Study proves exercise helps us avoid weight regain after dieting
OK Ladies, we’ve heard this a million times: Dieting alone does not work to keep the weight off.
Now, yet another study proves that exercise is a key component in preventing weight regain.
This study also challenges the conventional wisdom that the number of fat cells is set and cannot be altered by dietary or lifestyle changes, finding that exercise prevents the increase in the number of fat cells that occurs during weight regain.
The University of Colorado Denver study was done with obesity-prone rats.
The National Weight Control Registry has found that people who successfully keep weight off share a number of common characteristics, including a program of regular exercise. The study aimed to figure out why exercise is important.
The study had rats eat a high fat food plan, followed by a diet. Partway through the diet, half of the rats remained sedentary and the other half became exercisers. In the final “relapse phase” of the study, the rats stopped dieting and ate as much low-fat food as they wanted. The rats in the exercise group continued to exercise.
Compared to the sedentary rats, the exercisers:
• regained less weight during the relapse period
• developed a lower ‘defended’ body weight
• burned more fat early in the day, and more carbohydrates later in the day
• accumulated fewer fat cells and less abdominal fat during relapse
• reduced the drive to overeat
• enhanced the ability to balance energy intake with energy expended
One of the most interesting findings is that exercise prevents an increase in the number of fat cells.
That could explain the phenomenon of additional weight regain in yo-yo dieters. In the sedentary rats, a population of very small, presumably new, fat cells appears early in the relapse process. Small, new fat cells would not only accelerate the process of regain, but also increase fat storage capacity in the abdomen. It also explains why sedentary rats overshoot their previous weight when they relapse.
It will be interesting to see what the research team comes up with as it continues its work. Conventional wisdom holds that the number of fat cells is determined by genetics, rather than being regulated by diet or lifestyle. The team plans do further research to demonstrate that exercise does, indeed, prevent formation of new fat cells early in relapse rather than simply altering the size of pre-existing fat cells.
To see the full study, go to http://ajpregu.physiology.org/cgi/reprint/297/3/R793
Cardio Cooking
Hopefully the above study will inspire you to fit in some fitness. Sometimes I like to fine tune my body as I cook up a good fryer chicken.
Here’s a yummy and healthy recipe from Daphne Miller, M.D., author of healthy diet book “The Jungle Effect.”
Chicken Avgolemono with Grilled Peppers
1 chicken
¼ c chickpea, barley or whole-wheat flour
1 t each salt and pepper
¼ c extra virgin olive oil
1 yellow or red onion, chopped fine
3 cloves garlic
1 T tomato paste
2 lemons
1 c dry white wine
4 grilled bell peppers
2 T finely chopped fennel leaves or ½ t fennel seeds
1 egg
*The author calls for free range meats and eggs
1. Turn on your tunes and dance as you cut up the onion. Then rinse the chicken and pat it dry. Toss it with flour, salt and pepper until evenly coated.
2. In a shallow Dutch oven or large sauté pan, heat olive oil over medium high heat. Brown chicken on sides (about 5 minutes per side), remove, set aside. As you do this repeat the following circuit as many times as you can:
20 calf raises, then 20 side leg raises, then 20 rear leg raises
3. Go back to dancing as you add the onion to the pan and cook until translucent.
4. Do mini squats as you add the garlic, tomato paste and juice from one of the lemons.
5. Dance again as you add the chicken back in and coat it with the onion mixture, then add the wine.
7. Add the peppers and the fennel leaves, cover and simmer at very low heat for 30 minutes. Do a set of 10 lunges on each leg after this step. Take a break or continue to dance as you prepare side dishes for your meal.
8. Add the peppers and the fennel leaves, cover again and simmer another 20-25 minutes.
9. In a bowl whisk the egg. Continue whisking while you pour in the remaining lemon juice and a cup full of the broth from the cooked chicken. Then pour the mixture into the chicken opt and gently stir it in. Repeat the circuit of 20 calf raises, then 20 side leg raises, then 20 rear leg raises.
10. Turn off the heat and let the dish sit covered on the stove for 5-10 minutes so the sauce can thicken. Do a final dance as you set the table and prepare to enjoy!
Shape-Up Shopping (Grocery Day)
Here’s one you can do at home as you are unloading after you’ve nabbed lots of groceries. After each exercise, jog or walk quickly back to the car unless otherwise noted.
1. Grab two light bags. Do knee ups as you bring them from car to kitchen.
2. Take 2 cans out of your bags. Do bicep curls with them on the way to the pantry.
3. Get another bag. Skip as you bring it in. Do lunges on the way out.
4. On your next trip, hop or jump all the way in.
5. Now get your milk or bag of pet food or laundry soap. Take 3 steps, do a squat or half squat, then take 3 more steps. Repeat all the way in.
6. Get another bag. Skip as you bring it in. Do lunges on the way out.
7. Repeat steps 1-6 as desired.
Cleaning Day
I don’t know about you, but I have to clean my sons’ bathroom at least once a day. I decided to make it into a mini workout instead of something I dread. Here’s what I did last time.
1. Remember the Karate Kid? Wax on/wax off as you clean the mirror. If you don’t know what that means, rub large circles in each direction with each hand on the mirror to clean it.
2. As you clean the sink and counter, squat as far as you can and hold the position until you are done. If you need to move over, come up, step to the side, and squat again.
3. Hold your tummy in as you clean the toilet.
4. Do a crazy dance as you mop.
5. As you clean the shower or bath, get your whole body into the scrubbing power – and make sure to switch arms while cleaning.
Play Day
If you’re like me, you’ve got left over party supplies from those birthdays. Here’s a game you can play with your kids with the leftover balloons. Blow up 10 balloons. Each of you take 5 balloons and to carry them to the opposite side of the room. See who is fastest!
You can make all sorts of birthday party games into workouts. My kids love this – they feel like we’re having a mini celebration – and I do too because we all get our heart rates up and burn fat!
There’s even a party games Web site at http://party-games.zaural.ru/party-games-1.html. It has plenty of active activities for the family to enjoy.
Groggy Day
Here’s a YouTube video for a short yoga session that can be done in the morning or evening with Laurie Searle – a mom who understands the challenges of busy moms who are trying to work in a workout: http://www.youtube.com/watch?v=HFldrBA3D2U
Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
Showing posts with label morning yoga. Show all posts
Showing posts with label morning yoga. Show all posts
Thursday, September 17, 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.
Thursday, April 2, 2009
Fitness Me In Workout Series #21
Cardio Cooking
We’ve all heard about the Mediterranean-style diet and heart health. A recent study is again touting its health benefits – but this time for the brain.
The study finds that following Mediterranean diet habits is associated with reduced risk for getting mild cognitive impairment -- a transitional stage between normal cognition and dementia/Alzheimer's disease, according to study author Dr. Nikolaos Scarmeas of Columbia University Medical Center. His study for the Archives of Neurology was supported by the National Institutes of Health
So what’s that mean for you? The Mediterranean-style diet is high in vegetables, fruits and nuts, legumes, fish and cereals. It’s low in dairy products, meat, and fat, and allows moderate alcohol consumption.
The Mediterranean diet, the researchers explain, may improve cholesterol levels, blood sugar levels and blood vessel health, or reduce inflammation, all of which have been associated with mild cognitive impairment.
Individual food components of the diet also may impact brain function. "For example, potentially beneficial effects for mild cognitive impairment or mild cognitive impairment conversion to Alzheimer's disease have been reported for alcohol, fish, polyunsaturated fatty acids (also for age-related cognitive decline) and lower levels of saturated fatty acids," they write.
That all sounds great to me, so I’m featuring a Mediterranean recipe this week from Eatingwell.com. The Web site has many more recipes in this category at: http://www.eatingwell.com/recipes/collections/healthy_mediterranean_recipes.html
Mustard Crusted Salmon
1 1/4 pounds center-cut salmon fillets, cut into 4 portions
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
1/4 cup reduced-fat sour cream
2 tablespoons stone-ground mustard
2 teaspoons lemon juice
Lemon wedges
1.Do the “80s Dance” (step side to side) as you preheat the broiler. Line a broiler pan or baking sheet with foil, and then coat it with cooking spray.
2. Place salmon pieces, skin-side down, on the prepared pan. Season with salt and pepper. Meanwhile, do 20 soccer kicks on 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.
3. Combine sour cream, mustard and lemon juice in a small bowl as you do 20 side leg lifts on 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.
4. Spread evenly over the salmon while doing 20 rear leg lifts. 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. Broil the salmon 5 inches from the heat source until it is opaque in the center, 10 to 12 minutes. Serve with lemon wedges. Return to the 80s with that side to side dance, then do side knee lifts
6. Dance as you prep any side dishes.
7. Do lunges as you set the table and deliver the food.
NUTRITION INFORMATION: Per serving: 290 calories; 18 g fat (4 g sat, 6 g mono); 89 mg cholesterol; 2 g carbohydrate; 29 g protein; 0 g fiber; 389 mg sodium; 550 mg potassium.
Shape-Up Shopping (Grocery Day)
I don’t know about you, but we’ve been having some bizarre weather out here. It snowed yesterday! That’s why I’m still not excited to park far away when I grocery shop. Here’s a workout you can do in the comfort of your home as you unload your purchases.
1. As you unload your first bag continuously jog around or in place.
2. For the second, place it on the floor and do a squat each time you need to pick something up, making sure to squeeze that tush at the top and keep those abs in to support your back.
3. Hop or jump everywhere you go as you unload the third bag. Try to go high if you can, but most importantly don’t stop the continuous jumping motion till that bag is unloaded.
4. Now place bag 4 on the ground and do curtsy squats as you unload it. HOW TO DO THEM: Stand on right leg. Place left leg behind and to the right with toe on ground. Curtsy down and stand up with weight on the heel portion of your foot. Repeat on the left.
5. Jog as you unload bag 5, and if you are up for it do so with high knees (knees up to waist level with each step).
6. Place bag 6 on a counter. Each time you remove an item do 3-5 side leg lifts before you put it away. Alternate legs.
7. If you have more bags, go back to item one and repeat as many steps as you’d like! Don’t forget a nice stretch when you’re finished, along with a pat on the back for working in your workout.
Cleaning Day
Remember that duster dance? Let’s get crazy with it this week.
1. Put on a fast song and shake that groove thing in the first area you dust.
2. On the next song find some shelves. Keep dancing, but each time you dust an item do mini-squats (squat about half way down and quickly pulse up) as you get it clean, and then jump so that your back is facing the item you just cleaned. Quickly jump back so you are facing forward. Try for at least 15 jumps.
3. For the third song, drop down and do a push-up each time you finish dusting 3 things.
4. On the final song, find a long shelf. Jump to the right and dust, then jump to the left and dust. Keep going back and forth. Try for at least 15 before you return to dancing.
5. Enjoy your post workout glow and your dust free house!
Play Day
I have boys, so they really like things that are either gross or spooky.
Don’t worry –this one falls into the spooky category. It’s a game called “Ghost in the Graveyard.” Here’s how to play:
One person is the ghost.
The rest of the group stays on "base" and counts " one o'clock, two o'clock, three o'clock, rock...'till you got to midnight (after every 3rd number say "rock"). Then go search for the ghost. Whoever finds the ghost yells, "Ghost in the graveyard" and all the seekers out make a mad dash back to base. Whoever is tagged is the next ghost. This can be played inside or out.
Find more game suggestions on http://www.gameskidsplay.net/
Groggy Day
Here’s some breakfast yoga on YouTube that will help you get into a good mind frame: http://www.youtube.com/watch?v=HldewCXbSn0
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.
We’ve all heard about the Mediterranean-style diet and heart health. A recent study is again touting its health benefits – but this time for the brain.
The study finds that following Mediterranean diet habits is associated with reduced risk for getting mild cognitive impairment -- a transitional stage between normal cognition and dementia/Alzheimer's disease, according to study author Dr. Nikolaos Scarmeas of Columbia University Medical Center. His study for the Archives of Neurology was supported by the National Institutes of Health
So what’s that mean for you? The Mediterranean-style diet is high in vegetables, fruits and nuts, legumes, fish and cereals. It’s low in dairy products, meat, and fat, and allows moderate alcohol consumption.
The Mediterranean diet, the researchers explain, may improve cholesterol levels, blood sugar levels and blood vessel health, or reduce inflammation, all of which have been associated with mild cognitive impairment.
Individual food components of the diet also may impact brain function. "For example, potentially beneficial effects for mild cognitive impairment or mild cognitive impairment conversion to Alzheimer's disease have been reported for alcohol, fish, polyunsaturated fatty acids (also for age-related cognitive decline) and lower levels of saturated fatty acids," they write.
That all sounds great to me, so I’m featuring a Mediterranean recipe this week from Eatingwell.com. The Web site has many more recipes in this category at: http://www.eatingwell.com/recipes/collections/healthy_mediterranean_recipes.html
Mustard Crusted Salmon
1 1/4 pounds center-cut salmon fillets, cut into 4 portions
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
1/4 cup reduced-fat sour cream
2 tablespoons stone-ground mustard
2 teaspoons lemon juice
Lemon wedges
1.Do the “80s Dance” (step side to side) as you preheat the broiler. Line a broiler pan or baking sheet with foil, and then coat it with cooking spray.
2. Place salmon pieces, skin-side down, on the prepared pan. Season with salt and pepper. Meanwhile, do 20 soccer kicks on 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.
3. Combine sour cream, mustard and lemon juice in a small bowl as you do 20 side leg lifts on 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.
4. Spread evenly over the salmon while doing 20 rear leg lifts. 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. Broil the salmon 5 inches from the heat source until it is opaque in the center, 10 to 12 minutes. Serve with lemon wedges. Return to the 80s with that side to side dance, then do side knee lifts
6. Dance as you prep any side dishes.
7. Do lunges as you set the table and deliver the food.
NUTRITION INFORMATION: Per serving: 290 calories; 18 g fat (4 g sat, 6 g mono); 89 mg cholesterol; 2 g carbohydrate; 29 g protein; 0 g fiber; 389 mg sodium; 550 mg potassium.
Shape-Up Shopping (Grocery Day)
I don’t know about you, but we’ve been having some bizarre weather out here. It snowed yesterday! That’s why I’m still not excited to park far away when I grocery shop. Here’s a workout you can do in the comfort of your home as you unload your purchases.
1. As you unload your first bag continuously jog around or in place.
2. For the second, place it on the floor and do a squat each time you need to pick something up, making sure to squeeze that tush at the top and keep those abs in to support your back.
3. Hop or jump everywhere you go as you unload the third bag. Try to go high if you can, but most importantly don’t stop the continuous jumping motion till that bag is unloaded.
4. Now place bag 4 on the ground and do curtsy squats as you unload it. HOW TO DO THEM: Stand on right leg. Place left leg behind and to the right with toe on ground. Curtsy down and stand up with weight on the heel portion of your foot. Repeat on the left.
5. Jog as you unload bag 5, and if you are up for it do so with high knees (knees up to waist level with each step).
6. Place bag 6 on a counter. Each time you remove an item do 3-5 side leg lifts before you put it away. Alternate legs.
7. If you have more bags, go back to item one and repeat as many steps as you’d like! Don’t forget a nice stretch when you’re finished, along with a pat on the back for working in your workout.
Cleaning Day
Remember that duster dance? Let’s get crazy with it this week.
1. Put on a fast song and shake that groove thing in the first area you dust.
2. On the next song find some shelves. Keep dancing, but each time you dust an item do mini-squats (squat about half way down and quickly pulse up) as you get it clean, and then jump so that your back is facing the item you just cleaned. Quickly jump back so you are facing forward. Try for at least 15 jumps.
3. For the third song, drop down and do a push-up each time you finish dusting 3 things.
4. On the final song, find a long shelf. Jump to the right and dust, then jump to the left and dust. Keep going back and forth. Try for at least 15 before you return to dancing.
5. Enjoy your post workout glow and your dust free house!
Play Day
I have boys, so they really like things that are either gross or spooky.
Don’t worry –this one falls into the spooky category. It’s a game called “Ghost in the Graveyard.” Here’s how to play:
One person is the ghost.
The rest of the group stays on "base" and counts " one o'clock, two o'clock, three o'clock, rock...'till you got to midnight (after every 3rd number say "rock"). Then go search for the ghost. Whoever finds the ghost yells, "Ghost in the graveyard" and all the seekers out make a mad dash back to base. Whoever is tagged is the next ghost. This can be played inside or out.
Find more game suggestions on http://www.gameskidsplay.net/
Groggy Day
Here’s some breakfast yoga on YouTube that will help you get into a good mind frame: http://www.youtube.com/watch?v=HldewCXbSn0
Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
Subscribe to:
Posts (Atom)
Posts
