Some days you simply do not have time for your usual workout. Perhaps you are traveling or you have meetings from morning till night. Or maybe something totally unexpected comes up and your workout time disappears altogether.
When life steals your exercise time, however, you do not have to abondon your workout.  If you have just a few minutes, you can burn off 100 calories, get your heart pumping fast and redeem at least a little of your workout.
Here are 10 ways to torch 100 calories Use them on busy days or even to supercharge your normal workout days.  Most estimates are for a person weighing approximately 130-150 pounds.  If you weigh more, you can probably shorten the duration, but if you are lighter, add a few minutes to ensure that you burn at least 100 calories.

1. Take the stairs.  Stair climbing for 15 minutes will burn 137 calories.  Have a 15 minute break at work?  Find a stair case and set your phone alarm to alert you when 15 minutes have passed.
   
   
2. Run a 5-minute mile. By the time you are 4 and ½ minutes in, you will have already burned 100 calories.  If you can’t get outside, just run in place. 
   
   
3. Ride a stationary bike at 20 mph for 4 minutes 54 seconds.
   
   
4. Work on the lawn.  Pull weeds for 17 minutes, rake leaves for 20 minutes, or dig dirt for 16 minutes.
    
5. Calisthenics. Spending 15 minutes doing some light body weight squats, lunges, jumping jacks, get-ups and knee-ins will burn about 137 calories.
   
   
6. Go for a walk.  A 150 pound person will burn approximately 117 calories by walking at a 4 mph speed for 20 minutes.  Walk in place if you do not have a good area to walk in outdoors.  Try walking in place while you watch your favourite television show!
   
   
7. Grab the vacuum.  Vacuuming your home or office for 28 minutes will burn 100 calories.  This is a great way to sneak in some exercise at work and get on the good list of your coworkers!  
   
   
8. Chop fire wood.  It is hot now, but winter is coming!  Spend 5 minutes chopping fire wood and you will burn 100 calories.
   
   
9. Swim laps.  It only takes 12 minutes to burn off 100 calories while swimming.
   
   
10. Mow the lawn with a push mower.  14 minutes is all it takes to zap 100 calories.

​These are a great snack for any party or an amazing side dish. Great healthy alternative for the spicy foodies out there!
Frank's Buffalo Style Wing Sauce is a must for this recipe.

INGREDIENTS

- 1 large head cauliflower, cut into bite-size florets
- Olive oil to drizzle
- 2 teaspoons garlic powder
- 1/4 teaspoon salt
- 1/8 teaspoon pepper
- 1 tablespoon melted butter. Use coconut oil for a healthier option
- 1/2 to *3/4 cup Frank's Buffalo Wing Style hot sauce or other hot wing sauce of choice
- Other: 1 gallon or larger size plastic bag

INSTRUCTIONS
​1. Preheat oven to 450F degrees.
2. Place cauliflower florets in a plastic bag. Drizzle olive oil over florets to coat lightly.
3. Add garlic powder, salt, and pepper. Close bag and toss ingredients around so all florets are coated.
4. Place on ungreased cookie sheet or baking pan and bake on middle rack for 15 minutes, turning florets once during baking. Check them at the 10-minute mark for desired tenderness. You don't want them to be soggy!
5. Remove florets from the oven. Melt butter in a medium glass bowl. Add hot sauce to butter. 
6. Toss cauliflower and stir to cover all florets with hot sauce. Start with about half the sauce and add more to your taste.
7. Return to oven and cook for additional 5 minutes.
8. Serve with any dip you like, ranch dressing or blue cheese dip.

#nexusnibbles

Fitness starts in your mind.  
​Ask any athlete or fit person what the number one secret is to his success at fitness, and he will tell you it is commitment.  

Commitment means that you are in it for the long haul.  Commitment rises above bad days, hectic schedules and volatile emotions.  Commitment hangs in there when you don’t want to do it, when you don’t feel like doing it and when you don’t have time to do it.
True commitment doesn’t depend on how you feel.  It depends on your integrity and on living for the purpose you have set for yourself.

Are you committed to get fit?

No Weekend Warriors
Committing to be fit eliminates the weekend warrior syndrome.  You may know a weekend warrior.  He is the person who does little physical exercise during the week, but when the weekend arrives, he blasts out of the gate like a stallion on Derby Day.  In a desperate attempt to make up for his sedentary behavior all week, he goes to the gym or hits the pavement, pushing himself to the limit.

The result, however, is not what he expects.

He will likely end up with an injury, because his muscles, tendons and joints are not conditioned for the intensity of his exercise.

But he is also not getting in shape, because he is not committed.  Physical fitness depends on consistency.  And consistency requires commitment.  It takes consistent, near-daily exercise to cause your body to make the changes that bring about fitness. For example, your joints and tendons will strengthen, your aerobic base will improve as your body becomes more efficient at utilizing oxygen and ridding itself of carbon dioxide, and your endurance will increase.

In fact, that you do something consistently is as important, or maybe even more important, than what you actually do.  Even if you are just doing low intensity walking, doing it every day is infinitely better than doing something more strenuous only occasionally.
But the real rewards come when you not only commit to intense workouts, but you also commit to being consistent with those workouts. 

Commit
In order to get fit, you do not need expensive clothes, fancy home-gym equipment or a complicated workout plan.  

What you need is commitment.  
If you are committed, the rest of the pieces will fall into place.
You can start today.  Don’t overthink this.  
Just start, and commit to doing something every single day.