Cardio Cooking
Here’s a yummy and creative recipe that incorporates healthy seafood. It’s from Chef Tom Pantley at Toscano’s Café and Wine Bar in Puyallup, WA, http://www.toscanospuyallup.com/
Cosmo Prawn Salad
12 medium sized shrimp
1 C light olive oil
1 can frozen cranberry juice concentrate (also can use orange juice)
¼ C white balsamic vinegar
¼ C vodka
Garlic
Salt and pepper
1 t dry basil
4-6 cups mixed greens
½ C fresh sliced basil leaves
1 tomato, diced
Instructions:
1. Since this involves cosmos, put on some fun music and dance like you are on a girls’ night out as you prep and assemble your ingredients.
2. Heat ¼ cup of the olive oil in a pan. Meanwhile, grab cans or hand weights and do a set of shoulder presses. HOW TO DO THEM: Hold can/weight in each hand with arms out to sides at shoulder height and elbows bent so hands point toward ceiling. Straighten and raise arms overhead. Return to start.
3. Add the prawns and begin to brown. Meanwhile, do shoulder presses on one side, then the other. Repeat once more so you’ve completed 3 sets total on each arm.
4. Deglaze the pan with vodka. Add ½ can of the cranberry juice concentrate. Prawns will turn orange right away, but you need to check their middle to see when they are done (as soon as grey turns white). Meanwhile do 3 sets of 10 side arm raises on each side. HOW TO DO THEM: Start with arm down to your side. Raise to side until it's parallel to the floor. Return to start.
5. Set aside in refrigerator and chill. Once they’re in, grab both cans/weights and do as many bent over rows as you can. HOW TO DO THEM: Start with weight in hand and arm down at your side. Raise it to the side until arm is parallel to the floor. Repeat.
6. Place the remaining juice concentrate, white balsamic vinegar, dry basil, and salt and pepper in a food processor. With processor running add remaining olive oil until dressing thickened (ideally 2 parts olive oil to 1 part vinegar). Meanwhile do front shoulder raises. HOW TO DO THEM: Hold a weight in one arm and raise it to the front to shoulder level so arm is parallel to the floor. Try for 15 reps, then do the other arm.
7. Place the mixed greens on 4 individual plates. Divide the prawns onto the plates, pour the dressing on and garnish with fresh basil and tomatoes. As you walk each plate to the table, do 15 bicep curls with the other arm so you end up doing 2 sets of 15 on each arm.
8. Enjoy your food and the afterglow of your workout!
Shape-Up Shopping (Grocery Day)
The weather is still questionable, so work out inside where it is warm and dry – and get your grocery shopping done at the same time.
Here’s how.
1. Don’t get your cart right away. Instead grab a bag of cat or dog food – you choose the size – and carry it around the perimeter of the store. Make sure to keep your abs tight to support your back. Replace the bag and get your cart.
2. Find an empty aisle and walk down and back at a fast pace.
3. Grab your cart. Dip slightly each time you take a step (so knee is more bent than normal as you step) and raise to normal height as you complete the step. Do this as you find the first six items on your list.
4. Find the bread aisle, and then tighten and release your buns as you walk around to find the next 5 items on your list.
5. Do your fast paced walk again – either with your cart, or park it at one end of an aisle, then return to it. Find a few more items. Repeat.
6. Finish shopping and pat yourself on the back for working in a workout.
Cleaning Day
I got really behind on laundry while I was working on the Light My Fire fundraiser to benefit the Leukemia Society, and I also had to get really creative to work in workouts while I was so busy. Here’s one I did.
1. Set laundry pile on a table or counter. Grab a piece of laundry, squat and slide to the side. Come up, fold the piece, put it on the counter and squat again. Slide back to start and repeat 15-20 times.
2. Deliver the laundry you just folded and do front snap kicks as you move back and forth. HOW TO DO THEM: Raise leg, knee bent, so thigh is parallel to the floor. Kick your foot out so entire leg is parallel to the floor. Bring the kick back in so thigh is parallel again before putting the foot down in front of the other one in a step forward. Repeat with other leg as you take the next step.
3. As you fold the next batch, either jog in place or do high knees (jump from foot to foot, raising knee to waist height each time).
4. While delivering these items, place an exercise band or pair of old nylons around your ankles to create resistance. Walk sideways, leading with right leg on the way to the room you’re going to and left leg on the return to the laundry pile.
5. As you fold the rest of the load, do 3 jumping jacks in between each item you fold. As you fold jog in place.
6. Do lunges as you walk to deliver the laundry.
Play Day
We’re in the thick of Little League practice, so here are two workouts I did while my sons were on the field. I was a bit worried about funny looks when I did the second workout, but instead I met lots of the other moms, who approached me and said, “What a good idea to bring your weights along!”
1. Put on a pedometer and don’t stop walking during the entire practice. I did 3 miles as my elder son practiced, and my younger son thought we had a great time exploring the park’s adjacent trails and play areas.
2. Bring some hand weights or cans and do the following circuit workout 3-6 times. I did this one at my younger son's practice. It was developed by Mike Ross of Seattle Fire Department:
1. 10 upright rows (See http://exercise.about.com/od/strengthtrainingworkouts/ss/shoulders2.htm if you need instruction)
2. 10 deadlifts (http://exercise.about.com/od/lowerbodyworkouts/ss/deadlifts.htm)
3. 10 bent over rows (http://exercise.about.com/library/blmixrow.htm )
4. 10 squats with bicep curls (curl at bottom of squat, straighten arms as you come up)
5. 10 squat thrusts (http://exercise.about.com/b/2005/05/17/exercise-of-the-week-squat-thrusts.htm)
6. 10 overhead shoulder presses (http://exercise.about.com/od/exerciseworkouts/ss/shoulderexercis_3.htm)
7. 10 jumps or squat jumps
Groggy Day
This one’s really simple –and it’s a great way to catch up on things and inspire a friend to work out at the same time. Call someone you want to talk to, set a timer, and walk and talk for 15 minutes or longer. Ask them to do the same, and you’re working out together!
Legal junk/disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
Showing posts with label easy. Show all posts
Showing posts with label easy. Show all posts
Monday, March 23, 2009
Monday, January 12, 2009
Fitness Me In Workout Series #13
Shape-Up Shopping (Grocery Day)
My 5-year-old loved doing this grocery store workout with me. This is an especially fun workout because people think you are humoring your children, so you get “fun mommy” points and lots of smiles.
Don’t forget your cell phone so you can keep track of time.
1. Walk the aisles for 4 minutes looking for “ABC” items (having your child find an item with an “A” on it and so on.
2. Now, walk backwards down one aisle, tightening your butt each time you take a step – Don’t forget to watch where you are going! TIP: It’s good to drag your cart instead of leading with it on this one.
3. Walk forward down the next aisle.
4. Walk backwards again.
5. Walk forward down another aisle.
6. Walk sideways down one aisle, tightening the hip flexor (side of the leg) of the forward foot each time you take a step.
7. Walk forward along perimeter of store for 2 minutes
8. Walk another aisle sideways with the other leg leading.
9. Walk up and down aisles for 2 minutes looking for more ABC items.
10. Take one more backwards walk and one more sideways walk on each side.
11. Walk 2 more minutes.
You’re done (if your child agrees)!
Cardio Cooking
Here’s a tasty recipe from the National Heart, Lung and Blood Institute. With no added salt and very little oil in the marinade, these broiled or grilled kabobs made with skinless chicken breasts are lower in saturated fat, cholesterol and sodium. Plus, you can get two workouts out of this one!
CHICKEN ORIENTALE
8 skewers
8 boneless, skinless chicken breasts, cut into chunks
8 fresh mushrooms
black pepper to taste
8 parboiled whole white onions
2 oranges, quartered
8 canned pineapple chunks
8 cherry tomatoes
1 can (16 oz) frozen, concentrated apple juice, thawed
1 cup dry white wine
2 T soy sauce, low sodium
Dash of ground ginger
2 T vinegar
¼ cup vegetable oil
Workout 1:
1. Gather and prep your ingredients as you have your own dance revolution.
2. Sprinkle chicken breasts with pepper.
3. Thread 8 skewers as follows: chicken, mushroom, chicken, onion, chicken, orange quarter, chicken, pineapple chunk, cherry tomato. Do a squat for each piece of chicken you thread. Jog in place each time you thread another item.
4. Place kabobs in shallow pan.
5. Combine remaining ingredients; spoon over kabobs. Meanwhile do side leg lifts. HOW TO DO THEM: Lift your leg straight out to the side until your foot is 6 to 12 inches off the floor. Slightly bend leg you are standing on and keep abs tight. At the top of the movement pause and count to 3.
6. Marinate in refrigerator at least 1 hour.
Workout 2
7. Drain the marinade. Broil 6 inches from heat, 15 minutes on each side, brushing with marinade every 5 minutes. For the first 5 minutes dance or jog around the kitchen (it’s a good time to do some clean-up if needed while you stay moving). For the second five minutes do lunges to and from the table as you set it. For the third 5 minutes go back to your dancing or jogging.
8. Discard any leftover marinade.
Yield: 8 servings. Serving Size: 1/2 chicken breast kabob. Each serving provides: Calories: 359. Total fat: 11 g. Saturated fat: 2 g. Cholesterol: 66 mg. Sodium: 226 mg
Cleaning Day
Time to clean again – does it ever stop? That’s OK; it can be a good workout too. Today let’s vacuum. First, don’t bend to pick up toys, pieces of tape (they’re always on my floor, don’t ask me why) or other objects. Do a squat and squeeze your buns at the top. To get from object to object, jog or jump to get your heart rate up.
Now, instead of standing in one spot and using your arms, walk with your vacuum to get the room clean (similar to mowing your lawn). Keep your abs tight also to work this area as well.
Play Day
Do you ever get frustrated because you’re trying to sneak in a workout and your kids won’t leave you alone? Well if you can’t beat ‘em, join ‘em – or have them join you in a fun, physically active game.
This activity, from the North Carolina Health and Wellness Trust Fund web site, is called Hit The Deck.
Here’s what to do:
1. Get out a pack of cards.
2. Have your child select a card. Do the corresponding activity for each suit:
Heart: touch elbow to knee or crunches for 20 seconds.
Diamond: jog in place or march in place for 20 seconds.
Club: modified push-up or push-ups for 20 seconds.
Spade: jumping jacks or scissors for 20 seconds.
Note: It’s helpful to write the corresponding activities on a board or piece of paper where you can see them. If you don’t like these activities, make up your own!
More ideas from this web site are found at: http://www.fitkidsnc.com/default.aspx
Groggy Day
Here’s a Pilates workout on YouTube for your abs and back to bring some energy you’re your day: http://www.youtube.com/watch?v=6qBqptPNA7s&feature=PlayList&p=E72B3947D9C7B873&playnext=1&index=11
Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
My 5-year-old loved doing this grocery store workout with me. This is an especially fun workout because people think you are humoring your children, so you get “fun mommy” points and lots of smiles.
Don’t forget your cell phone so you can keep track of time.
1. Walk the aisles for 4 minutes looking for “ABC” items (having your child find an item with an “A” on it and so on.
2. Now, walk backwards down one aisle, tightening your butt each time you take a step – Don’t forget to watch where you are going! TIP: It’s good to drag your cart instead of leading with it on this one.
3. Walk forward down the next aisle.
4. Walk backwards again.
5. Walk forward down another aisle.
6. Walk sideways down one aisle, tightening the hip flexor (side of the leg) of the forward foot each time you take a step.
7. Walk forward along perimeter of store for 2 minutes
8. Walk another aisle sideways with the other leg leading.
9. Walk up and down aisles for 2 minutes looking for more ABC items.
10. Take one more backwards walk and one more sideways walk on each side.
11. Walk 2 more minutes.
You’re done (if your child agrees)!
Cardio Cooking
Here’s a tasty recipe from the National Heart, Lung and Blood Institute. With no added salt and very little oil in the marinade, these broiled or grilled kabobs made with skinless chicken breasts are lower in saturated fat, cholesterol and sodium. Plus, you can get two workouts out of this one!
CHICKEN ORIENTALE
8 skewers
8 boneless, skinless chicken breasts, cut into chunks
8 fresh mushrooms
black pepper to taste
8 parboiled whole white onions
2 oranges, quartered
8 canned pineapple chunks
8 cherry tomatoes
1 can (16 oz) frozen, concentrated apple juice, thawed
1 cup dry white wine
2 T soy sauce, low sodium
Dash of ground ginger
2 T vinegar
¼ cup vegetable oil
Workout 1:
1. Gather and prep your ingredients as you have your own dance revolution.
2. Sprinkle chicken breasts with pepper.
3. Thread 8 skewers as follows: chicken, mushroom, chicken, onion, chicken, orange quarter, chicken, pineapple chunk, cherry tomato. Do a squat for each piece of chicken you thread. Jog in place each time you thread another item.
4. Place kabobs in shallow pan.
5. Combine remaining ingredients; spoon over kabobs. Meanwhile do side leg lifts. HOW TO DO THEM: Lift your leg straight out to the side until your foot is 6 to 12 inches off the floor. Slightly bend leg you are standing on and keep abs tight. At the top of the movement pause and count to 3.
6. Marinate in refrigerator at least 1 hour.
Workout 2
7. Drain the marinade. Broil 6 inches from heat, 15 minutes on each side, brushing with marinade every 5 minutes. For the first 5 minutes dance or jog around the kitchen (it’s a good time to do some clean-up if needed while you stay moving). For the second five minutes do lunges to and from the table as you set it. For the third 5 minutes go back to your dancing or jogging.
8. Discard any leftover marinade.
Yield: 8 servings. Serving Size: 1/2 chicken breast kabob. Each serving provides: Calories: 359. Total fat: 11 g. Saturated fat: 2 g. Cholesterol: 66 mg. Sodium: 226 mg
Cleaning Day
Time to clean again – does it ever stop? That’s OK; it can be a good workout too. Today let’s vacuum. First, don’t bend to pick up toys, pieces of tape (they’re always on my floor, don’t ask me why) or other objects. Do a squat and squeeze your buns at the top. To get from object to object, jog or jump to get your heart rate up.
Now, instead of standing in one spot and using your arms, walk with your vacuum to get the room clean (similar to mowing your lawn). Keep your abs tight also to work this area as well.
Play Day
Do you ever get frustrated because you’re trying to sneak in a workout and your kids won’t leave you alone? Well if you can’t beat ‘em, join ‘em – or have them join you in a fun, physically active game.
This activity, from the North Carolina Health and Wellness Trust Fund web site, is called Hit The Deck.
Here’s what to do:
1. Get out a pack of cards.
2. Have your child select a card. Do the corresponding activity for each suit:
Heart: touch elbow to knee or crunches for 20 seconds.
Diamond: jog in place or march in place for 20 seconds.
Club: modified push-up or push-ups for 20 seconds.
Spade: jumping jacks or scissors for 20 seconds.
Note: It’s helpful to write the corresponding activities on a board or piece of paper where you can see them. If you don’t like these activities, make up your own!
More ideas from this web site are found at: http://www.fitkidsnc.com/default.aspx
Groggy Day
Here’s a Pilates workout on YouTube for your abs and back to bring some energy you’re your day: http://www.youtube.com/watch?v=6qBqptPNA7s&feature=PlayList&p=E72B3947D9C7B873&playnext=1&index=11
Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
Monday, December 15, 2008
Fitness Me In Workout Series #9
Cardio Cooking
This recipe comes from Iceland, which has one of the lowest rates of depression in the world despite the long, dark, cold days. In the U.S., the lifetime risk of experiencing depression is 20 percent in women and 12 percent in men. Icelanders also have half the death rate from heart disease and diabetes, lower obesity rates and greater life expectancy than North Americans, according to Daphne Miller, M.D., and author of “The Jungle Effect,” which discusses the healthiest diets around the world.
Here is a great Icelandic dinner from the book courtesy of Miller.
Sweet and Sour Cabbage
1 small red cabbage, sliced into thin strips
1 apple, peeled, cored and diced
1 cup blueberry, bilberry or other deep-colored, unsweetened juice
2-3 tablespoons red wine or apple cider vinegar
3 whole cloves or ½ t ground cloves
1 T butter
Sugar or honey and salt to taste
Instructions:
1. Get your body moving to some fun tunes as you prep and assemble your ingredients.
2. Place cabbage and apple in medium saucepan. Stir in juice, vinegar and cloves. As you do so, 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.
3. Bring to a boil, then cover and simmer on low for 45 minutes, stirring every so often. You can cook this longer if you prefer it to be softer. Now work your inner and outer thighs some more with 2 o’clock lunges. Do 2 sets of 10 on each leg. You can find instructions on how to do them on You Tube at: http://www.youtube.com/watch?v=f37XpK4yN1E
4. Now it’s time to shake that booty again and get started on the fish recipe below
5. When the 45 minutes are done, add butter, allow it to melt, and then stir into cabbage mixture. Add salt/sugar as desired. Serve hot with Fish and Potato Mash (below).
NOTE: The next day leftovers are excellent on a sandwich.
Fish and Potato Mash (Stappa)
1 pound white fish (like cod or sole)
1 pound waxy potatoes with skin on (such as fingerling), cut into 1- to 2-inch chunks
1 cup warm milk (more or less as needed)
1 T butter or cream (optional)
Salt and pepper to taste
Chives or parsley for garnish
1. Prep and assemble your ingredients as you shake that booty.
2. Cook fish 3-5 minutes in a pot of boiling water until the fish becomes flaky. As your fish boil, step back from the stove and do squats. Try for at least 3 sets of 10. In between sets don’t forget to dance to keep that heart rate up.
3. Remove fish with a slotted spoon and drain, and put potatoes in same boiling water to cook until soft. Flake the fish with a fork, making sure to remove any bones (the skin is full of omega-3s but if you find it unappetizing remove it as well). Keep on dancing as you do this.
4. As you cook the potatoes (about 20 minutes), go back to those 10 and 2 o’clock lunges. Try for another 2 sets of 10. Shake your legs out for a minute, then do the following:
a. Soccer kicks (20 each leg) HOW TO DO THEM: Flex your foot so sole it is parallel to the floor. Turn your toe out. Move leg forward as if kicking a soccer ball. Hold 3 seconds. Repeat. You’ll feel this on the inner thigh.
b. Side leg lifts (20 each leg)
c. Rear leg lifts (20 each leg) 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
d. Repeat sequence of soccer kicks and side and rear lifts if possible
5. Now is a good time to set the table. Keep that body moving as you do so. Take a stretch break before finishing up with the cooking.
6. Drain water from potatoes. Add flaked white fish, milk, and butter or cream and mash to desired texture. Add salt and pepper to taste. Serve hot scooped over Sweet and Sour Cabbage (using an ice cream scoop makes this look nice). Top with chives or parsley. Keep dancing slowly to cool down.
Note: Miller says this is a good way to introduce fish to a “fish hater.”
Shape-Up Shopping (Grocery Day)
We’ve actually got snow where I live, so I completely understand not wanting to walk extra outside where it is cold and slippery. Instead, work in a workout at the grocery store where it is warm and safe. I like to do this either with a full cart or halfway through my shopping.
Here’s how:
1. Do 5 laps around perimeter of the store. For the last 2 laps, keep abs pulled in as tight as possible. Don’t forget to breathe.
2. Do walking butt crunches down one aisle. HOW TO DO THEM: With each step, drag your rear toe on the floor behind you, tightening butt as toe points. Go very slowly.
3. Walk down 4 more aisles.
5. Repeat butt crunches.
6. Walk for 2 minutes.
7. Find another aisle with no traffic. Squat down and look at something. Stand tightening your butt at the top, take a few steps and repeat. Make your way down the aisle, and try to do at least 10. TIP: You can always leave the aisle if someone comes down it and resume in another location.
8. Walk for 2 minutes.
9. Head for the cashier. During checkout tighten and release your abs as you unload your cart.
At a glance:
5 laps around perimeter, with abs tight for 2 laps
Walking butt crunches
Walk 4 aisles
Repeat butt crunches
Walk 2 minutes
10 squats
Walk 2 minutes
Abs at cash register
Cleaning Day
Who doesn’t have a bit of laundry piling up this time of year? If you don’t please email me your secret! This is the chore I like the least, so I make it fun and active to compensate. Here’s an arm workout:
1. Dance as you fill your laundry basket with clean clothes. Now take the basket and do as many bicep curls as you can. This works best if you have a round basket. If rectangular you want to hold it on the narrow sides (so your arms are not out wide). If the basket is too heavy you can remove some of the clothing.
2. Tap your toes side to side as you fold about half of the laundry.
3. Do another set of bicep curls
4. Tap your toes to the front as you fold the rest of this basket.
5. Do one more set bicep curls with the empty basket.
6. Now lift the basket out to the side with one arm. If it’s too easy with the empty basket place some of the clothes back in it. Repeat on the other arm.
7. Briskly walk your laundry to the room it will be put away in. Put it down and do a set of wall push-ups. Keep your booty shakin as you put about half the laundry away. Repeat the wall push-ups. Put remaining laundry away, and do your final set of wall push-ups.
8. Reach around and pat yourself on the back for being such a great multitasker!
Play Day
I liked the State of Missouri Department of Health energizers so much that I’m posting another one. You can find more ideas at http://www.dhss.mo.gov/PhysicalActivity/Activities.htm
This activity, called “California Dreamin,” takes you on a virtual tour of California. Here’s what to do:
1. March across the Golden Gate Bridge
2. Surf in the Pacific Ocean
3. Climb up a Redwood Tree
4. Pretend you are an actor and wave to all your fans
5. Flex your muscles like Arnold Schwarzenegger, the Governor
6. Stomp the grapes
7. Pick oranges
8. In line skate on the boardwalk
9. Ski on the Sierra Nevadas
10. Climb Mount Whitney, the highest peak in the continental U.S.
11. Crawl through the Death Valley Desert
12. Hit a homerun at Pac-Bell Park
13. Shoot a foul shot at the Staples Center
Groggy Day
OK, there’s not enough time in the day – especially with the rapid approach of the holidays. So we need to work out smarter and more efficiently. Keeping the core strong is vital to protecting the back and preventing injuries. According to an American Council on Exercise study, the bicycle exercise is the best move to target that abdominal “six pack” and the obliques at the same time.
To do this exercise correctly:
1. Lie face up on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
3. Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee. Exhale as you do this.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a 'pedaling' motion.
NOTE: With this one, it’s quality, not quantity that counts, so move slowly and really feel these exercises as you do them.
Two yoga exercises are a great compliment to the bicycle:
1. Plank pose (see http://www.best-abs-exercises.com/plank-exercise.html for instructions different levels of difficulty)
2. Boat pose (see http://www.best-abs-exercises.com/yoga-abdominal-exercise-boat-pose.html)
For the full ACE study, see http://exercise.about.com/gi/dynamic/offsite.htm?zi=1/XJ&sdn=exercise&cdn=health&tm=124&gps=250_421_1676_821&f=21&su=p284.9.336.ip_p674.5.336.ip_&tt=29&bt=0&bts=0&zu=http%3A//www.acefitness.org/getfit/abstudy_results.aspx
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.
This recipe comes from Iceland, which has one of the lowest rates of depression in the world despite the long, dark, cold days. In the U.S., the lifetime risk of experiencing depression is 20 percent in women and 12 percent in men. Icelanders also have half the death rate from heart disease and diabetes, lower obesity rates and greater life expectancy than North Americans, according to Daphne Miller, M.D., and author of “The Jungle Effect,” which discusses the healthiest diets around the world.
Here is a great Icelandic dinner from the book courtesy of Miller.
Sweet and Sour Cabbage
1 small red cabbage, sliced into thin strips
1 apple, peeled, cored and diced
1 cup blueberry, bilberry or other deep-colored, unsweetened juice
2-3 tablespoons red wine or apple cider vinegar
3 whole cloves or ½ t ground cloves
1 T butter
Sugar or honey and salt to taste
Instructions:
1. Get your body moving to some fun tunes as you prep and assemble your ingredients.
2. Place cabbage and apple in medium saucepan. Stir in juice, vinegar and cloves. As you do so, 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.
3. Bring to a boil, then cover and simmer on low for 45 minutes, stirring every so often. You can cook this longer if you prefer it to be softer. Now work your inner and outer thighs some more with 2 o’clock lunges. Do 2 sets of 10 on each leg. You can find instructions on how to do them on You Tube at: http://www.youtube.com/watch?v=f37XpK4yN1E
4. Now it’s time to shake that booty again and get started on the fish recipe below
5. When the 45 minutes are done, add butter, allow it to melt, and then stir into cabbage mixture. Add salt/sugar as desired. Serve hot with Fish and Potato Mash (below).
NOTE: The next day leftovers are excellent on a sandwich.
Fish and Potato Mash (Stappa)
1 pound white fish (like cod or sole)
1 pound waxy potatoes with skin on (such as fingerling), cut into 1- to 2-inch chunks
1 cup warm milk (more or less as needed)
1 T butter or cream (optional)
Salt and pepper to taste
Chives or parsley for garnish
1. Prep and assemble your ingredients as you shake that booty.
2. Cook fish 3-5 minutes in a pot of boiling water until the fish becomes flaky. As your fish boil, step back from the stove and do squats. Try for at least 3 sets of 10. In between sets don’t forget to dance to keep that heart rate up.
3. Remove fish with a slotted spoon and drain, and put potatoes in same boiling water to cook until soft. Flake the fish with a fork, making sure to remove any bones (the skin is full of omega-3s but if you find it unappetizing remove it as well). Keep on dancing as you do this.
4. As you cook the potatoes (about 20 minutes), go back to those 10 and 2 o’clock lunges. Try for another 2 sets of 10. Shake your legs out for a minute, then do the following:
a. Soccer kicks (20 each leg) HOW TO DO THEM: Flex your foot so sole it is parallel to the floor. Turn your toe out. Move leg forward as if kicking a soccer ball. Hold 3 seconds. Repeat. You’ll feel this on the inner thigh.
b. Side leg lifts (20 each leg)
c. Rear leg lifts (20 each leg) 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
d. Repeat sequence of soccer kicks and side and rear lifts if possible
5. Now is a good time to set the table. Keep that body moving as you do so. Take a stretch break before finishing up with the cooking.
6. Drain water from potatoes. Add flaked white fish, milk, and butter or cream and mash to desired texture. Add salt and pepper to taste. Serve hot scooped over Sweet and Sour Cabbage (using an ice cream scoop makes this look nice). Top with chives or parsley. Keep dancing slowly to cool down.
Note: Miller says this is a good way to introduce fish to a “fish hater.”
Shape-Up Shopping (Grocery Day)
We’ve actually got snow where I live, so I completely understand not wanting to walk extra outside where it is cold and slippery. Instead, work in a workout at the grocery store where it is warm and safe. I like to do this either with a full cart or halfway through my shopping.
Here’s how:
1. Do 5 laps around perimeter of the store. For the last 2 laps, keep abs pulled in as tight as possible. Don’t forget to breathe.
2. Do walking butt crunches down one aisle. HOW TO DO THEM: With each step, drag your rear toe on the floor behind you, tightening butt as toe points. Go very slowly.
3. Walk down 4 more aisles.
5. Repeat butt crunches.
6. Walk for 2 minutes.
7. Find another aisle with no traffic. Squat down and look at something. Stand tightening your butt at the top, take a few steps and repeat. Make your way down the aisle, and try to do at least 10. TIP: You can always leave the aisle if someone comes down it and resume in another location.
8. Walk for 2 minutes.
9. Head for the cashier. During checkout tighten and release your abs as you unload your cart.
At a glance:
5 laps around perimeter, with abs tight for 2 laps
Walking butt crunches
Walk 4 aisles
Repeat butt crunches
Walk 2 minutes
10 squats
Walk 2 minutes
Abs at cash register
Cleaning Day
Who doesn’t have a bit of laundry piling up this time of year? If you don’t please email me your secret! This is the chore I like the least, so I make it fun and active to compensate. Here’s an arm workout:
1. Dance as you fill your laundry basket with clean clothes. Now take the basket and do as many bicep curls as you can. This works best if you have a round basket. If rectangular you want to hold it on the narrow sides (so your arms are not out wide). If the basket is too heavy you can remove some of the clothing.
2. Tap your toes side to side as you fold about half of the laundry.
3. Do another set of bicep curls
4. Tap your toes to the front as you fold the rest of this basket.
5. Do one more set bicep curls with the empty basket.
6. Now lift the basket out to the side with one arm. If it’s too easy with the empty basket place some of the clothes back in it. Repeat on the other arm.
7. Briskly walk your laundry to the room it will be put away in. Put it down and do a set of wall push-ups. Keep your booty shakin as you put about half the laundry away. Repeat the wall push-ups. Put remaining laundry away, and do your final set of wall push-ups.
8. Reach around and pat yourself on the back for being such a great multitasker!
Play Day
I liked the State of Missouri Department of Health energizers so much that I’m posting another one. You can find more ideas at http://www.dhss.mo.gov/PhysicalActivity/Activities.htm
This activity, called “California Dreamin,” takes you on a virtual tour of California. Here’s what to do:
1. March across the Golden Gate Bridge
2. Surf in the Pacific Ocean
3. Climb up a Redwood Tree
4. Pretend you are an actor and wave to all your fans
5. Flex your muscles like Arnold Schwarzenegger, the Governor
6. Stomp the grapes
7. Pick oranges
8. In line skate on the boardwalk
9. Ski on the Sierra Nevadas
10. Climb Mount Whitney, the highest peak in the continental U.S.
11. Crawl through the Death Valley Desert
12. Hit a homerun at Pac-Bell Park
13. Shoot a foul shot at the Staples Center
Groggy Day
OK, there’s not enough time in the day – especially with the rapid approach of the holidays. So we need to work out smarter and more efficiently. Keeping the core strong is vital to protecting the back and preventing injuries. According to an American Council on Exercise study, the bicycle exercise is the best move to target that abdominal “six pack” and the obliques at the same time.
To do this exercise correctly:
1. Lie face up on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
3. Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee. Exhale as you do this.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a 'pedaling' motion.
NOTE: With this one, it’s quality, not quantity that counts, so move slowly and really feel these exercises as you do them.
Two yoga exercises are a great compliment to the bicycle:
1. Plank pose (see http://www.best-abs-exercises.com/plank-exercise.html for instructions different levels of difficulty)
2. Boat pose (see http://www.best-abs-exercises.com/yoga-abdominal-exercise-boat-pose.html)
For the full ACE study, see http://exercise.about.com/gi/dynamic/offsite.htm?zi=1/XJ&sdn=exercise&cdn=health&tm=124&gps=250_421_1676_821&f=21&su=p284.9.336.ip_p674.5.336.ip_&tt=29&bt=0&bts=0&zu=http%3A//www.acefitness.org/getfit/abstudy_results.aspx
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 8, 2008
Feeling frazzled? Experts say exercise will help
Exercise nourishes your body, mind and spirit.
We all covet a toned, sculpted body with strong bones, muscles and joints. We all desire reduced risk for conditions that speed aging, including heart disease, diabetes, high blood pressure and colon and ovarian cancers.
Here’s something else: when we exercise we are more mentally fit.
“The connections in the brain fire at a much more rapid rate in individuals who are physically fit than in those who are not,” notes David K. Spierer, Ed.D, assistant professor in the Division of Sports Sciences at Long Island University’s Brooklyn Campus. He's also the author of "Get Firefighter Fit."
Regular exercise reduces depression, anxiety and stress (which speeds aging by damaging your DNA). It also fills emotional needs because it’s time away for yourself from family and work responsibilities.
It’s so important, in fact, that doctors are actually beginning to write prescriptions for it, Spierer says.
Maybe that’s what we need. Women tend to put their responsibility to others in front of their responsibility to themselves, says mother of three Rosemary Peterson, MD, director of the St. Joseph Heart and Vascular Center.
Does that mean you need to join a gym, sign up for a marathon or upend your entire life?
Nope. Turns out we all just need to listen to that song my kids keep playing over and over -- Sacha Baron Cohen’s “I Like to Move It” from the Madagascar soundtrack (sorry, it’s stuck in my head too). Exercise is effective even if you only do it in 10 minute chunks.
Next time you hesitate to work in a workout, keep this in mind:
“The philosophy of aging that I believe is absolutely true is we don’t quit playing because we get old, we grow old because we quit playing,” said orthopedic surgeon Joshua Johnston, MD, with Franciscan Medical Group at a recent women’s health festival in Tacoma, WA.
We all covet a toned, sculpted body with strong bones, muscles and joints. We all desire reduced risk for conditions that speed aging, including heart disease, diabetes, high blood pressure and colon and ovarian cancers.
Here’s something else: when we exercise we are more mentally fit.
“The connections in the brain fire at a much more rapid rate in individuals who are physically fit than in those who are not,” notes David K. Spierer, Ed.D, assistant professor in the Division of Sports Sciences at Long Island University’s Brooklyn Campus. He's also the author of "Get Firefighter Fit."
Regular exercise reduces depression, anxiety and stress (which speeds aging by damaging your DNA). It also fills emotional needs because it’s time away for yourself from family and work responsibilities.
It’s so important, in fact, that doctors are actually beginning to write prescriptions for it, Spierer says.
Maybe that’s what we need. Women tend to put their responsibility to others in front of their responsibility to themselves, says mother of three Rosemary Peterson, MD, director of the St. Joseph Heart and Vascular Center.
Does that mean you need to join a gym, sign up for a marathon or upend your entire life?
Nope. Turns out we all just need to listen to that song my kids keep playing over and over -- Sacha Baron Cohen’s “I Like to Move It” from the Madagascar soundtrack (sorry, it’s stuck in my head too). Exercise is effective even if you only do it in 10 minute chunks.
Next time you hesitate to work in a workout, keep this in mind:
“The philosophy of aging that I believe is absolutely true is we don’t quit playing because we get old, we grow old because we quit playing,” said orthopedic surgeon Joshua Johnston, MD, with Franciscan Medical Group at a recent women’s health festival in Tacoma, WA.
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.
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