Blog - Supper

Prime Raleigh's 5 Tips For Exercising on Vacation!

Prime Raleigh's 5 Tips For Exercising on Vacation!

Written by Nick Outlaw, Prime Personal Training

Summer has officially began and travel season is among us.  Our expectations for what we will accomplish on our vacations and what actually happens can be totally different!  We make travel arrangements with great intentions, from breath taking views, unique cuisines, different cultures, hang gliding...we take these trips to feel good about the experience. We want to be glad that we made the journey. After all is said and done and we are back home, we don’t want to have any regrets.  

When traveling you don’t also take a vacation from brushing your teeth and taking a shower, right?  Well the same is true with the other habits that we have. Unless you're specifically taking a vacation to get healthier, like a yoga retreat, you'll most likely continue with the same habits and routines while on vacation.  

  • Get into an exercise routine that you enjoy before your travel.  If you haven’t already gotten into a routine yet, don’t sweat it.  Use physical activities that you enjoy.
  • Plan your travels around being physically active.  Whatever type of exercise you enjoy, lifting weight, running, yoga, calisthenics, riding a bike, etc.  Make sure that you have access to that type of exercise. For example, bring your yoga mat or rent a bike.  
  • Try to train close to the same times that you normally train, if possible.  If not, knock it out first thing in the morning before you start the rest of your day. You will be able to enjoy more of the day with the endorphins in your system and less stress.  
  • Sign up for city tours, excursions, and/or other activities that will allow you to really experience where you are while being active.  Get out and about wherever you are.  See the whole island, the whole city, the whole mountain!
  • Walk everywhere.  
  • Recruit help.  Get everyone involved.  Whomever you are traveling with, team up to help each other stay healthy.  Make an appointment with a trainer/coach before you leave or with one while traveling.  Sometimes friends can talk each other out of it.  If you think you guys may be tempted to bail together, get a pro.  

Know what you are likely going to do based on your history and your past experiences, and plan your schedule around specific ways to be active and to maximize your enjoyment of your vacation!  Ask for help if you are still uncertain on how and need more accountability.  

That’s what we are here for at Prime Raleigh.  We teach people how to move safely and efficiently.  Whether that’s a squat, push up, or just picking up their child or grandchild. Let us help you get better at taking care of you!

Written by Nick Outlaw CSCS, CPT, CES

Plant Power!

Plant Power!

We've heard so much about the virtues of eating more plants- everything from improving your diet to benefiting the planet- so we wanted to dig into the plant-based movement with Silvana, the chef and founder of Soul Cocina. We talked about the inspiration behind her tasty and colorful meals, and why she believes everyone can benefit from incorporating more veggies into their diet. She specializes in plant-based & gluten free meals that are wholesome and delicious, and you can find her menu on Supper Meals each week. 

SMWhat inspires you to cook?

Silvana: At Soul Cocina, we understand the time and effort it takes to eat healthy. Our aim is to deliver ready-made meals that both taste amazing and are rich in vitamins, minerals and nutrients. All you need to do is reheat and enjoy! 

I'm originally from a Latin American culture that is centered on community and agriculture, so I wanted to bring that to North Carolina with Soul Cocina, a culinary experience that focuses on healthy, mindful eating.

SM: How would you describe your nutrition philosophy?

Silvana: We don’t believe in stringent calorie counting. Instead, we believe in counting the quality of nutrition. Good fats are essential to optimal body function. Your body cannot live without fat! If you eat wholefoods, sugar-free, plant-based food, your body is going to process it quickly and efficiently, converting it into a vital energy source.  It’s going to heal your body, nourish your cells, increase your skin elasticity and boost your brain function. 

All of our products are 100% free of refined sugar, gluten and wheat free, no added MSG, artificial coloring, additives or preservatives and 100% fresh.  Our meals do not contain eggs, dairy, or any other animal products. We don’t believe in fad or short-term diets; instead, we believe in creating long term, sustainable and healthy eating choices to give you a renewed vitality and the natural tools to thrive and feel the best you possibly can.

SM: We're loving your packaging! Can you talk a little about how you think about eating plant-based in the context of sustainability?

Silvana: Healthy food deserves healthy packaging. We use sustainable, compostable, biodegradable and recyclable packaging. Our packaging is made from plant fibers, is free of harmful chemicals and is safe for the environment. Our containers are microwave, oven and freezer safe. The lids are microwave safe but not oven safe. 

Don’t Let Homework Hassles Ruin Your Appetite

Don’t Let Homework Hassles Ruin Your Appetite

Melissa Rich and Suzanne Wood of Raleigh Tutoring weigh in with some helpful homework tips that help keep meltdowns far away from the dinner table!

If you’re a parent of a school-aged child, you’re probably no stranger to homework drama. Some kids balk at having to pause play time to sit down for more school. Others are more willing, but need lots of help from Mom or Dad. Then there are the kids, usually older, who wait until the last minute to do homework only to find they don’t have the right materials or underestimated how much time they need.

While homework hassles vary according to a child’s grade, temperament, and school, almost all affect the dinner hour in some way. Helping a kid with long division or running out to Target for posterboard can leave less time to prepare dinner. With older kids and teens, dinner may have to be scheduled around after-school activities and homework, resulting in some not very appetizing early or late meal times.

Here are some parent-tested, teacher-approved tips to help reduce homework-related stress in your home:

Plan ahead: Rejoice if your child is among the many elementary-age students who brings home all or most of their homework in a Monday folder filled with four days of assignments due by the end of the week. This way, if you know Emma has piano on Wednesday and Billy’s scout meeting is Thursday, you can make sure they get the week’s homework done by Tuesday.  Fortify your kids for these extra-long sessions by ensuring that they’ve had a light snack. For those of you with middle and high school kids, most teachers have websites where they post procedures, expectations, assignments, and grades.  Bookmark these pages on your home computer, so they are easily accessible for you and your young adult.  Teach your child to use a paper or smart calendar to plan ahead.   

Hover, don’t help: The whole point of homework is to give children the opportunity to independently practice skills they learn in school. The urge to help our kids is strong, but try to resist it. Limit your involvement to answering quick questions about an assignment’s instructions and checking to make sure all the work gets done. If your child has to ask for help to actually do the work, don’t step in and do it for them. Teachers need to know if students are not mastering material on their own.  If struggling with homework becomes a pattern, check in with your child’s teacher and ask for support.  Homework shouldn’t be so hard that it requires a parent’s constant hand-holding.

Encourage routines: Designate a regular homework spot. Depending on your child’s age and level of independence, this could  be the kitchen or dining room table, a desk in the family room or even a desk in their room. Working at the same place every afternoon or evening helps reinforce good study habits, as does sitting down to homework at roughly the same time everyday. It doesn’t have to be right after school--some kids have extracurriculars or just need time to blow off some steam. But unless your kids are in high school, homework should be done well before bedtime to minimize everyone’s stress.

Stock up: Nothing disrupts family harmony more than learning at 7 p.m. that you’re all out of gluesticks--and your kid needs one stat. Store school supplies in a cabinet in the homework area or in a portable caddy and go through them once a week--say before you do your weekend shopping--to note which supplies need replenishing. To help you keep track of what your child needs, keep the list their teacher supplied at the beginning of the year in or near your storage space.

Let’s face it: Kids may never find homework fun. But it needn’t be a dinner-spoiler, either.


Melissa Rich owns Raleigh Tutoring, which specializes in a variety of education-related issues and test your kid can go to Harvard, which is undeniably the best college :)



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