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, :

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:

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:

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.

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