Thursday, October 15, 2009

Ditch a can of soda, add a can of beans to improve health

I’ve long been a fan of making little changes to bring big results.
Here’s another case in point: researchers say that reducing sugar by the amount in one soda and increasing fiber intake daily by the amount in a half cup of beans can make a big difference.
The researchers, from the University of Southern California, conducted a nutrition education program with 54 overweight Latino teen-agers. The plan: reduce sugar and increase fiber, thus reducing the teens’ risk of diabetes, which is especially common in Hispanics.
“We are pleased to show that these modest changes in dietary intake can be effective in the prevention of type 2 diabetes," USC’s Emily Ventura told the U.S. Department of Health and Human Services.
The study was supported by the National Institutes of Health.


Cardio Cooking

With that in mind, here’s a great recipe that includes those beans - along with a workout, of course:

2 cans Great Northern, cannellini or other white bean
2-3 chicken breasts, previously cooked
1 small can sliced olives
Sundried tomatoes to taste (you can use dry instead of those packed in oil)
Salt and pepper to taste
Basil to taste
Olive oil/olive oil spray

Here’s how to add those beans while subtracting those pounds:
1. Get movin’ and groovin’ to some music while you make a salad and then assemble prep all of your ingredients (open cans, etc.).
2. Do mini squats as you cut up the chicken. HOW TO DO THEM: Go about 1/3 to ¼ of the way down, come up and squeeze your tush at the top.
3. Heat oil in a large pan and sauté the garlic. Meanwhile, do mini pile squats. HOW TO DO THEM: Widen your stance and point toes out. Make sure knees stay aligned with toes. Go partway down and pulse up, tightening at the top.
4. Step side to side as you put in chicken, beans, olives, sundried tomatoes, salt, pepper and basil.
5. Do 20 side leg lifts on each side as you stir. HOW TO DO THEM: Lift your leg straight out to the side until your foot is 6 to 12 inches off the floor. Slightly bend leg you are standing on and keep abs tight. At the top of the movement pause and count to 3.
6. Put the spoon down, step back and do one-legged squats. You can hold a chair back or the counter for balance. HOW TO DO THEM: Put weight on one leg, and move other leg behind you, toes on floor for balance. Bend knee and go down, then rise keeping weight on heel of the leg you are standing on.
7. Step side to side as you stir again.
8. Step back again and do 10 lunges on each leg.


Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.

Thursday, September 17, 2009

Fitness Me In Workout Series #24 - Make Sure That Lost Weight Remains Lost!

Study proves exercise helps us avoid weight regain after dieting

OK Ladies, we’ve heard this a million times: Dieting alone does not work to keep the weight off.
Now, yet another study proves that exercise is a key component in preventing weight regain.
This study also challenges the conventional wisdom that the number of fat cells is set and cannot be altered by dietary or lifestyle changes, finding that exercise prevents the increase in the number of fat cells that occurs during weight regain.
The University of Colorado Denver study was done with obesity-prone rats.
The National Weight Control Registry has found that people who successfully keep weight off share a number of common characteristics, including a program of regular exercise. The study aimed to figure out why exercise is important.
The study had rats eat a high fat food plan, followed by a diet. Partway through the diet, half of the rats remained sedentary and the other half became exercisers. In the final “relapse phase” of the study, the rats stopped dieting and ate as much low-fat food as they wanted. The rats in the exercise group continued to exercise.
Compared to the sedentary rats, the exercisers:
• regained less weight during the relapse period
• developed a lower ‘defended’ body weight
• burned more fat early in the day, and more carbohydrates later in the day
• accumulated fewer fat cells and less abdominal fat during relapse
• reduced the drive to overeat
• enhanced the ability to balance energy intake with energy expended
One of the most interesting findings is that exercise prevents an increase in the number of fat cells.
That could explain the phenomenon of additional weight regain in yo-yo dieters. In the sedentary rats, a population of very small, presumably new, fat cells appears early in the relapse process. Small, new fat cells would not only accelerate the process of regain, but also increase fat storage capacity in the abdomen. It also explains why sedentary rats overshoot their previous weight when they relapse.
It will be interesting to see what the research team comes up with as it continues its work. Conventional wisdom holds that the number of fat cells is determined by genetics, rather than being regulated by diet or lifestyle. The team plans do further research to demonstrate that exercise does, indeed, prevent formation of new fat cells early in relapse rather than simply altering the size of pre-existing fat cells.
To see the full study, go to http://ajpregu.physiology.org/cgi/reprint/297/3/R793

Cardio Cooking

Hopefully the above study will inspire you to fit in some fitness. Sometimes I like to fine tune my body as I cook up a good fryer chicken.
Here’s a yummy and healthy recipe from Daphne Miller, M.D., author of healthy diet book “The Jungle Effect.”

Chicken Avgolemono with Grilled Peppers

1 chicken
¼ c chickpea, barley or whole-wheat flour
1 t each salt and pepper
¼ c extra virgin olive oil
1 yellow or red onion, chopped fine
3 cloves garlic
1 T tomato paste
2 lemons
1 c dry white wine
4 grilled bell peppers
2 T finely chopped fennel leaves or ½ t fennel seeds
1 egg
*The author calls for free range meats and eggs

1. Turn on your tunes and dance as you cut up the onion. Then rinse the chicken and pat it dry. Toss it with flour, salt and pepper until evenly coated.
2. In a shallow Dutch oven or large sauté pan, heat olive oil over medium high heat. Brown chicken on sides (about 5 minutes per side), remove, set aside. As you do this repeat the following circuit as many times as you can:
20 calf raises, then 20 side leg raises, then 20 rear leg raises
3. Go back to dancing as you add the onion to the pan and cook until translucent.
4. Do mini squats as you add the garlic, tomato paste and juice from one of the lemons.
5. Dance again as you add the chicken back in and coat it with the onion mixture, then add the wine.
7. Add the peppers and the fennel leaves, cover and simmer at very low heat for 30 minutes. Do a set of 10 lunges on each leg after this step. Take a break or continue to dance as you prepare side dishes for your meal.
8. Add the peppers and the fennel leaves, cover again and simmer another 20-25 minutes.
9. In a bowl whisk the egg. Continue whisking while you pour in the remaining lemon juice and a cup full of the broth from the cooked chicken. Then pour the mixture into the chicken opt and gently stir it in. Repeat the circuit of 20 calf raises, then 20 side leg raises, then 20 rear leg raises.
10. Turn off the heat and let the dish sit covered on the stove for 5-10 minutes so the sauce can thicken. Do a final dance as you set the table and prepare to enjoy!


Shape-Up Shopping (Grocery Day)

Here’s one you can do at home as you are unloading after you’ve nabbed lots of groceries. After each exercise, jog or walk quickly back to the car unless otherwise noted.
1. Grab two light bags. Do knee ups as you bring them from car to kitchen.
2. Take 2 cans out of your bags. Do bicep curls with them on the way to the pantry.
3. Get another bag. Skip as you bring it in. Do lunges on the way out.
4. On your next trip, hop or jump all the way in.
5. Now get your milk or bag of pet food or laundry soap. Take 3 steps, do a squat or half squat, then take 3 more steps. Repeat all the way in.
6. Get another bag. Skip as you bring it in. Do lunges on the way out.
7. Repeat steps 1-6 as desired.

Cleaning Day

I don’t know about you, but I have to clean my sons’ bathroom at least once a day. I decided to make it into a mini workout instead of something I dread. Here’s what I did last time.
1. Remember the Karate Kid? Wax on/wax off as you clean the mirror. If you don’t know what that means, rub large circles in each direction with each hand on the mirror to clean it.
2. As you clean the sink and counter, squat as far as you can and hold the position until you are done. If you need to move over, come up, step to the side, and squat again.
3. Hold your tummy in as you clean the toilet.
4. Do a crazy dance as you mop.
5. As you clean the shower or bath, get your whole body into the scrubbing power – and make sure to switch arms while cleaning.

Play Day

If you’re like me, you’ve got left over party supplies from those birthdays. Here’s a game you can play with your kids with the leftover balloons. Blow up 10 balloons. Each of you take 5 balloons and to carry them to the opposite side of the room. See who is fastest!
You can make all sorts of birthday party games into workouts. My kids love this – they feel like we’re having a mini celebration – and I do too because we all get our heart rates up and burn fat!
There’s even a party games Web site at http://party-games.zaural.ru/party-games-1.html. It has plenty of active activities for the family to enjoy.

Groggy Day
Here’s a YouTube video for a short yoga session that can be done in the morning or evening with Laurie Searle – a mom who understands the challenges of busy moms who are trying to work in a workout: http://www.youtube.com/watch?v=HFldrBA3D2U

Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.

Thursday, September 10, 2009

Fitness Me In Workout Series #23

Did you gain weight after getting married? You're not alone!

Here’s a shocker: Marriage can lead to people packing on the pounds, says a new study in the journal Obesity. Like that’s news to some of us!
In fact, individuals who got married during a recent study were more than twice as likely to become obese than couples who were dating, according to researcher Penny Gordon-Larsen of the University of North Carolina at Chapel Hill.
That’s because marriage causes changes in lifestyle, Gordon-Larsen notes.
The good news, fellow moms, is that we have the power to stop – and reverse – that weight gain. We can make small changes in our lives that have a big impact on our health – even those of us who are “time challenged.” I believe attitude and a willingness to be creative are the keys.

Here are some suggestions for fitting in fitness this week:

Cardio Cooking

This is a fantastic and healthy recipe from Toscano’s Café and Wine Bar in Puyallup, WA (http://www.toscanospuyallup.com), with a workout thrown in for good measure!

Tart and Sweet Tonno

2 pounds fresh tuna in ¾ inch thick slices
3 large onions
¼ cup sugar (or in my case xylitol)
½ cup olive oil
3 lemons or ¼ lemon juice
1 T chopped garlic
½ C sage leaves
½ c rosemary leaves
1 C dry white wine
¼ C white or apple cider vinegar
Salt and pepper

1. At least an hour before you want to cook: Mix together juice of 2 lemons, the white wine, all but 2 T of the olive oil, the garlic, and half of the rosemary and sage. Pour over tuna to marinate. Meanwhile, suck your belly button in as if trying to connect it to your backbone on each exhale and fill and expand your belly on each inhale.
2. After marinade time, thinly slice the onions and prepare your sage and rosemary leaves if needed. As you do this, crank some great tunes and dance, dance, dance!
3. Heat remaining 2 T of olive oil in large sauté pan, then slowly sauté onions making sure you don’t over brown them. When they start to become transparent add salt, pepper, sugar and vinegar. Continue to sauté until onions are completely cooked, then set aside. Meanwhile, do ¼ squats the entire time. HOW TO DO THEM: Squat about a quarter of the way down, hold for count of 3, come up and squeeze your buttocks together, holding for count of 3.
4. Go back to dancing as you remove the tuna from the marinade and salt and pepper to taste.
5. Either place on a hot grill or in a 400 degree oven. Do a set of side leg raises. HOW TO DO THEM: Stand with knees slightly bent. Raise one leg straight out to side and hold for count of 3. Return to start. Continue with the same leg for 20-40 reps before switching to the other leg.
6. After your first set of leg raises, brush the tuna with the marinade. When the tuna is half cooked (about 5 min) place remaining herbs on top.
7. Do another set of side leg raises as you warm the onions. When the tuna is done put remaining lemon juice on top, and if you used fresh lemons place the tuna on top of them.
8. Do lunges to and from the table as you set it, and enjoy your workout afterglow as you eat a healthy dinner.

Shape-Up Shopping (Grocery Day)

So summer’s over and the chilly weather is returning. I’m a cold wimp, so forget parking far away and trudging through the rain. I’d rather get my extra steps toward fitness inside the store. Here’s what I did on my last trip.

1. Walk perimeter of the store
2. While walking and shopping, grab a can, do 20-30 bicep curls on one arm, then switch to the other arm.
3. Keep the can but switch to tightening and releasing abs 20-30 times while continuing to shop.
4. Do another set of biceps.
5. Repeat abs.
6. When your shopping is done, walk the perimeter of the store a few more times.
7. Get in line and tighten and release your buttocks while waiting (yes, I put my coat on so it’s not obvious).
8. When you unload at home, do 12 push-ups against a handy wall each time you make a trip into the kitchen.


Cleaning Day

My kids just went back to school. That means I got to deep clean their rooms – and get a great workout -- without interference. Here’s how:
1. Do a squat each time you retrieve something from the floor or any other low spot like a toy box.
2. Jog to your destination each time you remove something from the room that does not belong there.
3. Dance as you change the sheets, and jump instead of walk with them to the laundry area.
4. Do rear leg lifts while washing the window(s). HOW TO DO THEM: Extend your leg straight back behind you, keeping your knee straight and your toes pointed down to the floor. Squeeze your buttocks as you lift. Pause at the top for count of 3 before returning leg to the floor.
5. Do lunges as you vacuum.
6. Do knee ups as you dust. HOW TO DO THEM: Jog in place, except raise knees to waist height as you do so.


Play Day

Remember playing Yahtzee? Here’s a fun and active way to do it with your kids (we just play the upper section).
When each player starts his or her turn, they name an activity such as hopping, jumping jacks, a silly dance, acting like an animal, etc. Then, everyone does the activity once for each die that hits the number the player is seeking. For example, a player chooses jumping and is rolling for ones. If they get four of them, everyone jumps four times.

Groggy Day

Some days, you just feel wiped out and unmotivated. That’s OK, just pick something that’s a pleasant pick-me-up to do and you’ll feel better in no time! Here’s one of my favorite ways to steal time for myself while kids are at school or napping: Call someone you want to catch up with. Walk continuously while you talk with them for at least 10 minutes. Always gives me a boost! Not to mention that walking is an aerobic AND weight bearing activity (meaning it helps strengthen bones) so it does double duty on the benefit side.

Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.

Friday, August 28, 2009

Doing just 6 things can make you healthier

Doing six things right can help women lower their blood pressure, helping us be healthier and live longer, says the U.S. Department of Health and Human Services.
They are:
Keeping a normal weight,
Exercising an average of 30 minutes a day,
Eating a healthy diet,
Drinking alcohol in moderation,
Avoiding over-the-counter pain relievers,
Taking 400 micrograms or more of supplemental folic acid.
Doing even just one lowers the risk some, says researcher John Forman of Brigham and Women’s Hospital. Forman looked at lifestyle factors and blood pressure in 14 years of data on almost 84,000 women. He found women who did the six things right had an 80 percent lower risk of developing high blood pressure.
The study in the Journal of the American Medical Association was supported by the National Institutes of Health (learn more at www.hhs.gov).
This means, ladies, we have some work to do. For example, 62 percent of women 20 and older are overweight, according to HSS. Concentrating on the top three items can help alleviate this statistic – and help us all fit into those “skinny jeans” at the same time!
Don’t worry if you are short on time. There are ways to fit workouts in to your day (see below). I believe fitting fitness in is mostly about mindset.

Monday, June 29, 2009

Fitness Me In Workout Series #22

Cardio Cooking

Nothing’s more frustrating than trying to get a workout all day only to realize it’s suddenly dinner time. No worries. Just work out as you cook. Here’s how with a recipe from Toscanos Café and Wine Bar, www.toscanospuyallup.com :

Artichoke Stuffed Chicken
2 6 oz boneless skinless chicken breasts
¼ cup olive oil
1 cub breadcrumbs
1 T grated parmesan cheese
6-8 artichoke heart quarters, chopped
1 t chopped parsley
Salt and pepper
¼ cup white wine

1. Get all your ingredients out and prepped. As you do so make sure to move your booty to the music!
2. In mixing bowl combine half the breadcrumbs, parmesan cheese, most of the garlic and parsley. Add in the chopped artichoke hearts and all but 1 T of the olive oil. Mix until filling has texture of damp sand, adding more olive oil if needed. As you do this, either do ski jumps (similar to jumping jacks but feet go forward and back) or jumping jacks with legs only.
3. Pound out chicken until flat and even. As you do this, squat about ¾ way down and hold as long as you can.
4. Fill chicken breasts with 2 T each of filling. Dance to shake your legs out.
5. Roll up the chicken breasts. Meanwhile do 20-40 side leg lifts with each leg. HOW TO DO THEM: Lift your leg straight out to the side until your foot is 6 to 12 inches off the floor. Slightly bend leg you are standing on and keep abs tight. At the top of the movement pause and count to 3.
6. Dredge chicken breasts in remaining bread crumbs and brown on both sides in sauté pan. Deglaze pan with wine. Step side to side as you do this to keep moving.
7. Add remaining garlic and enough water to the pan to go ¼ way up the chicken. Place in hot oven and bake until water has nearly evaporated and chicken completely cooked. Meanwhile do lunges to and from the table as you set it, and pick up the dance pace as you work on side dishes.
8. Remove the chicken to a serving plate. Add butter to the pan and slowly soften until sauce is formed. Slow down your dance moves to cool down. Pour over chicken and enjoy!



Shape-Up Shopping (Grocery Day)

The weather is getting much better, but it’s not always super nice where I live. That means finding a way to sneak in some exercise inside on those grocery shopping trips instead of using the old trick of parking far away.
Here’s one routine you can use to shape up as you shop:

1. Before grabbing your cart, walk around the store for 2 minutes.
2. Get your cart, and tighten and release your abs as you walk as you shop for 10 items.
3. Grab a can – you pick the size – and hold in the right hand with your arm straight down. Push your cart with the other arm. Now raise your right arm straight arm directly behind you, count to 2, and lower. Do as many reps as you can, then switch sides and do an equal number with the left arm.
4. Take the can in your right hand again. Hold it directly in front of you with a straight arm over your cart. Raise to shoulder level and lower until a few inches above the cart. Do as many as you can. You can continue to push your cart or grab items with your left hand. Switch to the left side and do an equal number.
5. Tighten your abs as you walk for another 10 items.
6. When you arrive home, do 10 push-ups against your kitchen wall for each trip you make to get a bag of groceries.
7. Dance as you put your goods away to finish things off.

Cleaning Day

Yard work is back, and in and of itself it can be a great addition to your exercise program. You also can bump it up a few notches. Here are a few tips:

1. When mowing raise the leg you are stepping off of behind you and tighten your butt on each step, or do sets of 20 with regular walking in between.
2. Every time you need to pick something up, do at least one squat instead of bending over, tightening buns at the top and holding for a count of 5. I like to sneak in up to 10 squats each time.
3. Tighten and release your abs as you are pruning.
4. After moving a wheelbarrow or when you stand to take a break from weeding, pause and do 50 small arm circles.
5. When you need to walk over and get a new garden implement, or put one away, take an extra circuit around the yard and/or do lunges if the ground is even enough.

Play Day

Playing tag with your kids is a great way to stay in shape and make them happy at the same time. There are lots of variations to the game, too. Here’s one we like: http://www.gameskidsplay.net/games/chasing_games/pies.htm


Groggy Day

Yoga is always a great way to go when you’re feeling a bit groggy. I was recently asked about good moves to tone up the arms. Here’s a video that covers some yoga basics to help do just that: http://www.youtube.com/watch?v=p8N_vdDAdp0&feature=pyv&ad=2957104046&kw=yoga&gclid=CK-s6qW7rZsCFRlcagodtAZ8DA


Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.

Thursday, April 2, 2009

Fitness Me In Workout Series #21

Cardio Cooking

We’ve all heard about the Mediterranean-style diet and heart health. A recent study is again touting its health benefits – but this time for the brain.
The study finds that following Mediterranean diet habits is associated with reduced risk for getting mild cognitive impairment -- a transitional stage between normal cognition and dementia/Alzheimer's disease, according to study author Dr. Nikolaos Scarmeas of Columbia University Medical Center. His study for the Archives of Neurology was supported by the National Institutes of Health
So what’s that mean for you? The Mediterranean-style diet is high in vegetables, fruits and nuts, legumes, fish and cereals. It’s low in dairy products, meat, and fat, and allows moderate alcohol consumption.
The Mediterranean diet, the researchers explain, may improve cholesterol levels, blood sugar levels and blood vessel health, or reduce inflammation, all of which have been associated with mild cognitive impairment.
Individual food components of the diet also may impact brain function. "For example, potentially beneficial effects for mild cognitive impairment or mild cognitive impairment conversion to Alzheimer's disease have been reported for alcohol, fish, polyunsaturated fatty acids (also for age-related cognitive decline) and lower levels of saturated fatty acids," they write.
That all sounds great to me, so I’m featuring a Mediterranean recipe this week from Eatingwell.com. The Web site has many more recipes in this category at: http://www.eatingwell.com/recipes/collections/healthy_mediterranean_recipes.html

Mustard Crusted Salmon

1 1/4 pounds center-cut salmon fillets, cut into 4 portions
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
1/4 cup reduced-fat sour cream
2 tablespoons stone-ground mustard
2 teaspoons lemon juice
Lemon wedges

1.Do the “80s Dance” (step side to side) as you preheat the broiler. Line a broiler pan or baking sheet with foil, and then coat it with cooking spray.
2. Place salmon pieces, skin-side down, on the prepared pan. Season with salt and pepper. Meanwhile, do 20 soccer kicks on each leg. HOW TO DO THEM: Flex your foot so sole it is parallel to the floor. Turn your toe out. Move leg forward as if kicking a soccer ball. Hold 3 seconds. Repeat. You’ll feel this on the inner thigh.
3. Combine sour cream, mustard and lemon juice in a small bowl as you do 20 side leg lifts on each leg. HOW TO DO THEM: Lift your leg straight out to the side until your foot is 6 to 12 inches off the floor. Slightly bend leg you are standing on and keep abs tight. At the top of the movement pause and count to 3.
4. Spread evenly over the salmon while doing 20 rear leg lifts. HOW TO DO THEM: extend your leg straight back behind you, keeping your knee straight and your toes pointed down to the floor. Squeeze your buttocks as you lift. Pause at the top for count of 3 before returning leg to the floor.
5. Broil the salmon 5 inches from the heat source until it is opaque in the center, 10 to 12 minutes. Serve with lemon wedges. Return to the 80s with that side to side dance, then do side knee lifts
6. Dance as you prep any side dishes.
7. Do lunges as you set the table and deliver the food.

NUTRITION INFORMATION: Per serving: 290 calories; 18 g fat (4 g sat, 6 g mono); 89 mg cholesterol; 2 g carbohydrate; 29 g protein; 0 g fiber; 389 mg sodium; 550 mg potassium.

Shape-Up Shopping (Grocery Day)

I don’t know about you, but we’ve been having some bizarre weather out here. It snowed yesterday! That’s why I’m still not excited to park far away when I grocery shop. Here’s a workout you can do in the comfort of your home as you unload your purchases.

1. As you unload your first bag continuously jog around or in place.
2. For the second, place it on the floor and do a squat each time you need to pick something up, making sure to squeeze that tush at the top and keep those abs in to support your back.
3. Hop or jump everywhere you go as you unload the third bag. Try to go high if you can, but most importantly don’t stop the continuous jumping motion till that bag is unloaded.
4. Now place bag 4 on the ground and do curtsy squats as you unload it. HOW TO DO THEM: Stand on right leg. Place left leg behind and to the right with toe on ground. Curtsy down and stand up with weight on the heel portion of your foot. Repeat on the left.
5. Jog as you unload bag 5, and if you are up for it do so with high knees (knees up to waist level with each step).
6. Place bag 6 on a counter. Each time you remove an item do 3-5 side leg lifts before you put it away. Alternate legs.
7. If you have more bags, go back to item one and repeat as many steps as you’d like! Don’t forget a nice stretch when you’re finished, along with a pat on the back for working in your workout.


Cleaning Day

Remember that duster dance? Let’s get crazy with it this week.
1. Put on a fast song and shake that groove thing in the first area you dust.
2. On the next song find some shelves. Keep dancing, but each time you dust an item do mini-squats (squat about half way down and quickly pulse up) as you get it clean, and then jump so that your back is facing the item you just cleaned. Quickly jump back so you are facing forward. Try for at least 15 jumps.
3. For the third song, drop down and do a push-up each time you finish dusting 3 things.
4. On the final song, find a long shelf. Jump to the right and dust, then jump to the left and dust. Keep going back and forth. Try for at least 15 before you return to dancing.
5. Enjoy your post workout glow and your dust free house!


Play Day

I have boys, so they really like things that are either gross or spooky.
Don’t worry –this one falls into the spooky category. It’s a game called “Ghost in the Graveyard.” Here’s how to play:
One person is the ghost.
The rest of the group stays on "base" and counts " one o'clock, two o'clock, three o'clock, rock...'till you got to midnight (after every 3rd number say "rock"). Then go search for the ghost. Whoever finds the ghost yells, "Ghost in the graveyard" and all the seekers out make a mad dash back to base. Whoever is tagged is the next ghost. This can be played inside or out.
Find more game suggestions on http://www.gameskidsplay.net/

Groggy Day

Here’s some breakfast yoga on YouTube that will help you get into a good mind frame: http://www.youtube.com/watch?v=HldewCXbSn0

Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.

Monday, March 23, 2009

Fitness Me In Workout Series #20

Cardio Cooking
Here’s a yummy and creative recipe that incorporates healthy seafood. It’s from Chef Tom Pantley at Toscano’s Café and Wine Bar in Puyallup, WA, http://www.toscanospuyallup.com/
Cosmo Prawn Salad

12 medium sized shrimp
1 C light olive oil
1 can frozen cranberry juice concentrate (also can use orange juice)
¼ C white balsamic vinegar
¼ C vodka
Garlic
Salt and pepper
1 t dry basil
4-6 cups mixed greens
½ C fresh sliced basil leaves
1 tomato, diced

Instructions:
1. Since this involves cosmos, put on some fun music and dance like you are on a girls’ night out as you prep and assemble your ingredients.
2. Heat ¼ cup of the olive oil in a pan. Meanwhile, grab cans or hand weights and do a set of shoulder presses. HOW TO DO THEM: Hold can/weight in each hand with arms out to sides at shoulder height and elbows bent so hands point toward ceiling. Straighten and raise arms overhead. Return to start.
3. Add the prawns and begin to brown. Meanwhile, do shoulder presses on one side, then the other. Repeat once more so you’ve completed 3 sets total on each arm.
4. Deglaze the pan with vodka. Add ½ can of the cranberry juice concentrate. Prawns will turn orange right away, but you need to check their middle to see when they are done (as soon as grey turns white). Meanwhile do 3 sets of 10 side arm raises on each side. HOW TO DO THEM: Start with arm down to your side. Raise to side until it's parallel to the floor. Return to start.
5. Set aside in refrigerator and chill. Once they’re in, grab both cans/weights and do as many bent over rows as you can. HOW TO DO THEM: Start with weight in hand and arm down at your side. Raise it to the side until arm is parallel to the floor. Repeat.
6. Place the remaining juice concentrate, white balsamic vinegar, dry basil, and salt and pepper in a food processor. With processor running add remaining olive oil until dressing thickened (ideally 2 parts olive oil to 1 part vinegar). Meanwhile do front shoulder raises. HOW TO DO THEM: Hold a weight in one arm and raise it to the front to shoulder level so arm is parallel to the floor. Try for 15 reps, then do the other arm.
7. Place the mixed greens on 4 individual plates. Divide the prawns onto the plates, pour the dressing on and garnish with fresh basil and tomatoes. As you walk each plate to the table, do 15 bicep curls with the other arm so you end up doing 2 sets of 15 on each arm.
8. Enjoy your food and the afterglow of your workout!



Shape-Up Shopping (Grocery Day)
The weather is still questionable, so work out inside where it is warm and dry – and get your grocery shopping done at the same time.

Here’s how.

1. Don’t get your cart right away. Instead grab a bag of cat or dog food – you choose the size – and carry it around the perimeter of the store. Make sure to keep your abs tight to support your back. Replace the bag and get your cart.
2. Find an empty aisle and walk down and back at a fast pace.
3. Grab your cart. Dip slightly each time you take a step (so knee is more bent than normal as you step) and raise to normal height as you complete the step. Do this as you find the first six items on your list.
4. Find the bread aisle, and then tighten and release your buns as you walk around to find the next 5 items on your list.
5. Do your fast paced walk again – either with your cart, or park it at one end of an aisle, then return to it. Find a few more items. Repeat.
6. Finish shopping and pat yourself on the back for working in a workout.


Cleaning Day

I got really behind on laundry while I was working on the Light My Fire fundraiser to benefit the Leukemia Society, and I also had to get really creative to work in workouts while I was so busy. Here’s one I did.
1. Set laundry pile on a table or counter. Grab a piece of laundry, squat and slide to the side. Come up, fold the piece, put it on the counter and squat again. Slide back to start and repeat 15-20 times.
2. Deliver the laundry you just folded and do front snap kicks as you move back and forth. HOW TO DO THEM: Raise leg, knee bent, so thigh is parallel to the floor. Kick your foot out so entire leg is parallel to the floor. Bring the kick back in so thigh is parallel again before putting the foot down in front of the other one in a step forward. Repeat with other leg as you take the next step.
3. As you fold the next batch, either jog in place or do high knees (jump from foot to foot, raising knee to waist height each time).
4. While delivering these items, place an exercise band or pair of old nylons around your ankles to create resistance. Walk sideways, leading with right leg on the way to the room you’re going to and left leg on the return to the laundry pile.
5. As you fold the rest of the load, do 3 jumping jacks in between each item you fold. As you fold jog in place.
6. Do lunges as you walk to deliver the laundry.


Play Day

We’re in the thick of Little League practice, so here are two workouts I did while my sons were on the field. I was a bit worried about funny looks when I did the second workout, but instead I met lots of the other moms, who approached me and said, “What a good idea to bring your weights along!”

1. Put on a pedometer and don’t stop walking during the entire practice. I did 3 miles as my elder son practiced, and my younger son thought we had a great time exploring the park’s adjacent trails and play areas.

2. Bring some hand weights or cans and do the following circuit workout 3-6 times. I did this one at my younger son's practice. It was developed by Mike Ross of Seattle Fire Department:

1. 10 upright rows (See http://exercise.about.com/od/strengthtrainingworkouts/ss/shoulders2.htm if you need instruction)
2. 10 deadlifts (http://exercise.about.com/od/lowerbodyworkouts/ss/deadlifts.htm)
3. 10 bent over rows (http://exercise.about.com/library/blmixrow.htm )
4. 10 squats with bicep curls (curl at bottom of squat, straighten arms as you come up)
5. 10 squat thrusts (http://exercise.about.com/b/2005/05/17/exercise-of-the-week-squat-thrusts.htm)
6. 10 overhead shoulder presses (http://exercise.about.com/od/exerciseworkouts/ss/shoulderexercis_3.htm)
7. 10 jumps or squat jumps

Groggy Day

This one’s really simple –and it’s a great way to catch up on things and inspire a friend to work out at the same time. Call someone you want to talk to, set a timer, and walk and talk for 15 minutes or longer. Ask them to do the same, and you’re working out together!


Legal junk/disclaimer:
The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.

Where' the blog go?

Thanks to all who contacted me to let me know the blog did not come through last week. Actually, I was swept up in the Light My Fire Auction & Concert to benefit the Leukemia Society. For the past 3 years I've been in charge of this event, which involves auctioning off firefighters as well as items donated by local businesses. Band 3rd Degree Burn http://www.3rddegreeburn.com/ performed for the event as well.
For the past 2 years, we've just about doubled the amount raised, hitting $12,149 this year compared to $6,100 last year.
We had a great time and supported a very worthy cause. See how much fun we had at http://www.bhpimages.com/commercial.htm.
Needless to say, I didn't have much time to work out or do my blog. I really utilized the FitnessMeIn concept during the final stages of my event planning! I also really worked my mind, which is a great thing. In fact, I recently read that a Mayo Clinic study indicates that middle aged and older people who work out their minds can keep their minds stronger.
Here's the scoop: Yonas Geda of the Mayo Clinic looked at people between the ages of 70 and 89. Some had a little memory loss – called mild cognitive impairment. Others did not. All were asked about things they did in middle age, from 50 to 65.
People who kept their brains active with things like reading, games, computer activities and crafts were 30 percent to 50 percent less likely to have developed mild cognitive impairment.
“This means perhaps aging does not have to a simple passive process,” says Geda.
The study was supported by the National Institutes of Health. Learn more at www.hhs.gov.

Wednesday, February 25, 2009

Fitness Me In Workout Series #19

Cardio Cooking

Sometimes I love the synergy of life! I visited a nutritionist recently who urged me to try eating tempeh, which I have never tried. A few days later, I received this recipe from the www.thevegetariansite.com newsletter, so I didn’t have to search around for a recipe for the first try. And, bonus, I got a workout while I prepped this healthy food! See more on the veggie site at http://www.thevegetariansite.com/index.htm

GARLIC & HERB TEMPEH WRAPS

INGREDIENTS:

1 large onion, chopped
2 tablespoons extra virgin olive oil
8 oz. tempeh, steamed for 10 minutes, cooled and grated
1 teaspoon garlic powder
1 teaspoon marjoram
1 teaspoon oregano
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 cup fresh parsley, minced
1 1/2 cups fresh tomatoes, diced
4-8 tablespoons grated vegan cheese of your choice (optional)
4 whole wheat wraps

DIRECTIONS:
1. Gather and prep your ingredients as you move it, move it to the music.
2. On medium heat, sauté onion in olive oil until slightly tender (about 5 minutes). Meanwhile, keep your hips and feet moving as you do a half-moon rotation with your left arm, then your right arm. Do 2 sets of 30 on each arm. HOW TO DO THEM: Stick your arm straight out at shoulder height. Place your fingers together and your palms face down. Rotate thumbs back until your palms face up, then rotate thumbs back forward.
3. Add all remaining filling ingredients, combine well, and remove from heat in a few minutes. Meanwhile grab a can or a hand weight and do 20-40 straight arm shrugs with your right shoulder. Repeat on left side. HOW TO DO THEM: Hold your arm straight out to the side, holding your can or weight. Lift and lower your shoulder.
4. Spread filling in wraps and sprinkle with 1-2 tablespoons grated vegan cheese, if desired. As you do this, do as many side leg lifts as you can on each side. HOW TO DO THEM: Lift your leg straight out to the side until your foot is 6 to 12 inches off the floor. Slightly bend leg you are standing on and keep abs tight. At the top of the movement pause and count to 3.
5. Roll wraps and do lunges as you bring them and your dishes to the table. Enjoy! Makes 4 generous servings.

This recipe is provided courtesy of TheVegetarianSite.com. It is Copyright TheVegetarianSite.com.

Shape-Up Shopping (Grocery Day)

It’s still yucky out, so why not work out inside the warmth and comfort of a store – and get one of your never-ending errands done at the same time?
Here’s one I did recently.

1. Walk the perimeter of the store 3 times.
2. Enter an aisle, stop to look at something, and do 10-20 calf raises. Repeat 2 more times at different spots in the aisle.
3. Stop by the soup. Grab 2 cans and do 20 shoulder shrugs.
4. Keep 1 can. As you push your cart down the aisle, do 15-20 tricep lifts on right arm, then on the left arm. HOW TO DO THEM: Raise your arm straight up with thumb pointed toward your back. Bend your elbow to the back like you want to touch your shoulder, then raise it so it’s straight again.
5. Walk down a couple more aisles.
6. Tighten your buns and keep them tight as you go down the next 3 aisles you need to shop in.
7. Tighten your abs and keep them tight as you go down the next 3 aisles you need to shop in.
8. Pat yourself on the back with your sexy triceps.


Cleaning Day

It’s time to dust again. Here’s how to make it into a workout:
1. Dust one area as you dance
2. Do 20 jumping jacks
3. Dust area 2
4. Do 20 squats
5. Dust area 3
6. Do 20 skaters. HOW TO DO THEM: Jump sideways to the left, land with leg you jumped off (right leg) of crossing behind. Push off and jump sideways to the right, landing with leg you jumped off of crossing behind. Repeat.
7. Dust area 4
8. Do 20 knee ups (raise knees to waist height, rapidly switching back and forth)
9. Dust area 5
10. Do 20 front lunges
11. Dust area 6
12. Jump 20 times as if jumping rope.
13. Enjoy your clean house and rest!


Play Day

Here’s another energizer from North Carolina Public Education. See more at http://www.ncpe4me.com/energizers.html.

Air Writing

Call out one of the following activities (kids can do it in place or around the room): Jumping, Marching, Hopping, Twisting, anything else you’d like!
2. Call out a letter, number, word or shape. Kids stop the activity.
3. Kids then draw the letter, number, word or shape in the air using their hand, arm, leg, head, elbow, knee, bottom or any combination of body parts until you call out another activity.
4. Kids continue new activity until you call out another letter, number, word or shape.

Groggy Day

This one is for my mom, who recently mentioned that she’s interested in taking a Tai Chi class. The Expert Village Web site has several moves you can try out at: http://www.expertvillage.com/video-series/104_tai-chi.htm. Do several and you’ll feel great in no time!


Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.

Tuesday, February 17, 2009

Fitness Me In Workout Series #18

Cardio Cooking

When I’m frustrated by a day gone by without time for a workout, I add one in as I cook a healthy dinner. Chicken is always a great choice for healthy eating. Here’s a great recipe that I learned during a cooking class at Toscano’s Café and Wine Bar. For more on the restaurant, see http://www.toscanospuyallup.com/

Chicken Picatta

4 boneless chicken breasts
1 C bread crumbs
2 T capers
½ C thinly sliced onions
1 tomato, diced
2 T softened butter
Salt and pepper
Oregano
3 T olive oil
¾ C dry white wine or vermouth
1 whole lemon, or ¼ C lemon juice

Instructions:

1. Assemble and prep your ingredients as you dance, dance, dance. Keep movin’ as you cut each breast in half lengthwise and flatten slightly so no piece is more than ¾ inch thick.
2. Sprinkle salt and pepper onto chicken, and dredge pieces in bread crumbs. Meanwhile do a hula-hoop movement with your waist 20 times. Do the movement the other way 20 times.
3. Heat the olive oil in a sauté pan. Meanwhile lift your right knee out to the side and up 15 times (so your knee points away from the right side of your body), repeat on the left.
4. Brown the chicken on both sides. Add the onions and let them begin to brown. Do butt pulses as you cook the chicken and onions. HOW TO DO THEM: Squat about ¼ way down, then come up and squeeze your butt.
5. Deglaze the pan with white wine. Add pepper, capers, lemon and oregano. Transfer contents of sauté pan into baking dish. Cover and cook on medium heat about 10-15 minutes until chicken is completely cooked.
6. After the chicken is in the oven, do the “jumping twist” by placing your feet at a 45 degree angle, then twisting and jumping to a 45 degree angle on the other side for 1-2 minutes.
7. Do lunges as you set the table, and keep your body moving as you clean up or work on side dishes while waiting for the chicken.
8. When chicken is cooked, place it on a serving plate. Transfer onions and drippings back into sauté pan. Bring pan drippings to a boil, adding water if needed to make a thin sauce. Add diced tomato. Remove pan from heat and slowly stir in butter. Pour over chicken. As you cook the sauce, Hold your right arm out to the side and make 30 tiny circles. Repeat with the left arm.
9. Enjoy your meal and the afterglow of your workout!

Shape-Up Shopping (Grocery Day)

Here’s one you can do at home as you unload that car.
1. Bring in one bag at a time. With each step, lift your leg so your thigh is parallel to the ground, then snap your foot out to kick so your entire leg is parallel with the ground before lowering it for the next step. Do this for the first 3 trips back and forth to the car. Leave bags on floor in an area that is not near the place your groceries go (for example opposite side of the kitchen from the refrigerator or in the dining room) for later.
2. Bring in 2 bags of about equal weight. Hold your arms straight out in front of you so that your arms are now parallel to the ground. Lower them about an inch and pulse them back up as you walk.
3. For the rest of the bags, raise your knees toward your chest with each step as you walk or jog back and forth.
4. Inside, do a squat each time you remove an item from the first bag and then jump or hop to its destination.
5. Now do a plie squat each time you get into the second bag, and jog it to its location while raising the object(s) above your head.
6. Do a regular squat and jump or hop to the destination for the third bag.
7. Keep your booty movin as you put items from remaining bags away, either by jogging or dancing.
8. Stretch and pat yourself on the back for fitting in a workout!

Cleaning Day
Have you vacuumed out your couch and chair cushions lately? How about giving this chore some new appeal by making it into a workout!

1. Make sure you are dancing or jogging as you get your vacuum out to warm up.
2. Remove cushion 1. Grab your vacuum hose and squat about halfway down. Stay there as you vacuum under that cushion. Make sure to keep your abs tight.
3. Remove cushion 2. Do full range squats as you work on this area.
4. Remove cushion 3. Get into a wide-legged squat position with toes pointed out at 45 degrees and hold as you vacuum this area.
5. Turn off the vacuum, do a set of 10 lunges on each leg, and replace your cushions.
6. Remove cushion 4. As you vacuum lunge out to the side, ending in a wide-stanced squat, come up in the center and lunge to the other side. Try to do 8 on each side.
7. Do a jumping jack movement with your legs as you vacuum any other cushions you have and replace them – yes, you’ll feel like an uncoordinated dork as you do these (at least I did)!


Play Day
How about inspiring a love of gardening in your kids? It’s a lifelong activity that benefits both body and mind, say the Centers for Disease Control and Prevention and the American College of Sports Medicine.
There are lots of fun projects you can do with your kids.
Ed Hume, Washington gardening personality and host of TV show Gardening in America, says kids can grow trees from any citrus fruit, such as oranges, lemons and limes. Let the seeds dry at least overnight. Plant them about one-quarter to one-half inch below the soil, and care for it like you would a houseplant, giving it water each week to 10 days. Keep it in a location that gets lots of light. Don’t fertilize it because you may burn the new roots.
For more ideas, see an article I wrote for The News Tribune in Tacoma, WA: http://www.thenewstribune.com/soundlife/story/627051.html

Groggy Day

I like to do abs on days when I am tired – perhaps because I get to lie down as I exercise! Here’s a good one on YouTube: http://www.youtube.com/watch?v=-YI0cxuNcq8&feature=PlayList&p=14CBD3AC8ADEB930&playnext=1&index=4


Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.

Tuesday, February 10, 2009

Fitness Me In Workout Series #17

Destress for better health

Life can be stressful, but you don’t have to let it ruin your health. One guy who has been talking about heart health for a long while is best-selling author Joe Piscatella. His expertise comes from personal experience. He underwent coronary bypass surgery at age 32, and doctors predicted he would not live to be 40. He couldn't change the situation, but learned to control his response to it. Recently, Piscatella celebrated the 31st anniversary of that surgery.
Also recently, he began to focus on the impact stress can have on health.
“It’s staggering to me that there are 80.7 million Americans with heart disease,” he told me during a recent interview. According to the American Heart Association, that’s 1 in 3 people in the United States.
“For every one person who has heart disease because of bad genes, 499 have it because of knives and forks. An enormous amount of people have problems.”
Everyone knows that how they choose to live makes a big difference, he says, including diet, exercise and not smoking.
But many folks don’t do what’s in their best interest, and Piscatella has come to believe that chronic stress is often the reason.
People may not be able to get rid of that stress, but they can learn to respond to it in healthier ways. Read more in an article I wrote for The Olympian newspaper at http://www.theolympian.com/living/story/752990.html or on his Web site, http://www.joepiscatella.com/.


Cardio Cooking

How about working a workout in at the beginning of the day? Here’s a recipe for gluten-free pancakes that I like to use.

Linda’s Breakfast Cakes

2 c teff flour
1 c ground flaxseed
1 c sweet sorghum flour
2 omega 3 eggs
1 T canola oil, plus more for pan
2 t cinnamon
2 t ginger
2-plus cups water until you reach desired consistency for pancakes

Instructions:

1. Dance as you assemble your ingredients.
2. As you mix them together, do 20 side leg lifts on the right. Then hold your leg out to the side so it is ¾ of the way to the top, and pulse up to the top 10 times. Follow with 10 more full side leg lifts. Repeat on the left side.
3. Heat a little oil in your pan. As you wait, do jumping jacks.
4. Cook your pancakes. As you do so, do 20 rear leg lifts on the right, followed by 10 pulses at the top of the movement. Now do 10 more full rear leg lifts. Repeat on the left side.
5. Continue cooking and work 30 jumping jacks in as you monitor the pan. March on the floor or just use your legs if you need to pause to flip a flapjack.
6. Hold your right leg out to the side for 20-30 seconds. Repeat with the left.
7. March on the floor for 1 minute.
8. Hold your right leg at the top of a rear leg lift for 20-30 seconds. Repeat with the left.
9. Go back to dancing if you’ve got more to cook and have a great day!

Shape-Up Shopping (Grocery Day)


I’m looking out the window at snow right now, which means I’m taking that front spot in the grocery parking lot. Even if you’ve got to fight the chill for longer than you’d like outside, there’s a great way to warm up once you get in the store – a Fitness Me In workout! Here it is:
1. Walk for 3 minutes.
2. Squeeze your tush and keep it tight as you walk down 4 aisles.
3. Squeeze your abs (as if you were attaching your belly button to your spine) and keep them tight for 4 aisles.
4. Now tighten that tush again for half an aisle, releasing for the second half. Repeat on 3 more aisles for a total of 4.
5. Button your belly again for half an aisle, releasing for the second half. Repeat on 3 more aisles for a total of 4.
6. Once your cart is full, walk around the perimeter of the store 2 to 4 times before going to checkout.


Cleaning Day

With two young boys and husband, my floors get dirty more often than I’d like. That’s OK, cleaning them can be a great workout! Here’s how:
1. Shake that thing as you get your mop ready, then find a wall to start next to.
2. Do a wall sit (back against wall, thighs parallel to the floor) and clean all around you. Hold this position as long as possible.
3. Dance as you clean another area near the wall to get your legs moving again.
4. Do lunges across the floor, cleaning to one side.
5. Do that wall sit on the other side of the room.
6. Do lunges back across the floor, cleaning on the other side.
7. Dance around and mop the rest of the floor. Incorporate some quarter-squats into your booty maneuvers, tightening that tush each time you get to the top of the move.
8. Don’t forget to stretch a bit after you put your mop away.

Play Day

Since it’s still cold and dreary (at least where I live) it’s a good day to do an inside activity. Why not play a good, old fashioned game of charades? It’s a surprisingly active game, especially if the guesser keeps moving by jogging in place or just standing and fidgeting.

Groggy Day

Pilates and ab work always wake me up when I’m feeling sluggish. Here’s a video on YouTube that does a good job of talking you through a workout: http://www.youtube.com/watch?v=fdMptxZv4hQ

Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.

Wednesday, February 4, 2009

Fitness Me In Workout Series #16

Cardio Cooking


For some reason, this cold weather has me craving roasted root vegetables. Fortunately, they’re nice and healthy – and Daphne Miller, M.D., author of nutrition book “The Jungle Effect” has a great recipe utilizing these veggies. To get even more benefit, work in a workout as you prepare it!

Baked Cod with Thyme-Lemon Butter Sauce and Root Vegetables

6 carrots, peeled and chopped into 1-inch pieces
2 rutabagas, peeled and chopped into 1-inch pieces
¼ t salt
3 T butter
1 t grated lemon peel
Juice of one large lemon (1/4 cup)
2 T chopped fresh thyme
1 ½ to 2 pounds cod or sole, cut into four fillets
Thyme sprigs for garnish

Instructions
1. Shake your groove thing as you assemble and prep the ingredients.
2. Put the chopped carrots and rutabagas in a steamer basket with plenty of water below basket. Cover and steam for 15-20 minutes until tender. Salt and set aside in a bowl. As you get these going, squat and extend your left leg to the side. Return left leg to center and come up, squeezing your tush. Repeat on right side. Do 12 times on each side.
3. Preheat oven to 450. Make the sauce by melting the butter in a saucepan over low heat. Stir in lemon zest, lemon juice and thyme. Meanwhile do as many butt pulses as you can. HOW TO DO THEM: Squat about ¼ way down, then come up and squeeze your butt.
4. Place fish fillets in baking dish. Drizzle each fillet with about 1 T of thyme-lemon-butter sauce. Spread sauce to coat above and below fillets. Bake 8-10 minutes until fish flakes easily with a fork. Meanwhile, do 20 side leg lifts on each side. HOW TO DO THEM: Lift your leg straight out to the side until your foot is 6 to 12 inches off the floor. Slightly bend leg you are standing on and keep abs tight. At the top of the movement pause and count to 3. Then do 16 rear leg lunges.
5. Do walking lunges as you set your table. Go back to dancing until the fish is ready. Then place the fish and the warm vegetables on a platter, drizzle the veggies with sauce and garnish with thyme sprigs.
6. Whew – time to stretch, sit and eat!

Shape-Up Shopping (Grocery Day)


Believe it or not, you can work in a workout just about anywhere – even the grocery store. Here’s one I recently did:

1. Before getting your cart walk for 2 minutes. As you walk, place your palms together in front of your chest, as if in prayer. Push palms firmly together. Keep pressing for a count of 20. Rest your muscles (you should feel it in your chest) for a few moments. Repeat 2 more times.
2. Go get your cart. Tighten your abs on the way, sucking your belly button in toward your spine on the way. Relax your abs as you walk and get the first item on your list. Continue to alternate tightening and relaxing your abs until you’ve found the first 10 items on your shopping list. Don’t forget to breathe!
3. Turn your body so your hips are sideways to your cart. Rotate your torso so it faces the cart. Walk down one aisle. Go get 3 more items on your list, then rotate the other way.
4. Repeat the ab tightening sequence as you shop for 10 more items.
5. When you arrive home, before you bring in your first grocery bag do 10 push-ups against your car, as you would do wall push-ups. Or, if it’s too cold and rainy, do the push-ups inside against your wall. HOW TO DO THEM: stand about 3 feet in front of the car/wall. Lean forward and place hands on the car/wall, shoulder width apart. Push your body back. You should feel this in your chest muscles.
6. Bring your bag in, and then repeat the push-ups on two other trips to the car.


Cleaning Day

I may have mentioned a time or two that I absolutely detest folding laundry, so I make it fun for myself by adding in a workout. There are other chores on the bottom of my list, but not all are good for workouts. For example, I’ve been trying to come up with a workout that I can do while scrubbing the toilet, but so far that’s backfired (or I should say back-splashed into my face). Oh well, some things are best done quickly and cleanly.
Since there’s no way around the time it takes to fold clothes, find a table to fold them on, crank some tunes, and get some exercise in. Here’s a workout you can do:

1. Run in place with quick feet as you fold your first 10 items.
2. Take a quick break from folding and get some frustration out with 20-30 kickboxing punches. I like to do crosses, but you might choose to jab. If you need do some instructions, see http://www.expertvillage.com/video/702_kickboxing-technique-punch-combo.htm
3. Repeat steps 1 and 2 twice more.
4. Do walking lunges as you deliver the laundry you’ve folded so far to the room it belongs in.
5. Shake your booty as you put the laundry away.
6. Jump all the way back to the laundry pile.
7. Do 10 squats as you fold more items, then dance side to side 10 times. Repeat.
8. As you deliver this load of laundry, run and do knee ups on the way. HOW TO DO THEM: Bring your leg up so your thigh is parallel with the floor with each step.
9. Dance as you put the rest of your laundry away, and pat yourself on the back for getting some cardio into your day.

Play Day

My kids are really into pirates, so they loved this “treasure hunt.” In fact, we had to do it three times in a row! Here’s what you do:
Have your kids bring you 6-10 items. Hide them around the house, and write clues for them to follow. You can even draw a map (my kids demanded one).
As you seek the first item, skip everywhere you go.
For item 2 hop.
For item 3 slide sideways
For item 4 jump
For item 5 walk backwards
For item 6 tip toe
Repeat the sequence, or choose your own moves to use while searching.

Groggy Day

Too tired to get up and work out? Here’s one you can do in your chair. If nothing else it’ll give you a big smile! I tried it first thing in the morning and it put me in a good mood all day. See http://www.youtube.com/watch?v=P3jhx4F0oAc


Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.

Monday, January 26, 2009

Fitness Me In Workout Series #15

Cardio Cooking

Here’s another recipe from those fantastic Meal Makeover Moms. My kids absolutely loved this one.

Cheesy Fish Sticks

Ingredients
1/2 cup cornmeal
1/2 cup grated Parmesan cheese
3/4 teaspoon garlic powder
1/4 teaspoon salt
3 tablespoons canola oil
1 pound catfish fillets, cut into 1-inch strips (or any other mild white fish)

Directions
1. Preheat the oven to 475°F and assemble your ingredients. Lightly oil or coat a large baking sheet with nonstick cooking spray and set aside. Crank those tunes and rock out as you do so.
2. Combine the cornmeal, Parmesan cheese, garlic powder, and salt in a medium bowl and mix well. As you do so, do some side lunges. Try for at least 10. HOW TO DO THEM: Start with feet shoulder width apart. Step out to the right and squat with wide legs. Come back to center, then step out to the left.
3. Place the oil in a small bowl. Lightly coat each piece of fish in the oil and then roll in the breading mixture until well coated. Arrange the fish on the prepared baking sheet. Meanwhile, do “ski bunnies.” HOW TO DO THEM: Start with feet shoulder width apart, knees slightly bent. Jump and rotate to the left, landing with feet at about a 45-degree angle from center. Jump back to center, then jump and rotate to the right. Keep going in a consistent motion.
4. Bake until golden brown, 10 to 12 minutes. After you put the fish in the oven, do a set of rear lunges. Try for 16. HOW TO DO THEM: Extend one leg back. Lower body on other leg by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending the hip and knee of the forward leg. Make sure the knee of the front leg does not come out over your ankle. Repeat with opposite leg.
5. Get back to dancing as you set the table or do other kitchen chores.

Makes 4 servings. Nutrition Information per Serving: 350 calories, 22g fat (4.5g saturated, 1.4g omega-3), 360mg sodium, 14g carbohydrate, 2g fiber, 23g protein, 10% calcium

Find more kid food makeovers at: http://www.mealmakeovermoms.com/recipes/kid-food-makeovers/

Shape-Up Shopping (Grocery Day)


Here’s another workout you’ll want to have your kids join in. I’ve actually found it’s easier to shop with them when we work in a workout. I get less whining and fewer requests for items off the shelves. I get lots of smiles from other moms too.
1. Walk around the store for 2 minutes to warm up.
2. Find an aisle without other folks in it and jump all the way down it with your child (they love this).
3. Walk back down the aisle, then go to another one and hop on your right foot.
4. Walk back down the aisle, repeat with the left foot.
5. Find another aisle, then go down it doing knee ups with quick feet. HOW TO DO THEM: Raise leg with bent knee so thigh is parallel to the floor. Hop onto other foot, raising knee of the leg you were standing on. This does double duty, getting your abs and legs.
6. Walk back down that aisle. Now, point your toes out and walk down 3 aisles. This is a great inner thigh workout.
7. Walk with abs tight for as long as you can stand it. Don’t forget to breathe!

Cleaning Day

OK – if you’ve been following this blog you’ve worked up to this. If not, I bet you can still do it! Our overseas neighbors at the NHS feature an “Olympic Cleaning Workout” on their Web site. Go to http://www.nhs.uk/Livewell/olympics/Pages/Olympichousework.aspx to try it out!


Play Day

If you’ve got school aged kids, here’s a great activity you can do with them once or twice each week or even each school day: Start a “Walking School Bus.” You can walk with just your kids, invite some neighbors to participate or even organize a school- or community-wide effort. Even if you don’t live near your school, you can walk to and/or from an alternate bus stop. To learn more about organizing a Walking School Bus, see http://www.walkingschoolbus.org/.

Groggy Day
I like to do yoga to refresh myself when I am feeling groggy and out-of-sorts. It almost feels like I’ve treated myself to a massage! You can get a free trial that allows access to some yoga routines on this Web site: http://www.totalyogapractice.com/LearnYogaOnline.php

Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.

Sunday, January 25, 2009

Keeping your self, kids, family active

Even though it's winter, there's still plenty you can do as a family to stay active.
I want to be a positive role model for my kids. I also want to be around to enjoy my grandchildren someday. And by enjoy I mean I want to actively play with them. Those are two of my top reasons to stay fit.
As a mom, sometimes it's really hard to work in a workout. But if you do family activities that include exercise you can multitask in many ways:
* as a role model,
* by building strong bonds with your kids,
* by getting your exercise in
* by actively helping your family stay fit.

One great Web site is from our Canadian neighbors in Alberta. It has 101 ideas for keeping your family active.
For more, see: http://www.healthyalberta.com/ActiveLiving/173.htm

You can also check out an article I wrote for The Olympian newspaper at: http://www.theolympian.com/living/story/737984.html

Unfortunately, childhood obesity is a real concern for everyone.
Recently I spoke with Dr. Carl Lindgren of Healthy Future Pediatrics in Olympia, WA.
During his 19 years of practice, Dr. Lindgren has seen the rise in childhood obesity firsthand. And it’s coming on at younger and younger ages, according to the Centers for Disease Control.
The prevalence of obesity increased almost tripled for all ages of kids between 1980 and 2006, according to the CDC.
Ages 2-5: To 12.4 percent, up from 5 percent
Ages 6–11: 17 percent, up from 6.5 percent
Ages 12–19: 17.6 percent, up from 5 percent.
That’s worrisome because obese children and adolescents are more likely to have risk factors associated with cardiovascular disease (such as high blood pressure, high cholesterol, and Type 2 diabetes), asthma and sleep apnea. They also face social discrimination and are more likely to become obese as adults.
Kids don’t need to be classified as obese, either, for concerns to arise. Lindgren often sees patients’ body mass indexes – ratio of height to weight – trending the wrong way at a checkups.
It’s a touchy subject, but reversing the trend in the early stages can make all the difference in a child’s health and well being, he says.
Want to check whether your child has a healthy body mass - or whether you do? The CDC offers a BMI calculator for children and teens. There’s also a link for tips on measuring a healthy weight at accurately at home. There are many factors to consider – the BMI is a screening tool but does not measure actual body fat -- so if you have concerns contact your doctor. The site is http://apps.nccd.cdc.gov/dnpabmi/Calculator.aspx

Monday, January 19, 2009

Fitness Me In Workout Series #14

Cardio Cooking

Grrrr – you’ve been trying to fit a workout in all day with no success. Don’t worry –you’re a multitasking mom! You can work out and cook dinner at the same time. Ever listen to that song: “I can bring home the bacon, fry it up in a pan…” If not, you make me feel old!

Here’s a recipe I recently made up. Hope you like it!

Curry Pork Chops

Ingredients:

4 to 6 pork chops
Salt, pepper and sage to taste
1 c water
1 ½ c Pacific Natural Foods Curried Red Lentil soup
½ c cornmeal
¼ c chopped onion

Instructions:

1. Jog in place or dance as you assemble your ingredients
2. Rub salt, pepper and sage onto meat. Then roll in cornmeal and brown. As you do this, stand on right leg with knee slightly bent. Tap left toe next to right foot. Extend it back and tap toe to floor (keeping those buns TIGHT). Extend to side and tap to floor. Repeat 20 times, then switch legs. Place a chair next to you and use it for support if needed.
3. Put into baking pan or casserole dish. Add onion, soup and water. As you do this squat halfway down and hold for 30 seconds to 1 minute. Then squat about a quarter of the way down and pulse up, tightening buns at the top as you finish.
4. Bake 1 ½ hours at 350 degrees. Do 2 sets of 10 to 20 rear lunges on each leg after you place the pork chops in the oven.


Shape-Up Shopping (Grocery Day)


OK – let’s work those buns and abs while we shop in the nice warm store.
1. Keep your buns tight as you walk for 2 minutes.
2. For 1-2 aisles, tighten your buns and drag your toes behind you for a second or two with every step.
3. Walk down 4 aisles.
4. Find an empty aisle and do 10-12 squats. I like to pretend I’m looking at things on the bottom shelf, and take a step or two in between squats so I advance down the aisle.
5. Repeat steps 1-4
6. Now, for the next 2 minutes suck your belly in toward your spine every time you exhale. You can even do this one in the checkout line!


Cleaning Day

Back to my favorite (not) chore – laundry. Find a table or counter that’s handy and won’t make you bend to fold your stuff. Here’s the workout:

1. Stand on right leg. Place left foot on inner calf of right leg, knee pointed out. Keep the foot on the calf and point your knee forward, then rotate it back out. Do 20 reps and switch legs.
2. Jog or jump along as you deliver some of the laundry you’ve folded to its proper place.
3. Do plie squats as you fold more laundry. HOW TO DO THEM: Place feet slightly wider than shoulder width apart and point toes out. Squat and hold before coming up.
4. Jog or jump along again as you deliver more laundry.
5. Do 20 side leg lifts on each leg. HOW TO DO THEM: Lift your leg straight out to the side until your foot is 6 to 12 inches off the floor. Slightly bend leg you are standing on and keep abs tight. At the top of the movement pause and count to 3.
5. Do 20 soccer kicks on each leg. HOW TO DO THEM: Flex your foot so sole it is parallel to the floor. Turn your toe out. Move leg forward as if kicking a soccer ball. Hold 3 seconds. Repeat. You’ll feel this on the inner thigh.
6. Speed walk as you deliver the rest of your laundry – and give yourself a big pat on the back!

Play Day

Here’s an active way to work on those math skills from http://www.kidnetic.com/. The site was developed for teachers but does have a section for parents with fun games that can be played inside and outside.

Here’s one suggestion – Invisible Jump Rope - from the site.

To warm up:
• Call out numbers from 1-10 starting with one.
• Jump as you count up to that number.
• Start at 20 and count backwards while doing the invisible jump rope backwards.
Now, for younger kids you can count by 2s up to 20, 3s up to 48 and 5s up to 100.
For older kids, calls out different math problems while jumping rope at a steady pace. Use addition, subtraction and multiplication problems to make it more difficult. Once your child says the correct answer, jumps that number of jumps while counting together. During this time, jump at a more vigorous rate.

By the way, kids who are active are more likely to be academically sharper than their sedentary peers, according to a study by an East Carolina University researcher. Read an article on the study at: http://www.medicalnewstoday.com/articles/62244.php

Groggy Day

Sometimes just getting my blood flowing will make an enormous difference in my day. For a sample Pilates workout, go to http://www.myyogaonline.com/
Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.

Monday, January 12, 2009

Fitness Me In Workout Series #13

Shape-Up Shopping (Grocery Day)


My 5-year-old loved doing this grocery store workout with me. This is an especially fun workout because people think you are humoring your children, so you get “fun mommy” points and lots of smiles.
Don’t forget your cell phone so you can keep track of time.

1. Walk the aisles for 4 minutes looking for “ABC” items (having your child find an item with an “A” on it and so on.
2. Now, walk backwards down one aisle, tightening your butt each time you take a step – Don’t forget to watch where you are going! TIP: It’s good to drag your cart instead of leading with it on this one.
3. Walk forward down the next aisle.
4. Walk backwards again.
5. Walk forward down another aisle.
6. Walk sideways down one aisle, tightening the hip flexor (side of the leg) of the forward foot each time you take a step.
7. Walk forward along perimeter of store for 2 minutes
8. Walk another aisle sideways with the other leg leading.
9. Walk up and down aisles for 2 minutes looking for more ABC items.
10. Take one more backwards walk and one more sideways walk on each side.
11. Walk 2 more minutes.
You’re done (if your child agrees)!


Cardio Cooking


Here’s a tasty recipe from the National Heart, Lung and Blood Institute. With no added salt and very little oil in the marinade, these broiled or grilled kabobs made with skinless chicken breasts are lower in saturated fat, cholesterol and sodium. Plus, you can get two workouts out of this one!

CHICKEN ORIENTALE

8 skewers
8 boneless, skinless chicken breasts, cut into chunks
8 fresh mushrooms
black pepper to taste
8 parboiled whole white onions
2 oranges, quartered
8 canned pineapple chunks
8 cherry tomatoes
1 can (16 oz) frozen, concentrated apple juice, thawed
1 cup dry white wine
2 T soy sauce, low sodium
Dash of ground ginger
2 T vinegar
¼ cup vegetable oil

Workout 1:
1. Gather and prep your ingredients as you have your own dance revolution.
2. Sprinkle chicken breasts with pepper.
3. Thread 8 skewers as follows: chicken, mushroom, chicken, onion, chicken, orange quarter, chicken, pineapple chunk, cherry tomato. Do a squat for each piece of chicken you thread. Jog in place each time you thread another item.
4. Place kabobs in shallow pan.
5. Combine remaining ingredients; spoon over kabobs. Meanwhile do side leg lifts. HOW TO DO THEM: Lift your leg straight out to the side until your foot is 6 to 12 inches off the floor. Slightly bend leg you are standing on and keep abs tight. At the top of the movement pause and count to 3.
6. Marinate in refrigerator at least 1 hour.
Workout 2
7. Drain the marinade. Broil 6 inches from heat, 15 minutes on each side, brushing with marinade every 5 minutes. For the first 5 minutes dance or jog around the kitchen (it’s a good time to do some clean-up if needed while you stay moving). For the second five minutes do lunges to and from the table as you set it. For the third 5 minutes go back to your dancing or jogging.
8. Discard any leftover marinade.

Yield: 8 servings. Serving Size: 1/2 chicken breast kabob. Each serving provides: Calories: 359. Total fat: 11 g. Saturated fat: 2 g. Cholesterol: 66 mg. Sodium: 226 mg

Cleaning Day

Time to clean again – does it ever stop? That’s OK; it can be a good workout too. Today let’s vacuum. First, don’t bend to pick up toys, pieces of tape (they’re always on my floor, don’t ask me why) or other objects. Do a squat and squeeze your buns at the top. To get from object to object, jog or jump to get your heart rate up.
Now, instead of standing in one spot and using your arms, walk with your vacuum to get the room clean (similar to mowing your lawn). Keep your abs tight also to work this area as well.

Play Day

Do you ever get frustrated because you’re trying to sneak in a workout and your kids won’t leave you alone? Well if you can’t beat ‘em, join ‘em – or have them join you in a fun, physically active game.

This activity, from the North Carolina Health and Wellness Trust Fund web site, is called Hit The Deck.

Here’s what to do:
1. Get out a pack of cards.
2. Have your child select a card. Do the corresponding activity for each suit:
Heart: touch elbow to knee or crunches for 20 seconds.
Diamond: jog in place or march in place for 20 seconds.
Club: modified push-up or push-ups for 20 seconds.
Spade: jumping jacks or scissors for 20 seconds.

Note: It’s helpful to write the corresponding activities on a board or piece of paper where you can see them. If you don’t like these activities, make up your own!

More ideas from this web site are found at: http://www.fitkidsnc.com/default.aspx

Groggy Day

Here’s a Pilates workout on YouTube for your abs and back to bring some energy you’re your day: http://www.youtube.com/watch?v=6qBqptPNA7s&feature=PlayList&p=E72B3947D9C7B873&playnext=1&index=11

Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.

Monday, January 5, 2009

Fitness Me In Workout Series #12

Cardio Cooking

Several people asked me for this recipe recently (well 3, but hey, who’s counting?) so here it is for all to share with an added cardio kick:

Sweet Potato Apple Casserole

Ingredients:

1 1/2 pounds sweet potatoes, peeled and grated
1 onion, grated
5 egg whites or 3 whole eggs
1 t salt
¼ t white pepper
½ c white sorghum flour
¼ c raisins
¼ cup white wine – sweeter is better
2 large apples, chopped with peel in them.
4 T butter or Earth Balance spread
3/4 c brown sugar (divided into ½ cup and ¼ cup)
1 T lemon juice
1/3 c. broken cashews
1/4 t. ground ginger

Instructions:
1. Shake your thing as you nab the raisins and wine. Soak the raisins in the vino to plump (about 30 min).
2. Prep and assemble the rest of your ingredients as you continue your dance revolution.
3. Take 1/2 t. salt, 1/2 c. packed brown sugar, cashews and ginger. Mix in food processor or blender and set aside. Meanwhile squat and hold as the mix blends. When it’s done come up and squeeze your behind.
4. Place grated sweet potatoes and onion in large bowl. Beat in eggs, ½ t salt and white pepper. Add flour and mix well. Set aside. Meanwhile step from side to side, kicking your heel up as close to your butt as you can get it.
5. In frying pan melt butter or Earth Balance and add apples. Cook until wilted, 3-5 min. Add ¼ c brown sugar and lemon juice. Do mini-squats as you complete this step, making sure to squeeze at the top.
6. Drain raisins and add to apple mixture.
7. In a baking dish, layer sweet potato mix, then apple mix, then cashew mix. Make a second layer of sweet potato, topped by cashew mix. Meanwhile, Stand on right leg, knee slightly bent. Point toe of left foot and tap it to the side, and then immediately next to your right foot. Do 2 reps and switch feet. Do as many sets of 20 as you can.
8. Bake at 350 degrees 30-40 minutes.

***Note: You can also blend all ingredients in a food processor instead of layering.


Shape-Up Shopping (Grocery Day)


It’s still way too cold for me to park far away. Not only do I want to avoid slipping on the ice, I’m what my 5-year-old calls a “snow wuss” when I’m not playing or skiing on the colds stuff (kind of like bugs and camping – they’re OK in the tent but not in the house). Here's what you can do in the nice, warm indoors:

1. For the first half of your grocery list, stand on only one leg (or just keep weight on one) each time you select an item to buy.
2. Walk up and down each aisle in the store before when you are about halfway done shopping.
3. Soldier march: Now, remember those old style marches soldiers of bygone days did? Do a subtle version by straightening your leg and flexing your quadriceps muscles each time you take a step (no, you don’t need to stick your leg way out). Do this down 3 different aisles.
4. Walk 3 aisles
5. Side leg lift walk: Do 3 aisles of lifting your leg to the side and pausing before moving it forward with each step.
6. Either finish shopping or repeat steps 3 through 5.
7. Tighten and release abs while in checkout line.

When you get home:
1. Hop, skip or jump everywhere you need to go as you put your groceries away.
2. Then, after you unload your stuff, hold 2 cans or jars of equal weight in front of the body, on shoulders, or at hips. Stand with feet wide apart, toes turned out and knees tracking directly over the toes. Lunge side to side, keeping torso upright, and hips opened wide. Alternate sides, or do one side at a time. Try for 3 sets of 12, jogging in place in between sets.


Cleaning Day

OK, you are stuck inside, but you can prepare for or pretend you are skiing while you do the never-ending chore of laundry (can you tell I really don’t like this chore so try and make it fun on a regular basis?).

Here’s how:

Dump your laundry on a bed or table.
Do the following circuit as many times as you can while you fold your laundry. I do six reps of an exercise each time I fold an item.

1. Ski jump: Stand with feet together. Bend the knees and jump to the right as far as you can. Land with soft knees and immediately jump laterally to the left. Repeat.
2. Tuck jumps (or just regular if you want): Jump and bring knees to the chest. Land on balls of feet and repeat.
3. Single leg lateral hops: Stand on one foot. Hop sideways onto other foot. Then hop sideways back to first foot.
4. Front scissor jump: Stand with knees bent. One foot is in front of you and the other behind equal distance. Jump up and switch your feet (like a jumping jack but with legs going front and back instead of side to side)
5. Diagonal jumps: Jump forward and to the left (about 45 degrees), then backwards to center. Jump forward and to the right, then backwards to center.

Play Day

Playing with your kids is a great way to gain some exercise time. This one can be suitable all the way through middle school, according to the Web site from the North Carolina Department of Public Instruction, http://ncpe4me.com/index.html. The site has lots of other great ideas.

Sports on the Move:
Say a sport and movement and have your kids repeat that movement for about 30 seconds until a new movement is stated.
Examples:
Basketball: dribble with fingertips; dribble through legs; dribble around back; jump shot and follow through; bounce pass; chest pass; overhead pass; defensive slide to front and back to start position
Soccer: shot on goal (practice with both feet); inside of foot pass; outside of foot pass; long banana kick; juggle imaginary soccer ball; trap ball with thigh; trap ball with feet
Baseball or softball: swing a bat; windup and pitch; field a ground ball; catch a fly ball; play imaginary catch
Tennis: forehand; backhand; serve; volley
Volleyball: serve, set, dig, spike
Football: quarterback long pass; short pass; catch imaginary ball;
kick field goal; punt; catch a punt; block
Golf swing
Drive a NASCAR
Lacrosse
Tae Kwon Do

Groggy Day

Still worn out from all of those holidays and the return to school? Try out this Kundalini Yoga routine on YouTube to gain some energy: http://www.youtube.com/watch?v=OsSWWLo9g7s&feature=related This exercise uses a technique called “Breath of Fire” It’s a rapid, rhythmic, and continuous breath that sounds like powerful sniffing. A good description is on the Yoga Yoga Web site, http://www.yogayoga.com/kundalini/pranayama
Or, you can watch the same guy demonstrate at: http://www.youtube.com/watch?v=zsEZylK8sDA



Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.