and repeat two times on each side.

Hamstring Stretch
1. Lie down with the small of your back against the floor.
2. Bend your left knee to 90 degrees to stabilize your hips.
3. Slowly raise your right leg off the ground with the knee as straight as possible. Your right hip should not rise off the floor, and the motion should come only from your hip.
4. As your foot approaches vertical, you will feel a stretch in the back of your leg (hamstrings).
5. Hold your leg in this raised position for 20 seconds.
6. After 20 seconds, relax your knee, and then repeat two more times before switching to the left leg.

Quadriceps Stretch
1. Stand with feet together and hips straight.
2. Bend your right knee back, and hold the front of your right foot in your right hand.
3. Keeping your knees even (do not let your right knee swing forward), bend your right knee back. You will feel a stretch in the front of your leg (quads) from above your hip to your knee. Do not allow your posture to bow forward, but keep standing straight up.
4. Hold the stretch for 20 seconds, and then relax. Repeat this two times, and then switch to the left quad.

Calf Stretch
1. Stand with your feet shoulder length apart and your hands against a chair or a wall.
2. Keep your heels on the floor and your knees straight while leaning forward into the chair or wall. You will feel this stretch down the back of your legs under your knees (calves).
3. Hold for 20 seconds. Repeat two times then switch to the other leg.

*** If you'd like a 30 minute facilitated stretch session by me to focus on your tight, over-active and/or knotted muscles, I have single session and packages available. In no time, you'll feel less pain, have a better range of motion, and thwart off any potential future injuries.

Cheers,

Jack Witt, MS, CPT
Fitness and Health Coach
"Get Fit with Witt"
Individuals / Groups / Corporate
310.562.5629 Cell / 818.760.3891 Main
www.getfitwithWitt.com
https://twitter.com/GetfitwithWitt

* New exercise & diet books "Tight, Tone, and Trim" and "Cut, Cool, and Confident"

* Peru Adventure Trip with Machu Picchu Hike April 16-24, 2015

Thursday, 10 July 2014 07:43

How to get rid of "Rump Lumps"

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Rump Lump

Have you developed a fatty area between your pectorals (chest) and your biceps/front deltoid (upper arm) area that resembles a fat & chubby butt crack? oops, well then; you may have "Rump Lumps".

Wednesday, 18 June 2014 09:38

Fitness - How to get rid of "Butt Back"

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Butt back 1

Summer is just about here and if you are going to be strapless and/or wearing tank tops, it's important that your upper back looks defined, chiseled, and toned. The last thing you need is your upper back looking like there's a hiney attached to it!

Exercisers 1

We're all busy right? We all have to work longer and harder at our jobs to succeed. We all have family issues to deal with on top of that. We all try to stay relevant on social media like Facebook and Twitter and Instragram, and that eats up our precious time.

exercisegroupclass

In today's health and fitness world of online groupon deals, smartphone apps, trendy fitness products, and danger and adventure filled marathons and run-walks, there's so much to choose from to get in shape and stay active. That's a great thing. However, it might be a time to step back and determine ultimately what your ideal fitness and wellness environment should be to keep you motivated long-term and reaching your goals and staying fit for life.

peru-inca-trail-trek-9 1

Peru, an extraordinarily diverse country, is home to part of the Andes mountains, a beautiful arid coast, and a large part of the Amazon rainforest. With all of this diversity, it’s no wonder people want to visit here. In addition, Peru is home to Machu Picchu, one South America’s oldest ancient civilizations, and, and iconic location for foreigners to see.

ExerciseandDiet 1Go beyond the cosmetic benefits of exercising and eating right. About two weeks into an exercise and diet program, start to write down and record other benefits you may be realizing such as, “feel more flexible,” or, “more energy and endurance at work,” or even, “sleeping better now.” After adopting a healthier lifestyle, the benefits to you will be numerous, each one building on a previous benefit until pretty soon it’s a snowball effect of good things.

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