Did you gain weight after getting married? You're not alone!
Here’s a shocker: Marriage can lead to people packing on the pounds, says a new study in the journal Obesity. Like that’s news to some of us!
In fact, individuals who got married during a recent study were more than twice as likely to become obese than couples who were dating, according to researcher Penny Gordon-Larsen of the University of North Carolina at Chapel Hill.
That’s because marriage causes changes in lifestyle, Gordon-Larsen notes.
The good news, fellow moms, is that we have the power to stop – and reverse – that weight gain. We can make small changes in our lives that have a big impact on our health – even those of us who are “time challenged.” I believe attitude and a willingness to be creative are the keys.
Here are some suggestions for fitting in fitness this week:
Cardio Cooking
This is a fantastic and healthy recipe from Toscano’s Café and Wine Bar in Puyallup, WA (http://www.toscanospuyallup.com), with a workout thrown in for good measure!
Tart and Sweet Tonno
2 pounds fresh tuna in ¾ inch thick slices
3 large onions
¼ cup sugar (or in my case xylitol)
½ cup olive oil
3 lemons or ¼ lemon juice
1 T chopped garlic
½ C sage leaves
½ c rosemary leaves
1 C dry white wine
¼ C white or apple cider vinegar
Salt and pepper
1. At least an hour before you want to cook: Mix together juice of 2 lemons, the white wine, all but 2 T of the olive oil, the garlic, and half of the rosemary and sage. Pour over tuna to marinate. Meanwhile, suck your belly button in as if trying to connect it to your backbone on each exhale and fill and expand your belly on each inhale.
2. After marinade time, thinly slice the onions and prepare your sage and rosemary leaves if needed. As you do this, crank some great tunes and dance, dance, dance!
3. Heat remaining 2 T of olive oil in large sauté pan, then slowly sauté onions making sure you don’t over brown them. When they start to become transparent add salt, pepper, sugar and vinegar. Continue to sauté until onions are completely cooked, then set aside. Meanwhile, do ¼ squats the entire time. HOW TO DO THEM: Squat about a quarter of the way down, hold for count of 3, come up and squeeze your buttocks together, holding for count of 3.
4. Go back to dancing as you remove the tuna from the marinade and salt and pepper to taste.
5. Either place on a hot grill or in a 400 degree oven. Do a set of side leg raises. HOW TO DO THEM: Stand with knees slightly bent. Raise one leg straight out to side and hold for count of 3. Return to start. Continue with the same leg for 20-40 reps before switching to the other leg.
6. After your first set of leg raises, brush the tuna with the marinade. When the tuna is half cooked (about 5 min) place remaining herbs on top.
7. Do another set of side leg raises as you warm the onions. When the tuna is done put remaining lemon juice on top, and if you used fresh lemons place the tuna on top of them.
8. Do lunges to and from the table as you set it, and enjoy your workout afterglow as you eat a healthy dinner.
Shape-Up Shopping (Grocery Day)
So summer’s over and the chilly weather is returning. I’m a cold wimp, so forget parking far away and trudging through the rain. I’d rather get my extra steps toward fitness inside the store. Here’s what I did on my last trip.
1. Walk perimeter of the store
2. While walking and shopping, grab a can, do 20-30 bicep curls on one arm, then switch to the other arm.
3. Keep the can but switch to tightening and releasing abs 20-30 times while continuing to shop.
4. Do another set of biceps.
5. Repeat abs.
6. When your shopping is done, walk the perimeter of the store a few more times.
7. Get in line and tighten and release your buttocks while waiting (yes, I put my coat on so it’s not obvious).
8. When you unload at home, do 12 push-ups against a handy wall each time you make a trip into the kitchen.
Cleaning Day
My kids just went back to school. That means I got to deep clean their rooms – and get a great workout -- without interference. Here’s how:
1. Do a squat each time you retrieve something from the floor or any other low spot like a toy box.
2. Jog to your destination each time you remove something from the room that does not belong there.
3. Dance as you change the sheets, and jump instead of walk with them to the laundry area.
4. Do rear leg lifts while washing the window(s). HOW TO DO THEM: Extend your leg straight back behind you, keeping your knee straight and your toes pointed down to the floor. Squeeze your buttocks as you lift. Pause at the top for count of 3 before returning leg to the floor.
5. Do lunges as you vacuum.
6. Do knee ups as you dust. HOW TO DO THEM: Jog in place, except raise knees to waist height as you do so.
Play Day
Remember playing Yahtzee? Here’s a fun and active way to do it with your kids (we just play the upper section).
When each player starts his or her turn, they name an activity such as hopping, jumping jacks, a silly dance, acting like an animal, etc. Then, everyone does the activity once for each die that hits the number the player is seeking. For example, a player chooses jumping and is rolling for ones. If they get four of them, everyone jumps four times.
Groggy Day
Some days, you just feel wiped out and unmotivated. That’s OK, just pick something that’s a pleasant pick-me-up to do and you’ll feel better in no time! Here’s one of my favorite ways to steal time for myself while kids are at school or napping: Call someone you want to catch up with. Walk continuously while you talk with them for at least 10 minutes. Always gives me a boost! Not to mention that walking is an aerobic AND weight bearing activity (meaning it helps strengthen bones) so it does double duty on the benefit side.
Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
Showing posts with label fun. Show all posts
Showing posts with label fun. Show all posts
Thursday, September 10, 2009
Monday, June 29, 2009
Fitness Me In Workout Series #22
Cardio Cooking
Nothing’s more frustrating than trying to get a workout all day only to realize it’s suddenly dinner time. No worries. Just work out as you cook. Here’s how with a recipe from Toscanos Café and Wine Bar, www.toscanospuyallup.com :
Artichoke Stuffed Chicken
2 6 oz boneless skinless chicken breasts
¼ cup olive oil
1 cub breadcrumbs
1 T grated parmesan cheese
6-8 artichoke heart quarters, chopped
1 t chopped parsley
Salt and pepper
¼ cup white wine
1. Get all your ingredients out and prepped. As you do so make sure to move your booty to the music!
2. In mixing bowl combine half the breadcrumbs, parmesan cheese, most of the garlic and parsley. Add in the chopped artichoke hearts and all but 1 T of the olive oil. Mix until filling has texture of damp sand, adding more olive oil if needed. As you do this, either do ski jumps (similar to jumping jacks but feet go forward and back) or jumping jacks with legs only.
3. Pound out chicken until flat and even. As you do this, squat about ¾ way down and hold as long as you can.
4. Fill chicken breasts with 2 T each of filling. Dance to shake your legs out.
5. Roll up the chicken breasts. Meanwhile do 20-40 side leg lifts with each leg. HOW TO DO THEM: Lift your leg straight out to the side until your foot is 6 to 12 inches off the floor. Slightly bend leg you are standing on and keep abs tight. At the top of the movement pause and count to 3.
6. Dredge chicken breasts in remaining bread crumbs and brown on both sides in sauté pan. Deglaze pan with wine. Step side to side as you do this to keep moving.
7. Add remaining garlic and enough water to the pan to go ¼ way up the chicken. Place in hot oven and bake until water has nearly evaporated and chicken completely cooked. Meanwhile do lunges to and from the table as you set it, and pick up the dance pace as you work on side dishes.
8. Remove the chicken to a serving plate. Add butter to the pan and slowly soften until sauce is formed. Slow down your dance moves to cool down. Pour over chicken and enjoy!
Shape-Up Shopping (Grocery Day)
The weather is getting much better, but it’s not always super nice where I live. That means finding a way to sneak in some exercise inside on those grocery shopping trips instead of using the old trick of parking far away.
Here’s one routine you can use to shape up as you shop:
1. Before grabbing your cart, walk around the store for 2 minutes.
2. Get your cart, and tighten and release your abs as you walk as you shop for 10 items.
3. Grab a can – you pick the size – and hold in the right hand with your arm straight down. Push your cart with the other arm. Now raise your right arm straight arm directly behind you, count to 2, and lower. Do as many reps as you can, then switch sides and do an equal number with the left arm.
4. Take the can in your right hand again. Hold it directly in front of you with a straight arm over your cart. Raise to shoulder level and lower until a few inches above the cart. Do as many as you can. You can continue to push your cart or grab items with your left hand. Switch to the left side and do an equal number.
5. Tighten your abs as you walk for another 10 items.
6. When you arrive home, do 10 push-ups against your kitchen wall for each trip you make to get a bag of groceries.
7. Dance as you put your goods away to finish things off.
Cleaning Day
Yard work is back, and in and of itself it can be a great addition to your exercise program. You also can bump it up a few notches. Here are a few tips:
1. When mowing raise the leg you are stepping off of behind you and tighten your butt on each step, or do sets of 20 with regular walking in between.
2. Every time you need to pick something up, do at least one squat instead of bending over, tightening buns at the top and holding for a count of 5. I like to sneak in up to 10 squats each time.
3. Tighten and release your abs as you are pruning.
4. After moving a wheelbarrow or when you stand to take a break from weeding, pause and do 50 small arm circles.
5. When you need to walk over and get a new garden implement, or put one away, take an extra circuit around the yard and/or do lunges if the ground is even enough.
Play Day
Playing tag with your kids is a great way to stay in shape and make them happy at the same time. There are lots of variations to the game, too. Here’s one we like: http://www.gameskidsplay.net/games/chasing_games/pies.htm
Groggy Day
Yoga is always a great way to go when you’re feeling a bit groggy. I was recently asked about good moves to tone up the arms. Here’s a video that covers some yoga basics to help do just that: http://www.youtube.com/watch?v=p8N_vdDAdp0&feature=pyv&ad=2957104046&kw=yoga&gclid=CK-s6qW7rZsCFRlcagodtAZ8DA
Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
Nothing’s more frustrating than trying to get a workout all day only to realize it’s suddenly dinner time. No worries. Just work out as you cook. Here’s how with a recipe from Toscanos Café and Wine Bar, www.toscanospuyallup.com :
Artichoke Stuffed Chicken
2 6 oz boneless skinless chicken breasts
¼ cup olive oil
1 cub breadcrumbs
1 T grated parmesan cheese
6-8 artichoke heart quarters, chopped
1 t chopped parsley
Salt and pepper
¼ cup white wine
1. Get all your ingredients out and prepped. As you do so make sure to move your booty to the music!
2. In mixing bowl combine half the breadcrumbs, parmesan cheese, most of the garlic and parsley. Add in the chopped artichoke hearts and all but 1 T of the olive oil. Mix until filling has texture of damp sand, adding more olive oil if needed. As you do this, either do ski jumps (similar to jumping jacks but feet go forward and back) or jumping jacks with legs only.
3. Pound out chicken until flat and even. As you do this, squat about ¾ way down and hold as long as you can.
4. Fill chicken breasts with 2 T each of filling. Dance to shake your legs out.
5. Roll up the chicken breasts. Meanwhile do 20-40 side leg lifts with each leg. HOW TO DO THEM: Lift your leg straight out to the side until your foot is 6 to 12 inches off the floor. Slightly bend leg you are standing on and keep abs tight. At the top of the movement pause and count to 3.
6. Dredge chicken breasts in remaining bread crumbs and brown on both sides in sauté pan. Deglaze pan with wine. Step side to side as you do this to keep moving.
7. Add remaining garlic and enough water to the pan to go ¼ way up the chicken. Place in hot oven and bake until water has nearly evaporated and chicken completely cooked. Meanwhile do lunges to and from the table as you set it, and pick up the dance pace as you work on side dishes.
8. Remove the chicken to a serving plate. Add butter to the pan and slowly soften until sauce is formed. Slow down your dance moves to cool down. Pour over chicken and enjoy!
Shape-Up Shopping (Grocery Day)
The weather is getting much better, but it’s not always super nice where I live. That means finding a way to sneak in some exercise inside on those grocery shopping trips instead of using the old trick of parking far away.
Here’s one routine you can use to shape up as you shop:
1. Before grabbing your cart, walk around the store for 2 minutes.
2. Get your cart, and tighten and release your abs as you walk as you shop for 10 items.
3. Grab a can – you pick the size – and hold in the right hand with your arm straight down. Push your cart with the other arm. Now raise your right arm straight arm directly behind you, count to 2, and lower. Do as many reps as you can, then switch sides and do an equal number with the left arm.
4. Take the can in your right hand again. Hold it directly in front of you with a straight arm over your cart. Raise to shoulder level and lower until a few inches above the cart. Do as many as you can. You can continue to push your cart or grab items with your left hand. Switch to the left side and do an equal number.
5. Tighten your abs as you walk for another 10 items.
6. When you arrive home, do 10 push-ups against your kitchen wall for each trip you make to get a bag of groceries.
7. Dance as you put your goods away to finish things off.
Cleaning Day
Yard work is back, and in and of itself it can be a great addition to your exercise program. You also can bump it up a few notches. Here are a few tips:
1. When mowing raise the leg you are stepping off of behind you and tighten your butt on each step, or do sets of 20 with regular walking in between.
2. Every time you need to pick something up, do at least one squat instead of bending over, tightening buns at the top and holding for a count of 5. I like to sneak in up to 10 squats each time.
3. Tighten and release your abs as you are pruning.
4. After moving a wheelbarrow or when you stand to take a break from weeding, pause and do 50 small arm circles.
5. When you need to walk over and get a new garden implement, or put one away, take an extra circuit around the yard and/or do lunges if the ground is even enough.
Play Day
Playing tag with your kids is a great way to stay in shape and make them happy at the same time. There are lots of variations to the game, too. Here’s one we like: http://www.gameskidsplay.net/games/chasing_games/pies.htm
Groggy Day
Yoga is always a great way to go when you’re feeling a bit groggy. I was recently asked about good moves to tone up the arms. Here’s a video that covers some yoga basics to help do just that: http://www.youtube.com/watch?v=p8N_vdDAdp0&feature=pyv&ad=2957104046&kw=yoga&gclid=CK-s6qW7rZsCFRlcagodtAZ8DA
Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
Wednesday, February 4, 2009
Fitness Me In Workout Series #16
Cardio Cooking
For some reason, this cold weather has me craving roasted root vegetables. Fortunately, they’re nice and healthy – and Daphne Miller, M.D., author of nutrition book “The Jungle Effect” has a great recipe utilizing these veggies. To get even more benefit, work in a workout as you prepare it!
Baked Cod with Thyme-Lemon Butter Sauce and Root Vegetables
6 carrots, peeled and chopped into 1-inch pieces
2 rutabagas, peeled and chopped into 1-inch pieces
¼ t salt
3 T butter
1 t grated lemon peel
Juice of one large lemon (1/4 cup)
2 T chopped fresh thyme
1 ½ to 2 pounds cod or sole, cut into four fillets
Thyme sprigs for garnish
Instructions
1. Shake your groove thing as you assemble and prep the ingredients.
2. Put the chopped carrots and rutabagas in a steamer basket with plenty of water below basket. Cover and steam for 15-20 minutes until tender. Salt and set aside in a bowl. As you get these going, squat and extend your left leg to the side. Return left leg to center and come up, squeezing your tush. Repeat on right side. Do 12 times on each side.
3. Preheat oven to 450. Make the sauce by melting the butter in a saucepan over low heat. Stir in lemon zest, lemon juice and thyme. Meanwhile do as many butt pulses as you can. HOW TO DO THEM: Squat about ¼ way down, then come up and squeeze your butt.
4. Place fish fillets in baking dish. Drizzle each fillet with about 1 T of thyme-lemon-butter sauce. Spread sauce to coat above and below fillets. Bake 8-10 minutes until fish flakes easily with a fork. Meanwhile, do 20 side leg lifts on each side. HOW TO DO THEM: Lift your leg straight out to the side until your foot is 6 to 12 inches off the floor. Slightly bend leg you are standing on and keep abs tight. At the top of the movement pause and count to 3. Then do 16 rear leg lunges.
5. Do walking lunges as you set your table. Go back to dancing until the fish is ready. Then place the fish and the warm vegetables on a platter, drizzle the veggies with sauce and garnish with thyme sprigs.
6. Whew – time to stretch, sit and eat!
Shape-Up Shopping (Grocery Day)
Believe it or not, you can work in a workout just about anywhere – even the grocery store. Here’s one I recently did:
1. Before getting your cart walk for 2 minutes. As you walk, place your palms together in front of your chest, as if in prayer. Push palms firmly together. Keep pressing for a count of 20. Rest your muscles (you should feel it in your chest) for a few moments. Repeat 2 more times.
2. Go get your cart. Tighten your abs on the way, sucking your belly button in toward your spine on the way. Relax your abs as you walk and get the first item on your list. Continue to alternate tightening and relaxing your abs until you’ve found the first 10 items on your shopping list. Don’t forget to breathe!
3. Turn your body so your hips are sideways to your cart. Rotate your torso so it faces the cart. Walk down one aisle. Go get 3 more items on your list, then rotate the other way.
4. Repeat the ab tightening sequence as you shop for 10 more items.
5. When you arrive home, before you bring in your first grocery bag do 10 push-ups against your car, as you would do wall push-ups. Or, if it’s too cold and rainy, do the push-ups inside against your wall. HOW TO DO THEM: stand about 3 feet in front of the car/wall. Lean forward and place hands on the car/wall, shoulder width apart. Push your body back. You should feel this in your chest muscles.
6. Bring your bag in, and then repeat the push-ups on two other trips to the car.
Cleaning Day
I may have mentioned a time or two that I absolutely detest folding laundry, so I make it fun for myself by adding in a workout. There are other chores on the bottom of my list, but not all are good for workouts. For example, I’ve been trying to come up with a workout that I can do while scrubbing the toilet, but so far that’s backfired (or I should say back-splashed into my face). Oh well, some things are best done quickly and cleanly.
Since there’s no way around the time it takes to fold clothes, find a table to fold them on, crank some tunes, and get some exercise in. Here’s a workout you can do:
1. Run in place with quick feet as you fold your first 10 items.
2. Take a quick break from folding and get some frustration out with 20-30 kickboxing punches. I like to do crosses, but you might choose to jab. If you need do some instructions, see http://www.expertvillage.com/video/702_kickboxing-technique-punch-combo.htm
3. Repeat steps 1 and 2 twice more.
4. Do walking lunges as you deliver the laundry you’ve folded so far to the room it belongs in.
5. Shake your booty as you put the laundry away.
6. Jump all the way back to the laundry pile.
7. Do 10 squats as you fold more items, then dance side to side 10 times. Repeat.
8. As you deliver this load of laundry, run and do knee ups on the way. HOW TO DO THEM: Bring your leg up so your thigh is parallel with the floor with each step.
9. Dance as you put the rest of your laundry away, and pat yourself on the back for getting some cardio into your day.
Play Day
My kids are really into pirates, so they loved this “treasure hunt.” In fact, we had to do it three times in a row! Here’s what you do:
Have your kids bring you 6-10 items. Hide them around the house, and write clues for them to follow. You can even draw a map (my kids demanded one).
As you seek the first item, skip everywhere you go.
For item 2 hop.
For item 3 slide sideways
For item 4 jump
For item 5 walk backwards
For item 6 tip toe
Repeat the sequence, or choose your own moves to use while searching.
Groggy Day
Too tired to get up and work out? Here’s one you can do in your chair. If nothing else it’ll give you a big smile! I tried it first thing in the morning and it put me in a good mood all day. See http://www.youtube.com/watch?v=P3jhx4F0oAc
Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
For some reason, this cold weather has me craving roasted root vegetables. Fortunately, they’re nice and healthy – and Daphne Miller, M.D., author of nutrition book “The Jungle Effect” has a great recipe utilizing these veggies. To get even more benefit, work in a workout as you prepare it!
Baked Cod with Thyme-Lemon Butter Sauce and Root Vegetables
6 carrots, peeled and chopped into 1-inch pieces
2 rutabagas, peeled and chopped into 1-inch pieces
¼ t salt
3 T butter
1 t grated lemon peel
Juice of one large lemon (1/4 cup)
2 T chopped fresh thyme
1 ½ to 2 pounds cod or sole, cut into four fillets
Thyme sprigs for garnish
Instructions
1. Shake your groove thing as you assemble and prep the ingredients.
2. Put the chopped carrots and rutabagas in a steamer basket with plenty of water below basket. Cover and steam for 15-20 minutes until tender. Salt and set aside in a bowl. As you get these going, squat and extend your left leg to the side. Return left leg to center and come up, squeezing your tush. Repeat on right side. Do 12 times on each side.
3. Preheat oven to 450. Make the sauce by melting the butter in a saucepan over low heat. Stir in lemon zest, lemon juice and thyme. Meanwhile do as many butt pulses as you can. HOW TO DO THEM: Squat about ¼ way down, then come up and squeeze your butt.
4. Place fish fillets in baking dish. Drizzle each fillet with about 1 T of thyme-lemon-butter sauce. Spread sauce to coat above and below fillets. Bake 8-10 minutes until fish flakes easily with a fork. Meanwhile, do 20 side leg lifts on each side. HOW TO DO THEM: Lift your leg straight out to the side until your foot is 6 to 12 inches off the floor. Slightly bend leg you are standing on and keep abs tight. At the top of the movement pause and count to 3. Then do 16 rear leg lunges.
5. Do walking lunges as you set your table. Go back to dancing until the fish is ready. Then place the fish and the warm vegetables on a platter, drizzle the veggies with sauce and garnish with thyme sprigs.
6. Whew – time to stretch, sit and eat!
Shape-Up Shopping (Grocery Day)
Believe it or not, you can work in a workout just about anywhere – even the grocery store. Here’s one I recently did:
1. Before getting your cart walk for 2 minutes. As you walk, place your palms together in front of your chest, as if in prayer. Push palms firmly together. Keep pressing for a count of 20. Rest your muscles (you should feel it in your chest) for a few moments. Repeat 2 more times.
2. Go get your cart. Tighten your abs on the way, sucking your belly button in toward your spine on the way. Relax your abs as you walk and get the first item on your list. Continue to alternate tightening and relaxing your abs until you’ve found the first 10 items on your shopping list. Don’t forget to breathe!
3. Turn your body so your hips are sideways to your cart. Rotate your torso so it faces the cart. Walk down one aisle. Go get 3 more items on your list, then rotate the other way.
4. Repeat the ab tightening sequence as you shop for 10 more items.
5. When you arrive home, before you bring in your first grocery bag do 10 push-ups against your car, as you would do wall push-ups. Or, if it’s too cold and rainy, do the push-ups inside against your wall. HOW TO DO THEM: stand about 3 feet in front of the car/wall. Lean forward and place hands on the car/wall, shoulder width apart. Push your body back. You should feel this in your chest muscles.
6. Bring your bag in, and then repeat the push-ups on two other trips to the car.
Cleaning Day
I may have mentioned a time or two that I absolutely detest folding laundry, so I make it fun for myself by adding in a workout. There are other chores on the bottom of my list, but not all are good for workouts. For example, I’ve been trying to come up with a workout that I can do while scrubbing the toilet, but so far that’s backfired (or I should say back-splashed into my face). Oh well, some things are best done quickly and cleanly.
Since there’s no way around the time it takes to fold clothes, find a table to fold them on, crank some tunes, and get some exercise in. Here’s a workout you can do:
1. Run in place with quick feet as you fold your first 10 items.
2. Take a quick break from folding and get some frustration out with 20-30 kickboxing punches. I like to do crosses, but you might choose to jab. If you need do some instructions, see http://www.expertvillage.com/video/702_kickboxing-technique-punch-combo.htm
3. Repeat steps 1 and 2 twice more.
4. Do walking lunges as you deliver the laundry you’ve folded so far to the room it belongs in.
5. Shake your booty as you put the laundry away.
6. Jump all the way back to the laundry pile.
7. Do 10 squats as you fold more items, then dance side to side 10 times. Repeat.
8. As you deliver this load of laundry, run and do knee ups on the way. HOW TO DO THEM: Bring your leg up so your thigh is parallel with the floor with each step.
9. Dance as you put the rest of your laundry away, and pat yourself on the back for getting some cardio into your day.
Play Day
My kids are really into pirates, so they loved this “treasure hunt.” In fact, we had to do it three times in a row! Here’s what you do:
Have your kids bring you 6-10 items. Hide them around the house, and write clues for them to follow. You can even draw a map (my kids demanded one).
As you seek the first item, skip everywhere you go.
For item 2 hop.
For item 3 slide sideways
For item 4 jump
For item 5 walk backwards
For item 6 tip toe
Repeat the sequence, or choose your own moves to use while searching.
Groggy Day
Too tired to get up and work out? Here’s one you can do in your chair. If nothing else it’ll give you a big smile! I tried it first thing in the morning and it put me in a good mood all day. See http://www.youtube.com/watch?v=P3jhx4F0oAc
Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
Sunday, January 25, 2009
Keeping your self, kids, family active
Even though it's winter, there's still plenty you can do as a family to stay active.
I want to be a positive role model for my kids. I also want to be around to enjoy my grandchildren someday. And by enjoy I mean I want to actively play with them. Those are two of my top reasons to stay fit.
As a mom, sometimes it's really hard to work in a workout. But if you do family activities that include exercise you can multitask in many ways:
* as a role model,
* by building strong bonds with your kids,
* by getting your exercise in
* by actively helping your family stay fit.
One great Web site is from our Canadian neighbors in Alberta. It has 101 ideas for keeping your family active.
For more, see: http://www.healthyalberta.com/ActiveLiving/173.htm
You can also check out an article I wrote for The Olympian newspaper at: http://www.theolympian.com/living/story/737984.html
Unfortunately, childhood obesity is a real concern for everyone.
Recently I spoke with Dr. Carl Lindgren of Healthy Future Pediatrics in Olympia, WA.
During his 19 years of practice, Dr. Lindgren has seen the rise in childhood obesity firsthand. And it’s coming on at younger and younger ages, according to the Centers for Disease Control.
The prevalence of obesity increased almost tripled for all ages of kids between 1980 and 2006, according to the CDC.
Ages 2-5: To 12.4 percent, up from 5 percent
Ages 6–11: 17 percent, up from 6.5 percent
Ages 12–19: 17.6 percent, up from 5 percent.
That’s worrisome because obese children and adolescents are more likely to have risk factors associated with cardiovascular disease (such as high blood pressure, high cholesterol, and Type 2 diabetes), asthma and sleep apnea. They also face social discrimination and are more likely to become obese as adults.
Kids don’t need to be classified as obese, either, for concerns to arise. Lindgren often sees patients’ body mass indexes – ratio of height to weight – trending the wrong way at a checkups.
It’s a touchy subject, but reversing the trend in the early stages can make all the difference in a child’s health and well being, he says.
Want to check whether your child has a healthy body mass - or whether you do? The CDC offers a BMI calculator for children and teens. There’s also a link for tips on measuring a healthy weight at accurately at home. There are many factors to consider – the BMI is a screening tool but does not measure actual body fat -- so if you have concerns contact your doctor. The site is http://apps.nccd.cdc.gov/dnpabmi/Calculator.aspx
I want to be a positive role model for my kids. I also want to be around to enjoy my grandchildren someday. And by enjoy I mean I want to actively play with them. Those are two of my top reasons to stay fit.
As a mom, sometimes it's really hard to work in a workout. But if you do family activities that include exercise you can multitask in many ways:
* as a role model,
* by building strong bonds with your kids,
* by getting your exercise in
* by actively helping your family stay fit.
One great Web site is from our Canadian neighbors in Alberta. It has 101 ideas for keeping your family active.
For more, see: http://www.healthyalberta.com/ActiveLiving/173.htm
You can also check out an article I wrote for The Olympian newspaper at: http://www.theolympian.com/living/story/737984.html
Unfortunately, childhood obesity is a real concern for everyone.
Recently I spoke with Dr. Carl Lindgren of Healthy Future Pediatrics in Olympia, WA.
During his 19 years of practice, Dr. Lindgren has seen the rise in childhood obesity firsthand. And it’s coming on at younger and younger ages, according to the Centers for Disease Control.
The prevalence of obesity increased almost tripled for all ages of kids between 1980 and 2006, according to the CDC.
Ages 2-5: To 12.4 percent, up from 5 percent
Ages 6–11: 17 percent, up from 6.5 percent
Ages 12–19: 17.6 percent, up from 5 percent.
That’s worrisome because obese children and adolescents are more likely to have risk factors associated with cardiovascular disease (such as high blood pressure, high cholesterol, and Type 2 diabetes), asthma and sleep apnea. They also face social discrimination and are more likely to become obese as adults.
Kids don’t need to be classified as obese, either, for concerns to arise. Lindgren often sees patients’ body mass indexes – ratio of height to weight – trending the wrong way at a checkups.
It’s a touchy subject, but reversing the trend in the early stages can make all the difference in a child’s health and well being, he says.
Want to check whether your child has a healthy body mass - or whether you do? The CDC offers a BMI calculator for children and teens. There’s also a link for tips on measuring a healthy weight at accurately at home. There are many factors to consider – the BMI is a screening tool but does not measure actual body fat -- so if you have concerns contact your doctor. The site is http://apps.nccd.cdc.gov/dnpabmi/Calculator.aspx
Monday, January 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 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.
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