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.
Showing posts with label cleaning. Show all posts
Showing posts with label cleaning. Show all posts
Thursday, September 17, 2009
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.
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.
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.
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.
Monday, December 22, 2008
Fitness Me In Workout Series #10
Cardio Cooking
My time was completely booked this week due to the holidays, so I really wanted something healthy to eat. That means - you guessed it - veggies! That's why I made an Italian dish.
No, you did not read that incorrectly. For some reason, many Americans associate Italian cooking only with pasta. The reality is that vegetables are an integral part of cooking in many regions of Italy. Here’s a recipe for one of the more famous dishes, Ratatouille, from Toscanos Café and Wine Bar in Puyallup, WA. The restaurant hosts cooking classes that feature many healthy and delicious recipes, such as this one.
Ratatouille
½ cup sliced green and red peppers (cut small)
½ cup sliced carrots
½ cup sliced zucchini
1 small head broccoli, sliced (best with flat edges)
1 small onion, sliced
1 small eggplant, diced
3 small potatoes, boiled, cooled and sliced
½ cup crushed tomatoes
Salt and pepper
¼ cup olive oil
Instructions:
1. Gather and prep your ingredients as you groove out to great tunes.
2. Heat olive oil in large frying pan. Add carrots, peppers and eggplant. Sauté on high heat until vegetables begin to brown. As you stir, use a soup can or hand weight to do bicep curls with the other hand. Do as many as you can and switch hands. Squat down very slightly each time you release your arm, and come up as you curl. Squeeze those butt cheeks together at the top of the movement.
3. Add onions and broccoli, cook until begin to brown. Stand with legs wide apart and do Hula-Hoop circles one way.
4. Add cooled, sliced potatoes along with zucchini. Do hulas in the other direction.
5. Pour in crushed tomatoes, salt, pepper and a little water. You can deglaze now too if desired. Cover and simmer until vegetables are tender and all flavors have blended together. Stir infrequently. Repeat on set of bicep curls on each side along with the small squats.
6. Do walking lunges as you move to and from the table to set it. Stretch and enjoy your healthy cooking!
NOTE: I served this last with a roasted chicken.
Shape-Up Shopping (Grocery Day)
Here’s a workout you can do in the grocery store while you shop for all of those holiday recipe ingredients you need.
1. Walk for 4 minutes.
2. Now stop and look at something interesting while you work your chest with 2 isometric contractions. HOW TO DO THEM: Press your palms together in front of you. Hold for 10-15 seconds and release.
3. Walk down 3 aisles with abs pulled in tight (don’t forget to breathe).
4. Grab a can of food from your cart or the shelf. Hold it straight out in front of you, arm at shoulder height, as you walk down an aisle, pushing the cart with your other arm.
5. Repeat with the other arm.
6. Walk down 3 aisles with tight buns.
7. Do 2 more isometric contractions.
8. Walk down 3 more aisles, and then modify steps 4 and 5 so you are lowering the arm halfway down and raising it to shoulder height as you walk.
9. Walk the store perimeter, then do 2 isometric contractions followed by a repeat of step 8.
10. Pat yourself on the back for all of the multitasking you just did: You worked your abs, upper and lower body at the same time you shopped!
Play Day
I don’t know about you, but this week I needed a break from holiday cheer for a while. That’s why I took my kids on a dragon hunt. Here’s how to do it, according to www.pbskids.org:
1. Set out on a dragon hunt: Stand together have your kids repeat after you as you chant words and perform actions. For example:
I woke up in the morning - stretch -
I decided to find a dragon - show claws and teeth -
I ate a hearty breakfast - eat -
And headed out the door - march -
I walked through the tall grass - push aside tall grass -
I squished through the mud, etc.
Add whatever adventures you and your kids would like.
2. Flee the dragon: When you encounter the dragon in its cave, run home by retracing your steps in reverse order at a much faster pace.
For more information on this activity and other ideas, see http://pbskids.org/arthur/parentsteachers/activities/acts/dragon_hunt.html
Groggy Day
With all of the holiday shopping, cooking, cold-weather school closures, winterizing headaches and other curves life throws at us this time of year it’s easy to get exhausted and stressed. Here are two helpful workouts – one to energize and one to relieve stress – featured in Fitness magazine. Follow the links below:
To energize: http://www.fitnessmagazine.com/workout/express/20-minute/20-minute-energizing-workout/
To alleviate stress: http://www.fitnessmagazine.com/workout/express/20-minute/20-minute-workout-for-stress-relief/
Cleaning Day
Let’s get that kitchen cleaned up.
1. Dance as you clear and scrub the counters, then do as many biceps lifts as you can. HOW TO DO THEM: Reach under the counter. Put your palms against the underside and pretend you are lifting it off the floor. Hold for 10-15 seconds.
2. Got dishes? Scrub them up while you keep movin that body. Then do as many wall push-ups as you can.
3. Now it’s time for the floor. Forget the mop and do “squat and scrubs.” HOW TO DO THEM: Squat down with a cloth, scrub the area around you with your right hand and then your left. Stand up and squeeze your bum as tight as you can. Take a step forward or to the side and repeat. Keep going till your floor is all done.
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.
My time was completely booked this week due to the holidays, so I really wanted something healthy to eat. That means - you guessed it - veggies! That's why I made an Italian dish.
No, you did not read that incorrectly. For some reason, many Americans associate Italian cooking only with pasta. The reality is that vegetables are an integral part of cooking in many regions of Italy. Here’s a recipe for one of the more famous dishes, Ratatouille, from Toscanos Café and Wine Bar in Puyallup, WA. The restaurant hosts cooking classes that feature many healthy and delicious recipes, such as this one.
Ratatouille
½ cup sliced green and red peppers (cut small)
½ cup sliced carrots
½ cup sliced zucchini
1 small head broccoli, sliced (best with flat edges)
1 small onion, sliced
1 small eggplant, diced
3 small potatoes, boiled, cooled and sliced
½ cup crushed tomatoes
Salt and pepper
¼ cup olive oil
Instructions:
1. Gather and prep your ingredients as you groove out to great tunes.
2. Heat olive oil in large frying pan. Add carrots, peppers and eggplant. Sauté on high heat until vegetables begin to brown. As you stir, use a soup can or hand weight to do bicep curls with the other hand. Do as many as you can and switch hands. Squat down very slightly each time you release your arm, and come up as you curl. Squeeze those butt cheeks together at the top of the movement.
3. Add onions and broccoli, cook until begin to brown. Stand with legs wide apart and do Hula-Hoop circles one way.
4. Add cooled, sliced potatoes along with zucchini. Do hulas in the other direction.
5. Pour in crushed tomatoes, salt, pepper and a little water. You can deglaze now too if desired. Cover and simmer until vegetables are tender and all flavors have blended together. Stir infrequently. Repeat on set of bicep curls on each side along with the small squats.
6. Do walking lunges as you move to and from the table to set it. Stretch and enjoy your healthy cooking!
NOTE: I served this last with a roasted chicken.
Shape-Up Shopping (Grocery Day)
Here’s a workout you can do in the grocery store while you shop for all of those holiday recipe ingredients you need.
1. Walk for 4 minutes.
2. Now stop and look at something interesting while you work your chest with 2 isometric contractions. HOW TO DO THEM: Press your palms together in front of you. Hold for 10-15 seconds and release.
3. Walk down 3 aisles with abs pulled in tight (don’t forget to breathe).
4. Grab a can of food from your cart or the shelf. Hold it straight out in front of you, arm at shoulder height, as you walk down an aisle, pushing the cart with your other arm.
5. Repeat with the other arm.
6. Walk down 3 aisles with tight buns.
7. Do 2 more isometric contractions.
8. Walk down 3 more aisles, and then modify steps 4 and 5 so you are lowering the arm halfway down and raising it to shoulder height as you walk.
9. Walk the store perimeter, then do 2 isometric contractions followed by a repeat of step 8.
10. Pat yourself on the back for all of the multitasking you just did: You worked your abs, upper and lower body at the same time you shopped!
Play Day
I don’t know about you, but this week I needed a break from holiday cheer for a while. That’s why I took my kids on a dragon hunt. Here’s how to do it, according to www.pbskids.org:
1. Set out on a dragon hunt: Stand together have your kids repeat after you as you chant words and perform actions. For example:
I woke up in the morning - stretch -
I decided to find a dragon - show claws and teeth -
I ate a hearty breakfast - eat -
And headed out the door - march -
I walked through the tall grass - push aside tall grass -
I squished through the mud, etc.
Add whatever adventures you and your kids would like.
2. Flee the dragon: When you encounter the dragon in its cave, run home by retracing your steps in reverse order at a much faster pace.
For more information on this activity and other ideas, see http://pbskids.org/arthur/parentsteachers/activities/acts/dragon_hunt.html
Groggy Day
With all of the holiday shopping, cooking, cold-weather school closures, winterizing headaches and other curves life throws at us this time of year it’s easy to get exhausted and stressed. Here are two helpful workouts – one to energize and one to relieve stress – featured in Fitness magazine. Follow the links below:
To energize: http://www.fitnessmagazine.com/workout/express/20-minute/20-minute-energizing-workout/
To alleviate stress: http://www.fitnessmagazine.com/workout/express/20-minute/20-minute-workout-for-stress-relief/
Cleaning Day
Let’s get that kitchen cleaned up.
1. Dance as you clear and scrub the counters, then do as many biceps lifts as you can. HOW TO DO THEM: Reach under the counter. Put your palms against the underside and pretend you are lifting it off the floor. Hold for 10-15 seconds.
2. Got dishes? Scrub them up while you keep movin that body. Then do as many wall push-ups as you can.
3. Now it’s time for the floor. Forget the mop and do “squat and scrubs.” HOW TO DO THEM: Squat down with a cloth, scrub the area around you with your right hand and then your left. Stand up and squeeze your bum as tight as you can. Take a step forward or to the side and repeat. Keep going till your floor is all done.
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, December 7, 2008
Fitness Me In Workout Series # 8
Cardio Cooking
The busy holidays are upon us. That often means less time to work out, despite our desire to look hot at those holiday parties. Here’s a workout that targets trouble spots along with a quick, healthy and easy recipe your kids will love. The recipe is courtesy of the Meal Makeover Moms (http://www.mealmakeovermoms.com). It makes 6 servings.
Chicken Pot Pie Bundles
Ingredients
• 2 1/2 tablespoons extra virgin olive oil, divided
• 2 medium carrots, peeled and cut into 1/4″-inch pieces (about 1 cup)
• 1 small onion, finely chopped (about 1/2 cup)
• 2 cloves garlic, minced
• 1 pound boneless, skinless chicken breast halves, cut into 1/2-inch pieces
• 2 teaspoons chopped fresh tarragon
• 1/2 teaspoon kosher salt
• Pinch of black pepper
• 1 cup all-natural chicken broth
• 4 teaspoons cornstarch
• 3/4 cup frozen petite peas, thawed
• 3/4 cup frozen corn kernels, thawed
• 2 tablespoons grated Parmesan cheese
• 12 egg roll wraps (NOT the smaller wonton wrappers)
Directions
1. Preheat the oven to 350°F. Shake your booty to some groovin’ music as you assemble your ingredients. Also, in a bowl, whisk together the chicken broth and cornstarch until well combined.
2. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add the carrots and onion and cook, stirring frequently, until the vegetables soften, about 5 minutes. Meanwhile, do some plie squats. Try for 3 sets of 10-16 reps, shaking your legs or dancing in between for 30 seconds. HOW TO DO THEM: place feet slightly wider than shoulder width apart and point toes out. Squat and hold before coming up.
3. Add 1 more tablespoon of oil and the garlic, and cook 1 minute more and keep your hips shaking.
4. Add the chicken, tarragon, salt, and pepper. Cook until the chicken is no longer pink, about 5 minutes. Meanwhile work those outer thighs with side leg lifts. Try for 3 sets of 10-16 reps with the dance breaks in between. HOW TO DO THEM: Extend one leg out to the side, holding at the top for a count of 3. Start with feet hip width apart and knee of supporting leg slightly bent.
5. Add chicken broth/cornstarch mix to the skillet, along with the peas and corn, and bring to a simmer, stirring constantly. Continue to simmer and stir gently until the sauce thickens, about 2 minutes. Keep on dancing through the end of step 6.
6. To prepare the bundles, use a nonstick muffin pan with 12 medium-size cups. Gently place 1 egg roll wrapper into each cup, letting it extend over the sides. Place a generous 1/4 cup of the chicken mixture into each wrapper. Sprinkle the Parmesan cheese evenly on top. Bring the corners up and over the top of the filling, pressing and folding to seal the edges together (it doesn’t have to be perfect!). Brush the remaining oil on top of each bundle.
7. Bake until golden, about 15 minutes. Let cool 5 to 10 minutes before serving. Meanwhile, do standing circles. HOW TO DO THEM: Grab a kitchen towel, place your hands at either end of it and raise it over your head. With feet hip width apart and knees slightly bent, tighten your abs and slowly draw a circle over your head (keeping towel held taught overhead). Then circle the other direction. Make sure the movement comes from your upper body, not your hips. This strengthens your abs and the sides of your back. Do 8 reps in each direction.
8. Keep those dancing shoes on as you set the table, then give yourself a nice stretch and a pat on the back for being such an excellent multitasking mom!
Nutrition Information per Serving (2 bundles): 380 calories, 9g fat (2g saturated), 650mg sodium, 48g carbohydrate, 4g fiber, 24g protein, 80% vitamin A, 20% iron
Check out the original recipe at http://www.mealmakeovermoms.com/recipes/kid-food-makeovers/chicken-pot-pie-bundles/
Grocery Day
Let’s bump up that cardio today. I’m not a fan of the cold and wet, so I did this inside the store. This can easily be done in a department store as well. For exercise No. 6 you’ll want a coat or long shirt on.
1. In lieu of a cart, grab one of those carry around baskets (we’ll get to the cart later, so don’t worry if you’re getting lots of stuff). Walk around the perimeter of the store for 4 minutes.
2. Grab the first couple of items on your list. Then walk up and down each aisle of the store (this is a good way to find sales you didn’t know about too). Each time you hit a vacant aisle, pick up the pace.
3. Now swap the basket for a cart. Walk around and grab a couple more items on your list. Then do walking calf raises down one aisle. Walk normally down another aisle, then repeat. HOW TO DO THEM: Each time you take a step raise up onto your calf. It’s good to do this one holding onto a grocery cart as you go (just for balance, don’t put any weight on it).
4. Walk around and do some more shopping. Each time you come to a new aisle, tighten your abs until you are halfway down it.
5. When you are finished loading your cart, do 1-2 more laps around the perimeter of the store.
6. In the grocery line, tighten your bum for counts of 20 until it’s your turn (or even while your groceries are being scanned).
AT A GLANCE:
1. Walk for 4 minutes
2. Speed walk down vacant aisles
3. Walking calf raises
4. Tighten abs for half of each aisle you enter
5. Walk store perimeter
6. Butt crunches at checkout
Play Day
Here’s a fun exercise you can do with your kids to get them into the holiday spirit from the State of Missouri Department of Health. You can find more ideas at http://www.dhss.mo.gov/PhysicalActivity/Activities.htm
Act out the following fitness song using the tune for “The 12 Days of Christmas.” Sing, ““On the first day of fitness, my trainer (or mommy) gave to me…”
It’s a good idea to write these on a piece of construction or notebook paper and tape it up prior to starting to help keep track.
Here are the items:
12 jumping jacks
11 raise the roofs (squat and stand raising arms)
10 knee lifts
9 side stretches
8 jogs in place
7 jabs/punches
6 kicks to the front
5 hula hoops
4 jumping ropes (imaginary rope)
3 muscle poses
2 scissors (feet apart then cross in front, feet apart
then cross in back)
1 stork stand (balance on one foot)
Cleaning Day
We’re back to mopping that floor. I don’t know about you, but mine seems to get sticky about 5 minutes after I’m done with this chore. To cut down on that frustration I try and make it a fun task.
1. All right – you know the drill. Get those tunes going and shake it as you get your supplies ready. Get a little crazy with your dancing as you mop the first area on your floor.
2. Now as you mop squat and hold for as long as you can, making sure you keep your abs tight and back straight. Stand, step back, and repeat as you clean a new area. Try for 3-6 sets.
3. Now we’ll pick up the pace and intensity with those squats. Squat, then come up and lift your right leg out to the side. Hold the mop in your left hand and mop to the side as you squat. Do 8-12 of these and then switch sides. Repeat.
4. Now let’s do some abs. Hold the mop with both hands in front of you so it’s in line with your belly button. Stand with feet hip width apart and knees slightly bent. Rotate your torso to one side, then the other. Repeat. That’s one rep. Take a step back and repeat. Do 10 reps with the steps in between.
5. Go back to dancing and finish up.
NOTE: I rewet and twist out my mop in between each exercise.
Here’s a little inspiration from YouTube: http://www.youtube.com/watch?v=cYvjKuHaqgA&NR=1
Groggy Day
Here’s a video from You Tube that you can use to pick up your energy level: http://www.youtube.com/watch?v=lHWe4fewfpk
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.
The busy holidays are upon us. That often means less time to work out, despite our desire to look hot at those holiday parties. Here’s a workout that targets trouble spots along with a quick, healthy and easy recipe your kids will love. The recipe is courtesy of the Meal Makeover Moms (http://www.mealmakeovermoms.com). It makes 6 servings.
Chicken Pot Pie Bundles
Ingredients
• 2 1/2 tablespoons extra virgin olive oil, divided
• 2 medium carrots, peeled and cut into 1/4″-inch pieces (about 1 cup)
• 1 small onion, finely chopped (about 1/2 cup)
• 2 cloves garlic, minced
• 1 pound boneless, skinless chicken breast halves, cut into 1/2-inch pieces
• 2 teaspoons chopped fresh tarragon
• 1/2 teaspoon kosher salt
• Pinch of black pepper
• 1 cup all-natural chicken broth
• 4 teaspoons cornstarch
• 3/4 cup frozen petite peas, thawed
• 3/4 cup frozen corn kernels, thawed
• 2 tablespoons grated Parmesan cheese
• 12 egg roll wraps (NOT the smaller wonton wrappers)
Directions
1. Preheat the oven to 350°F. Shake your booty to some groovin’ music as you assemble your ingredients. Also, in a bowl, whisk together the chicken broth and cornstarch until well combined.
2. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add the carrots and onion and cook, stirring frequently, until the vegetables soften, about 5 minutes. Meanwhile, do some plie squats. Try for 3 sets of 10-16 reps, shaking your legs or dancing in between for 30 seconds. HOW TO DO THEM: place feet slightly wider than shoulder width apart and point toes out. Squat and hold before coming up.
3. Add 1 more tablespoon of oil and the garlic, and cook 1 minute more and keep your hips shaking.
4. Add the chicken, tarragon, salt, and pepper. Cook until the chicken is no longer pink, about 5 minutes. Meanwhile work those outer thighs with side leg lifts. Try for 3 sets of 10-16 reps with the dance breaks in between. HOW TO DO THEM: Extend one leg out to the side, holding at the top for a count of 3. Start with feet hip width apart and knee of supporting leg slightly bent.
5. Add chicken broth/cornstarch mix to the skillet, along with the peas and corn, and bring to a simmer, stirring constantly. Continue to simmer and stir gently until the sauce thickens, about 2 minutes. Keep on dancing through the end of step 6.
6. To prepare the bundles, use a nonstick muffin pan with 12 medium-size cups. Gently place 1 egg roll wrapper into each cup, letting it extend over the sides. Place a generous 1/4 cup of the chicken mixture into each wrapper. Sprinkle the Parmesan cheese evenly on top. Bring the corners up and over the top of the filling, pressing and folding to seal the edges together (it doesn’t have to be perfect!). Brush the remaining oil on top of each bundle.
7. Bake until golden, about 15 minutes. Let cool 5 to 10 minutes before serving. Meanwhile, do standing circles. HOW TO DO THEM: Grab a kitchen towel, place your hands at either end of it and raise it over your head. With feet hip width apart and knees slightly bent, tighten your abs and slowly draw a circle over your head (keeping towel held taught overhead). Then circle the other direction. Make sure the movement comes from your upper body, not your hips. This strengthens your abs and the sides of your back. Do 8 reps in each direction.
8. Keep those dancing shoes on as you set the table, then give yourself a nice stretch and a pat on the back for being such an excellent multitasking mom!
Nutrition Information per Serving (2 bundles): 380 calories, 9g fat (2g saturated), 650mg sodium, 48g carbohydrate, 4g fiber, 24g protein, 80% vitamin A, 20% iron
Check out the original recipe at http://www.mealmakeovermoms.com/recipes/kid-food-makeovers/chicken-pot-pie-bundles/
Grocery Day
Let’s bump up that cardio today. I’m not a fan of the cold and wet, so I did this inside the store. This can easily be done in a department store as well. For exercise No. 6 you’ll want a coat or long shirt on.
1. In lieu of a cart, grab one of those carry around baskets (we’ll get to the cart later, so don’t worry if you’re getting lots of stuff). Walk around the perimeter of the store for 4 minutes.
2. Grab the first couple of items on your list. Then walk up and down each aisle of the store (this is a good way to find sales you didn’t know about too). Each time you hit a vacant aisle, pick up the pace.
3. Now swap the basket for a cart. Walk around and grab a couple more items on your list. Then do walking calf raises down one aisle. Walk normally down another aisle, then repeat. HOW TO DO THEM: Each time you take a step raise up onto your calf. It’s good to do this one holding onto a grocery cart as you go (just for balance, don’t put any weight on it).
4. Walk around and do some more shopping. Each time you come to a new aisle, tighten your abs until you are halfway down it.
5. When you are finished loading your cart, do 1-2 more laps around the perimeter of the store.
6. In the grocery line, tighten your bum for counts of 20 until it’s your turn (or even while your groceries are being scanned).
AT A GLANCE:
1. Walk for 4 minutes
2. Speed walk down vacant aisles
3. Walking calf raises
4. Tighten abs for half of each aisle you enter
5. Walk store perimeter
6. Butt crunches at checkout
Play Day
Here’s a fun exercise you can do with your kids to get them into the holiday spirit from the State of Missouri Department of Health. You can find more ideas at http://www.dhss.mo.gov/PhysicalActivity/Activities.htm
Act out the following fitness song using the tune for “The 12 Days of Christmas.” Sing, ““On the first day of fitness, my trainer (or mommy) gave to me…”
It’s a good idea to write these on a piece of construction or notebook paper and tape it up prior to starting to help keep track.
Here are the items:
12 jumping jacks
11 raise the roofs (squat and stand raising arms)
10 knee lifts
9 side stretches
8 jogs in place
7 jabs/punches
6 kicks to the front
5 hula hoops
4 jumping ropes (imaginary rope)
3 muscle poses
2 scissors (feet apart then cross in front, feet apart
then cross in back)
1 stork stand (balance on one foot)
Cleaning Day
We’re back to mopping that floor. I don’t know about you, but mine seems to get sticky about 5 minutes after I’m done with this chore. To cut down on that frustration I try and make it a fun task.
1. All right – you know the drill. Get those tunes going and shake it as you get your supplies ready. Get a little crazy with your dancing as you mop the first area on your floor.
2. Now as you mop squat and hold for as long as you can, making sure you keep your abs tight and back straight. Stand, step back, and repeat as you clean a new area. Try for 3-6 sets.
3. Now we’ll pick up the pace and intensity with those squats. Squat, then come up and lift your right leg out to the side. Hold the mop in your left hand and mop to the side as you squat. Do 8-12 of these and then switch sides. Repeat.
4. Now let’s do some abs. Hold the mop with both hands in front of you so it’s in line with your belly button. Stand with feet hip width apart and knees slightly bent. Rotate your torso to one side, then the other. Repeat. That’s one rep. Take a step back and repeat. Do 10 reps with the steps in between.
5. Go back to dancing and finish up.
NOTE: I rewet and twist out my mop in between each exercise.
Here’s a little inspiration from YouTube: http://www.youtube.com/watch?v=cYvjKuHaqgA&NR=1
Groggy Day
Here’s a video from You Tube that you can use to pick up your energy level: http://www.youtube.com/watch?v=lHWe4fewfpk
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, November 24, 2008
Fitness Me In Workout Series #6
Grocery Day
Details:
It is too, too cold to park far away from all of the stores, so here’s another workout you can do inside. This could even work in the Mall on Black Friday. You will need to wear a long shirt or light coat that covers your butt, however.
1. Pull out your cell phone to time yourself.
2. Walk for 2-4 minutes.
3. Stop and grab something with a label you want to read, or peruse the sale rack if at the mall. Suck in you abs and tighten your butt cheeks 20-30 times.
4. Walk for 2-4 minutes
5. Repeat the ab and butt tightening exercise 20-30 times.
6. Walk for 2-4 minutes
7. Look at something on a top shelf while doing calf raises 10-20 times (good to do in a dressing room too). I like to do them very slowly. Go to another location – repeat.
8. Walk for 2-4 minutes.
9. Go to the checkout line. Squeeze your butt and suck in your abs for counts of 20, releasing slowly.
At a glance:
Walk 2-4 min
Tighten abs and butt 20-30 times
Walk 2-4 min
Tighten abs and butt 20-30 times
Walk 2-4 min
10-20 calf raises, walk to a new location, repeat
Walk 2-4 min
Slow butt and ab squeezes for counts of 20 in line
Cardio Cooking
The day has gone by, and now it’s time to cook dinner with no workout in sight.
Here’s the solution: Cardio Cooking and a quick, easy recipe from Deborah Kesten MPH, health researcher, educator, writer, author and Certified Wellness Coach. See her Web site at http://www.enlightened-diet.com/
GARDEN SANDWICH
It’s easy to make your meals abundant with beans and vegetables—without making a salad, or wondering what to do with the beans. Try this tasty medley of fresh veggies as a sandwich.
INGREDIENTS (Serves 1)
2 slices multi-grain bread or whole wheat bread, toasted
2-4 tablespoons Hummus (garbanzo bean) spread (sold in containers in most markets)
1 tablespoon mustard
Handful of salad greens, chopped coarsely
1 thin slice of red onion
2 thin slices of tomato
2 slices ripe avocado
2 thin slices cucumber
1 small roasted red pepper (sold in glass jars in the condiments section in most markets)
1 slice Provolone cheese (available sliced fresh from deli section in many markets)
Optional:
Sliced jalapenos
Chopped olives
NOTE: I love this recipe as is, but also plan on adding some of my leftover turkey for a holiday-after meal.
Instructions:
1. Prep your veggies. Take the opportunity to dance and get that heart rate up.
2. Toast the bread to bring out its natural sweetness, and to better hold sandwich ingredients together. While waiting, do push-ups against the wall.
3. Spread hummus on one slice of bread; spread the mustard on the second slice. As you do this, pull in your abs and squat about halfway. Come up and squeeze your tush. Pulse up and down 20 times.
4. On the slice with hummus, add the greens, red onion, tomato, avocado, cucumber, roasted red peppers, and Provolone cheese. Do rear leg lifts as you assemble. HOW TO DO THEM: For the side lifts, 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. Place the bread spread with mustard on top of the sandwich filling. Gently press down to “hold” ingredients in place. Do walking lunges as you set the table, then stretch and enjoy! On the lunges, try for at least 8 reps each time. HOW TO DO THEM: For proper form, view these instructions on YouTube, http://www.youtube.com/watch?v=xYTNEh4r5PI
QUICK FIX
Try an open faced version:
Toast one piece of your favorite whole grain bread. Mash some beans from a can and blend with mustard. Stack any veggies you have on hand, such as greens, tomato, and onion, on the toast. Add a slice of cheese if it’s available.
Play Day
Here’s a fun game from the East Carolina University Department of Exercise and Sport Sciences that you can play to get your heart rate up.
Act out each sentence with your kids for 30 seconds to 1 minute:
1. Jog in place as if a big scary bear is chasing you.
2. Walk forwards as if you’re slogging through chocolate pudding.
3. Jump in place as if you are popcorn popping.
4. Reach up as if grabbing balloons out of the air.
5. March in place and play the drums as if you are in a marching band.
6. Paint as if the paint brush is attached to your head.
7. Swim as if you are in a giant pool of Jell-O.
8. Move your feet on the floor as if you are ice skating.
9. Shake your body as if you are a wet dog.
10. Now have your kids create some of their own sentences!
Find more ideas on the ECU Web site, http://www.ecu.edu/cs-hhp/exss/apl.cfm
Groggy Day
I don’t know about you, but I’m already worn out from all of the Thanksgiving prep (yes, I am hosting for 30 people this year). Here are two options to get the kinks out and give some much-needed energy at the beginning of the day:
If you don’t even feel like you can get out of bed, then don! Try this Yoga in bed routine found on You Tube: http://www.youtube.com/watch?v=FVIzvsHLFfg
If you want a bit more, or you’re already up and about, dragging your body around, try this one from beYOUtv: http://www.beyou.tv/videos/Hot-Body-Cool-Mind-Waking-Energy-The-5-Tibetans
Cleaning Day
I don’t know about you, but my windows need to be washed before my holiday guests arrive. Unfortunately I cannot do them too far ahead or it will be wasted effort. For some reason my kids like to put hands, faces, tongues, Play-Doh, gum, glue, soap and lots of other things I won’t bother to list on my windows. Might as well listen to great tunes and get in a workout while doing this chore!
1. On the first few windows, exaggerate all the movements you make in tune with the music. If you wash to the right shimmy your hips to the right. If you go low take your whole body with you, etc.
2. Do the doors now – sliding glass or otherwise. While washing the tops do calf raises. While washing the lower part suck in your abs, squat until you feel your thigh muscles engage and hold.
3. Do 4 more regular windows while gettin’ that groove back on.
4. Now, do side leg lifts as you wash the next window – as many as you can stand. Keep count, and do an equal number on the other leg when you clean the next window.
5. Back to dancing – keep that heart rate up!
6. Don’t forget to give yourself a pat on the back and stretch when you are done.
Details:
It is too, too cold to park far away from all of the stores, so here’s another workout you can do inside. This could even work in the Mall on Black Friday. You will need to wear a long shirt or light coat that covers your butt, however.
1. Pull out your cell phone to time yourself.
2. Walk for 2-4 minutes.
3. Stop and grab something with a label you want to read, or peruse the sale rack if at the mall. Suck in you abs and tighten your butt cheeks 20-30 times.
4. Walk for 2-4 minutes
5. Repeat the ab and butt tightening exercise 20-30 times.
6. Walk for 2-4 minutes
7. Look at something on a top shelf while doing calf raises 10-20 times (good to do in a dressing room too). I like to do them very slowly. Go to another location – repeat.
8. Walk for 2-4 minutes.
9. Go to the checkout line. Squeeze your butt and suck in your abs for counts of 20, releasing slowly.
At a glance:
Walk 2-4 min
Tighten abs and butt 20-30 times
Walk 2-4 min
Tighten abs and butt 20-30 times
Walk 2-4 min
10-20 calf raises, walk to a new location, repeat
Walk 2-4 min
Slow butt and ab squeezes for counts of 20 in line
Cardio Cooking
The day has gone by, and now it’s time to cook dinner with no workout in sight.
Here’s the solution: Cardio Cooking and a quick, easy recipe from Deborah Kesten MPH, health researcher, educator, writer, author and Certified Wellness Coach. See her Web site at http://www.enlightened-diet.com/
GARDEN SANDWICH
It’s easy to make your meals abundant with beans and vegetables—without making a salad, or wondering what to do with the beans. Try this tasty medley of fresh veggies as a sandwich.
INGREDIENTS (Serves 1)
2 slices multi-grain bread or whole wheat bread, toasted
2-4 tablespoons Hummus (garbanzo bean) spread (sold in containers in most markets)
1 tablespoon mustard
Handful of salad greens, chopped coarsely
1 thin slice of red onion
2 thin slices of tomato
2 slices ripe avocado
2 thin slices cucumber
1 small roasted red pepper (sold in glass jars in the condiments section in most markets)
1 slice Provolone cheese (available sliced fresh from deli section in many markets)
Optional:
Sliced jalapenos
Chopped olives
NOTE: I love this recipe as is, but also plan on adding some of my leftover turkey for a holiday-after meal.
Instructions:
1. Prep your veggies. Take the opportunity to dance and get that heart rate up.
2. Toast the bread to bring out its natural sweetness, and to better hold sandwich ingredients together. While waiting, do push-ups against the wall.
3. Spread hummus on one slice of bread; spread the mustard on the second slice. As you do this, pull in your abs and squat about halfway. Come up and squeeze your tush. Pulse up and down 20 times.
4. On the slice with hummus, add the greens, red onion, tomato, avocado, cucumber, roasted red peppers, and Provolone cheese. Do rear leg lifts as you assemble. HOW TO DO THEM: For the side lifts, 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. Place the bread spread with mustard on top of the sandwich filling. Gently press down to “hold” ingredients in place. Do walking lunges as you set the table, then stretch and enjoy! On the lunges, try for at least 8 reps each time. HOW TO DO THEM: For proper form, view these instructions on YouTube, http://www.youtube.com/watch?v=xYTNEh4r5PI
QUICK FIX
Try an open faced version:
Toast one piece of your favorite whole grain bread. Mash some beans from a can and blend with mustard. Stack any veggies you have on hand, such as greens, tomato, and onion, on the toast. Add a slice of cheese if it’s available.
Play Day
Here’s a fun game from the East Carolina University Department of Exercise and Sport Sciences that you can play to get your heart rate up.
Act out each sentence with your kids for 30 seconds to 1 minute:
1. Jog in place as if a big scary bear is chasing you.
2. Walk forwards as if you’re slogging through chocolate pudding.
3. Jump in place as if you are popcorn popping.
4. Reach up as if grabbing balloons out of the air.
5. March in place and play the drums as if you are in a marching band.
6. Paint as if the paint brush is attached to your head.
7. Swim as if you are in a giant pool of Jell-O.
8. Move your feet on the floor as if you are ice skating.
9. Shake your body as if you are a wet dog.
10. Now have your kids create some of their own sentences!
Find more ideas on the ECU Web site, http://www.ecu.edu/cs-hhp/exss/apl.cfm
Groggy Day
I don’t know about you, but I’m already worn out from all of the Thanksgiving prep (yes, I am hosting for 30 people this year). Here are two options to get the kinks out and give some much-needed energy at the beginning of the day:
If you don’t even feel like you can get out of bed, then don! Try this Yoga in bed routine found on You Tube: http://www.youtube.com/watch?v=FVIzvsHLFfg
If you want a bit more, or you’re already up and about, dragging your body around, try this one from beYOUtv: http://www.beyou.tv/videos/Hot-Body-Cool-Mind-Waking-Energy-The-5-Tibetans
Cleaning Day
I don’t know about you, but my windows need to be washed before my holiday guests arrive. Unfortunately I cannot do them too far ahead or it will be wasted effort. For some reason my kids like to put hands, faces, tongues, Play-Doh, gum, glue, soap and lots of other things I won’t bother to list on my windows. Might as well listen to great tunes and get in a workout while doing this chore!
1. On the first few windows, exaggerate all the movements you make in tune with the music. If you wash to the right shimmy your hips to the right. If you go low take your whole body with you, etc.
2. Do the doors now – sliding glass or otherwise. While washing the tops do calf raises. While washing the lower part suck in your abs, squat until you feel your thigh muscles engage and hold.
3. Do 4 more regular windows while gettin’ that groove back on.
4. Now, do side leg lifts as you wash the next window – as many as you can stand. Keep count, and do an equal number on the other leg when you clean the next window.
5. Back to dancing – keep that heart rate up!
6. Don’t forget to give yourself a pat on the back and stretch when you are done.
Sunday, November 16, 2008
Fitness Me In Workout #5
Cardio Cooking
The day has gone by, and now it’s time to cook dinner with no workout in sight.
Here’s the solution: Cardio Cooking and a fabulous fish recipe from Daphne Miller, M.D., author of “The Jungle Effect.” Miller traveled the world to what she calls “cold spots,” areas where there is an unusually low number of people suffering from a particular disease such as diabetes, heart disease, depression, or colon, breast and prostate cancers. In her nutrition book she discusses what people in these areas are doing right.
HEALTHY OILS: Before I give you the recipe, I’ll give you one other healthy eating tip that Miller recently revealed at the Seasons Women’s Health Festival in Tacoma, WA. When you are wondering whether oil is healthy, put it to the “metate” test. Metate is the Tarahumara Indian word for mortar.
If you can get the oil by using a “metate” and pestle, it’s likely good (think olive oil). If not, the oil’s probably not good for you because of the way it is processed (such as corn oil). By the way, the Tarahumara live in the Copper Canyon area of Mexico, eat no processed foods, and have extremely low rates of type 2 diabetes.
Here’s your cardio cooking recipe, courtesy of Miller. It’s high in antioxidants and omega-3 oils.
Fish Sewed With Wild Greens and Leeks
2 to 2 ½ pounds delicate white fish (such as cod, sea bass, sole)
Juice of 2 lemons or ½ cup dry white wine
1 teaspoon salt
Freshly ground pepper
¼ cup olive oil
2 cloves garlic, minced
2 leeks or 1 onion, chopped
6 cups wild greens, chopped (such as Swiss chard, spinach, kale, beet greens. If using a leaf with a woody stem like chard or kale, remove stems).
2 Tablespoons chopped fresh herbs (including lemon thyme, Greek oregano, basil)
Directions
1. Marinate the fish in lemon juice, salt and pepper one hour before cooking.
2. After that’s ready, gather and prep all of your ingredients while – you guessed it – shakin' that booty to your favorite music. To prepare leeks, first wash thoroughly and remove soil and sand. Trim the rootlets and a portion of the green tops, remove the outer layer and then chop.
3. Heat the olive oil in a skillet over medium heat. Cook garlic and leeks (or onions) until translucent, about 5 minutes. Meanwhile, do 30-40 standing side leg lifts on each side and 20-30 rear leg lifts. HOW TO DO THEM: For the side lifts, 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. Return the leg to the floor. For the rear lifts, 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.
4. Add the wild greens, toss, and cook until wilted. Meanwhile, suck in your abs, squat as far as you can while maintaining balance, and hold that squat. If you get shaky come up, squeeze your tush, then go back down and hold again.
5. Lay the fish over the greens, top with fresh herbs and lemon juice from marinade, cover with a lid, and turn down to simmer. Cook 15 to 18 minutes or until the fish is tender and flakes with a fork. Meanwhile, it’s back to dancing as you set the table and check on those fish. Throw in 3 sets of walking lunges as you travel from kitchen to table with your dishes, with at least 8 reps each time. HOW TO DO THEM: For proper form, view these instructions on YouTube, http://www.youtube.com/watch?v=xYTNEh4r5PI
TIP: If you need help balancing during any of these exercises, use a spot on your counter that is NOT right next to your burner or a chair.
Grocery Day
It’s been tough to get outside with the recent stormy weather. However, you can do your walking – and even your workout – as you shop for groceries. Don’t forget your cell phone so you can keep track of time.
This is an especially good workout to do with your kids because people will smile and think you are humoring them. My 7-year-old did this one with me and liked it so well that we completed it twice.
1. Walk sideways down one aisle, tightening the hip flexor (side of the leg) of the forward foot each time you take a step.
2. Walk forward along perimeter of store for 2 minutes
3. Walk another aisle sideways with the other leg leading.
4. Walk up and down aisles for 2 minutes
5. Now, walk backwards down one aisle, tightening your butt each time you take a step – Don’t forget to watch where you are going!
6. Walk for 2 minutes
7. Repeat the sideways walk with right leg leading down one aisle and left leg leading down the next.
8. Walk 2 more minutes.
You’re done!
Cleaning Day
It’s time for the dishwasher boogie!
1. Warm up by walking or dancing around your house for 2 minutes.
2. Now, each time you remove a dish from the bottom rack squat down to get it instead of bending over. Keep your abs tight when you squat, and reach with your arms to get the dishes instead of bending at the waist.
When you come up tighten the buttocks, and keep them tight as you walk the dish to its proper place. Release and walk back to the dishwasher.
3. Now it’s time for the top rack.
Stand sideways to the dishwasher and bend sideways using your obliques (side ab muscles) each time you retrieve a dish. Jazzercise as you bring the dish to its proper place (just joking – any version of dancing will do).
4. Close the dishwasher and do a set of walking lunges – as many as you can stand.
5. If you have time dance or walk for 2 more minutes before stretching your legs.
Play Day
I went to the library and checked the “Kids in Motion” CD by Greg & Steve. It’s got lots of silly songs that encourage kids to be active. The Tummy Tango, for example, gets kids to move their bodies in the shape of different foods. The song Animal Action gets them running around the room pretending to be different animals. My kids and I had fun with this one – and got our heart rates up! My kids loved this CD so much they did not want to return it to the library.
Groggy Day
Yoga is a great resource for days when your energy is low. Michelle Trantina, 37, co-founder of www.myyogaonline.com, says yoga helps you deal with stress and depleted energy.
Here’s a 15-minute Yoga routine from RealSimple.com: http://www.realsimple.com/realsimple/package/0,21861,1334008-1576764-7,00.html
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.
The day has gone by, and now it’s time to cook dinner with no workout in sight.
Here’s the solution: Cardio Cooking and a fabulous fish recipe from Daphne Miller, M.D., author of “The Jungle Effect.” Miller traveled the world to what she calls “cold spots,” areas where there is an unusually low number of people suffering from a particular disease such as diabetes, heart disease, depression, or colon, breast and prostate cancers. In her nutrition book she discusses what people in these areas are doing right.
HEALTHY OILS: Before I give you the recipe, I’ll give you one other healthy eating tip that Miller recently revealed at the Seasons Women’s Health Festival in Tacoma, WA. When you are wondering whether oil is healthy, put it to the “metate” test. Metate is the Tarahumara Indian word for mortar.
If you can get the oil by using a “metate” and pestle, it’s likely good (think olive oil). If not, the oil’s probably not good for you because of the way it is processed (such as corn oil). By the way, the Tarahumara live in the Copper Canyon area of Mexico, eat no processed foods, and have extremely low rates of type 2 diabetes.
Here’s your cardio cooking recipe, courtesy of Miller. It’s high in antioxidants and omega-3 oils.
Fish Sewed With Wild Greens and Leeks
2 to 2 ½ pounds delicate white fish (such as cod, sea bass, sole)
Juice of 2 lemons or ½ cup dry white wine
1 teaspoon salt
Freshly ground pepper
¼ cup olive oil
2 cloves garlic, minced
2 leeks or 1 onion, chopped
6 cups wild greens, chopped (such as Swiss chard, spinach, kale, beet greens. If using a leaf with a woody stem like chard or kale, remove stems).
2 Tablespoons chopped fresh herbs (including lemon thyme, Greek oregano, basil)
Directions
1. Marinate the fish in lemon juice, salt and pepper one hour before cooking.
2. After that’s ready, gather and prep all of your ingredients while – you guessed it – shakin' that booty to your favorite music. To prepare leeks, first wash thoroughly and remove soil and sand. Trim the rootlets and a portion of the green tops, remove the outer layer and then chop.
3. Heat the olive oil in a skillet over medium heat. Cook garlic and leeks (or onions) until translucent, about 5 minutes. Meanwhile, do 30-40 standing side leg lifts on each side and 20-30 rear leg lifts. HOW TO DO THEM: For the side lifts, 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. Return the leg to the floor. For the rear lifts, 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.
4. Add the wild greens, toss, and cook until wilted. Meanwhile, suck in your abs, squat as far as you can while maintaining balance, and hold that squat. If you get shaky come up, squeeze your tush, then go back down and hold again.
5. Lay the fish over the greens, top with fresh herbs and lemon juice from marinade, cover with a lid, and turn down to simmer. Cook 15 to 18 minutes or until the fish is tender and flakes with a fork. Meanwhile, it’s back to dancing as you set the table and check on those fish. Throw in 3 sets of walking lunges as you travel from kitchen to table with your dishes, with at least 8 reps each time. HOW TO DO THEM: For proper form, view these instructions on YouTube, http://www.youtube.com/watch?v=xYTNEh4r5PI
TIP: If you need help balancing during any of these exercises, use a spot on your counter that is NOT right next to your burner or a chair.
Grocery Day
It’s been tough to get outside with the recent stormy weather. However, you can do your walking – and even your workout – as you shop for groceries. Don’t forget your cell phone so you can keep track of time.
This is an especially good workout to do with your kids because people will smile and think you are humoring them. My 7-year-old did this one with me and liked it so well that we completed it twice.
1. Walk sideways down one aisle, tightening the hip flexor (side of the leg) of the forward foot each time you take a step.
2. Walk forward along perimeter of store for 2 minutes
3. Walk another aisle sideways with the other leg leading.
4. Walk up and down aisles for 2 minutes
5. Now, walk backwards down one aisle, tightening your butt each time you take a step – Don’t forget to watch where you are going!
6. Walk for 2 minutes
7. Repeat the sideways walk with right leg leading down one aisle and left leg leading down the next.
8. Walk 2 more minutes.
You’re done!
Cleaning Day
It’s time for the dishwasher boogie!
1. Warm up by walking or dancing around your house for 2 minutes.
2. Now, each time you remove a dish from the bottom rack squat down to get it instead of bending over. Keep your abs tight when you squat, and reach with your arms to get the dishes instead of bending at the waist.
When you come up tighten the buttocks, and keep them tight as you walk the dish to its proper place. Release and walk back to the dishwasher.
3. Now it’s time for the top rack.
Stand sideways to the dishwasher and bend sideways using your obliques (side ab muscles) each time you retrieve a dish. Jazzercise as you bring the dish to its proper place (just joking – any version of dancing will do).
4. Close the dishwasher and do a set of walking lunges – as many as you can stand.
5. If you have time dance or walk for 2 more minutes before stretching your legs.
Play Day
I went to the library and checked the “Kids in Motion” CD by Greg & Steve. It’s got lots of silly songs that encourage kids to be active. The Tummy Tango, for example, gets kids to move their bodies in the shape of different foods. The song Animal Action gets them running around the room pretending to be different animals. My kids and I had fun with this one – and got our heart rates up! My kids loved this CD so much they did not want to return it to the library.
Groggy Day
Yoga is a great resource for days when your energy is low. Michelle Trantina, 37, co-founder of www.myyogaonline.com, says yoga helps you deal with stress and depleted energy.
Here’s a 15-minute Yoga routine from RealSimple.com: http://www.realsimple.com/realsimple/package/0,21861,1334008-1576764-7,00.html
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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