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.
Showing posts with label quick workout. Show all posts
Showing posts with label quick workout. Show all posts
Thursday, September 10, 2009
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.
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.
Subscribe to:
Posts (Atom)
Posts
