Destress for better health
Life can be stressful, but you don’t have to let it ruin your health. One guy who has been talking about heart health for a long while is best-selling author Joe Piscatella. His expertise comes from personal experience. He underwent coronary bypass surgery at age 32, and doctors predicted he would not live to be 40. He couldn't change the situation, but learned to control his response to it. Recently, Piscatella celebrated the 31st anniversary of that surgery.
Also recently, he began to focus on the impact stress can have on health.
“It’s staggering to me that there are 80.7 million Americans with heart disease,” he told me during a recent interview. According to the American Heart Association, that’s 1 in 3 people in the United States.
“For every one person who has heart disease because of bad genes, 499 have it because of knives and forks. An enormous amount of people have problems.”
Everyone knows that how they choose to live makes a big difference, he says, including diet, exercise and not smoking.
But many folks don’t do what’s in their best interest, and Piscatella has come to believe that chronic stress is often the reason.
People may not be able to get rid of that stress, but they can learn to respond to it in healthier ways. Read more in an article I wrote for The Olympian newspaper at http://www.theolympian.com/living/story/752990.html or on his Web site, http://www.joepiscatella.com/.
Cardio Cooking
How about working a workout in at the beginning of the day? Here’s a recipe for gluten-free pancakes that I like to use.
Linda’s Breakfast Cakes
2 c teff flour
1 c ground flaxseed
1 c sweet sorghum flour
2 omega 3 eggs
1 T canola oil, plus more for pan
2 t cinnamon
2 t ginger
2-plus cups water until you reach desired consistency for pancakes
Instructions:
1. Dance as you assemble your ingredients.
2. As you mix them together, do 20 side leg lifts on the right. Then hold your leg out to the side so it is ¾ of the way to the top, and pulse up to the top 10 times. Follow with 10 more full side leg lifts. Repeat on the left side.
3. Heat a little oil in your pan. As you wait, do jumping jacks.
4. Cook your pancakes. As you do so, do 20 rear leg lifts on the right, followed by 10 pulses at the top of the movement. Now do 10 more full rear leg lifts. Repeat on the left side.
5. Continue cooking and work 30 jumping jacks in as you monitor the pan. March on the floor or just use your legs if you need to pause to flip a flapjack.
6. Hold your right leg out to the side for 20-30 seconds. Repeat with the left.
7. March on the floor for 1 minute.
8. Hold your right leg at the top of a rear leg lift for 20-30 seconds. Repeat with the left.
9. Go back to dancing if you’ve got more to cook and have a great day!
Shape-Up Shopping (Grocery Day)
I’m looking out the window at snow right now, which means I’m taking that front spot in the grocery parking lot. Even if you’ve got to fight the chill for longer than you’d like outside, there’s a great way to warm up once you get in the store – a Fitness Me In workout! Here it is:
1. Walk for 3 minutes.
2. Squeeze your tush and keep it tight as you walk down 4 aisles.
3. Squeeze your abs (as if you were attaching your belly button to your spine) and keep them tight for 4 aisles.
4. Now tighten that tush again for half an aisle, releasing for the second half. Repeat on 3 more aisles for a total of 4.
5. Button your belly again for half an aisle, releasing for the second half. Repeat on 3 more aisles for a total of 4.
6. Once your cart is full, walk around the perimeter of the store 2 to 4 times before going to checkout.
Cleaning Day
With two young boys and husband, my floors get dirty more often than I’d like. That’s OK, cleaning them can be a great workout! Here’s how:
1. Shake that thing as you get your mop ready, then find a wall to start next to.
2. Do a wall sit (back against wall, thighs parallel to the floor) and clean all around you. Hold this position as long as possible.
3. Dance as you clean another area near the wall to get your legs moving again.
4. Do lunges across the floor, cleaning to one side.
5. Do that wall sit on the other side of the room.
6. Do lunges back across the floor, cleaning on the other side.
7. Dance around and mop the rest of the floor. Incorporate some quarter-squats into your booty maneuvers, tightening that tush each time you get to the top of the move.
8. Don’t forget to stretch a bit after you put your mop away.
Play Day
Since it’s still cold and dreary (at least where I live) it’s a good day to do an inside activity. Why not play a good, old fashioned game of charades? It’s a surprisingly active game, especially if the guesser keeps moving by jogging in place or just standing and fidgeting.
Groggy Day
Pilates and ab work always wake me up when I’m feeling sluggish. Here’s a video on YouTube that does a good job of talking you through a workout: http://www.youtube.com/watch?v=fdMptxZv4hQ
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 pilates. Show all posts
Showing posts with label pilates. Show all posts
Tuesday, February 10, 2009
Monday, January 19, 2009
Fitness Me In Workout Series #14
Cardio Cooking
Grrrr – you’ve been trying to fit a workout in all day with no success. Don’t worry –you’re a multitasking mom! You can work out and cook dinner at the same time. Ever listen to that song: “I can bring home the bacon, fry it up in a pan…” If not, you make me feel old!
Here’s a recipe I recently made up. Hope you like it!
Curry Pork Chops
Ingredients:
4 to 6 pork chops
Salt, pepper and sage to taste
1 c water
1 ½ c Pacific Natural Foods Curried Red Lentil soup
½ c cornmeal
¼ c chopped onion
Instructions:
1. Jog in place or dance as you assemble your ingredients
2. Rub salt, pepper and sage onto meat. Then roll in cornmeal and brown. As you do this, stand on right leg with knee slightly bent. Tap left toe next to right foot. Extend it back and tap toe to floor (keeping those buns TIGHT). Extend to side and tap to floor. Repeat 20 times, then switch legs. Place a chair next to you and use it for support if needed.
3. Put into baking pan or casserole dish. Add onion, soup and water. As you do this squat halfway down and hold for 30 seconds to 1 minute. Then squat about a quarter of the way down and pulse up, tightening buns at the top as you finish.
4. Bake 1 ½ hours at 350 degrees. Do 2 sets of 10 to 20 rear lunges on each leg after you place the pork chops in the oven.
Shape-Up Shopping (Grocery Day)
OK – let’s work those buns and abs while we shop in the nice warm store.
1. Keep your buns tight as you walk for 2 minutes.
2. For 1-2 aisles, tighten your buns and drag your toes behind you for a second or two with every step.
3. Walk down 4 aisles.
4. Find an empty aisle and do 10-12 squats. I like to pretend I’m looking at things on the bottom shelf, and take a step or two in between squats so I advance down the aisle.
5. Repeat steps 1-4
6. Now, for the next 2 minutes suck your belly in toward your spine every time you exhale. You can even do this one in the checkout line!
Cleaning Day
Back to my favorite (not) chore – laundry. Find a table or counter that’s handy and won’t make you bend to fold your stuff. Here’s the workout:
1. Stand on right leg. Place left foot on inner calf of right leg, knee pointed out. Keep the foot on the calf and point your knee forward, then rotate it back out. Do 20 reps and switch legs.
2. Jog or jump along as you deliver some of the laundry you’ve folded to its proper place.
3. Do plie squats as you fold more laundry. HOW TO DO THEM: Place feet slightly wider than shoulder width apart and point toes out. Squat and hold before coming up.
4. Jog or jump along again as you deliver more laundry.
5. 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.
5. 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.
6. Speed walk as you deliver the rest of your laundry – and give yourself a big pat on the back!
Play Day
Here’s an active way to work on those math skills from http://www.kidnetic.com/. The site was developed for teachers but does have a section for parents with fun games that can be played inside and outside.
Here’s one suggestion – Invisible Jump Rope - from the site.
To warm up:
• Call out numbers from 1-10 starting with one.
• Jump as you count up to that number.
• Start at 20 and count backwards while doing the invisible jump rope backwards.
Now, for younger kids you can count by 2s up to 20, 3s up to 48 and 5s up to 100.
For older kids, calls out different math problems while jumping rope at a steady pace. Use addition, subtraction and multiplication problems to make it more difficult. Once your child says the correct answer, jumps that number of jumps while counting together. During this time, jump at a more vigorous rate.
By the way, kids who are active are more likely to be academically sharper than their sedentary peers, according to a study by an East Carolina University researcher. Read an article on the study at: http://www.medicalnewstoday.com/articles/62244.php
Groggy Day
Sometimes just getting my blood flowing will make an enormous difference in my day. For a sample Pilates workout, go to http://www.myyogaonline.com/
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.
Grrrr – you’ve been trying to fit a workout in all day with no success. Don’t worry –you’re a multitasking mom! You can work out and cook dinner at the same time. Ever listen to that song: “I can bring home the bacon, fry it up in a pan…” If not, you make me feel old!
Here’s a recipe I recently made up. Hope you like it!
Curry Pork Chops
Ingredients:
4 to 6 pork chops
Salt, pepper and sage to taste
1 c water
1 ½ c Pacific Natural Foods Curried Red Lentil soup
½ c cornmeal
¼ c chopped onion
Instructions:
1. Jog in place or dance as you assemble your ingredients
2. Rub salt, pepper and sage onto meat. Then roll in cornmeal and brown. As you do this, stand on right leg with knee slightly bent. Tap left toe next to right foot. Extend it back and tap toe to floor (keeping those buns TIGHT). Extend to side and tap to floor. Repeat 20 times, then switch legs. Place a chair next to you and use it for support if needed.
3. Put into baking pan or casserole dish. Add onion, soup and water. As you do this squat halfway down and hold for 30 seconds to 1 minute. Then squat about a quarter of the way down and pulse up, tightening buns at the top as you finish.
4. Bake 1 ½ hours at 350 degrees. Do 2 sets of 10 to 20 rear lunges on each leg after you place the pork chops in the oven.
Shape-Up Shopping (Grocery Day)
OK – let’s work those buns and abs while we shop in the nice warm store.
1. Keep your buns tight as you walk for 2 minutes.
2. For 1-2 aisles, tighten your buns and drag your toes behind you for a second or two with every step.
3. Walk down 4 aisles.
4. Find an empty aisle and do 10-12 squats. I like to pretend I’m looking at things on the bottom shelf, and take a step or two in between squats so I advance down the aisle.
5. Repeat steps 1-4
6. Now, for the next 2 minutes suck your belly in toward your spine every time you exhale. You can even do this one in the checkout line!
Cleaning Day
Back to my favorite (not) chore – laundry. Find a table or counter that’s handy and won’t make you bend to fold your stuff. Here’s the workout:
1. Stand on right leg. Place left foot on inner calf of right leg, knee pointed out. Keep the foot on the calf and point your knee forward, then rotate it back out. Do 20 reps and switch legs.
2. Jog or jump along as you deliver some of the laundry you’ve folded to its proper place.
3. Do plie squats as you fold more laundry. HOW TO DO THEM: Place feet slightly wider than shoulder width apart and point toes out. Squat and hold before coming up.
4. Jog or jump along again as you deliver more laundry.
5. 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.
5. 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.
6. Speed walk as you deliver the rest of your laundry – and give yourself a big pat on the back!
Play Day
Here’s an active way to work on those math skills from http://www.kidnetic.com/. The site was developed for teachers but does have a section for parents with fun games that can be played inside and outside.
Here’s one suggestion – Invisible Jump Rope - from the site.
To warm up:
• Call out numbers from 1-10 starting with one.
• Jump as you count up to that number.
• Start at 20 and count backwards while doing the invisible jump rope backwards.
Now, for younger kids you can count by 2s up to 20, 3s up to 48 and 5s up to 100.
For older kids, calls out different math problems while jumping rope at a steady pace. Use addition, subtraction and multiplication problems to make it more difficult. Once your child says the correct answer, jumps that number of jumps while counting together. During this time, jump at a more vigorous rate.
By the way, kids who are active are more likely to be academically sharper than their sedentary peers, according to a study by an East Carolina University researcher. Read an article on the study at: http://www.medicalnewstoday.com/articles/62244.php
Groggy Day
Sometimes just getting my blood flowing will make an enormous difference in my day. For a sample Pilates workout, go to http://www.myyogaonline.com/
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, 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.
Sunday, November 30, 2008
Fitness Me In Workout Series #7
Week 7
Cardio Cooking
Another busy mom day has left you with no workout -- and now it’s time to cook dinner.
Here’s the solution: Grab the remaining leftovers from Thanksgiving and make this Turkey Chili recipe from the Mayo Clinic.
Ingredients
2 cups chopped zucchini
1 teaspoon olive oil
1 cup chopped onion
2 cups chopped celery
1 cup chopped bell peppers
2 teaspoons chopped fresh garlic
1 pound chopped cooked turkey
1 1/2 tablespoons chili powder
1 teaspoon cumin seed
2 cups diced canned tomatoes, no-salt-added variety
4 cups canned kidney beans, rinsed and drained
2 cups low-sodium vegetable broth
1 teaspoon brown sugar
Directions
1. Preheat the oven to 475 F and gather and prep your ingredients. Dance to some upbeat holiday tunes – or whatever else strikes your fancy.
2. Spray a glass baking dish with cooking spray. Arrange the zucchini in a single layer in the baking dish. Roast for 8 to 10 minutes until slightly tender and lightly browned.
3. While the zucchini is roasting, add the oil and chopped onions to a dutch oven or soup pot. Sauté over low heat until the onions are browned. Meanwhile grab a hand weight or soup can and do 15 bicep curls on the left, then the right (leaving second hand free to stir).
4. Add the celery and peppers and continue to sauté. Do 15 more bicep curls on each side, but this time squat about halfway down each time you do a curl (this works upper and lower body at the same time).
5. Add garlic, turkey, chili powder and cumin seed. Cover and simmer for about 5 minutes. Now’s your chance to do some lunges. Try for at least 20 on each side. HOW TO DO THEM: Stand with feet together. If you can, hold your weights or soup cans. Move forward into a lunge position (Land on heel first and end with front knee and back knee at 90 degree angles. Make sure your front knee does not bend past your toes). With your weight in your heels, push back up to starting position.
6. Next, dance as you stir in the tomatoes, kidney beans, vegetable broth, brown sugar and the roasted zucchini.
7. Cover and simmer for 15 minutes before serving. Meanwhile do 2-3 sets of tricep kickbacks. HOW TO DO THEM: Hold a weight or soup can in each hand and bend over until your torso is at a 45-degree angle or parallel to the floor. Keep abs tight to protect the lower back and slightly bend knees. Bend your the arms and pull the elbows up to torso level. Now, straighten the arms out behind you, squeezing the triceps muscles. Hold at the top for count of 3 before returning arms to starting position. Rest or dance for 30 seconds to 1 minute between sets.
8. Get back to that booty shake as you set the table.
You can find more healthy recipes at the Mayo Clinic’s Healthy Recipe Center, http://www.mayoclinic.com/health/healthy-recipes/RE99999
Grocery Day
Here’s a workout that you can do in the grocery store this week to tone some of the spots all that turkey and stuffing went into. You’ll want to wear a long shirt or coat.
1. Walk around the store for 3 minutes
2. Find a deserted aisle and go down it. Each time you take a step lift your knee so the thigh is parallel to the floor, contracting your abs as you do so.
3. Walk for 2 minutes, and then repeat the ab exercise above.
4. Now stop to read a label, slowly tightening and releasing your butt 30 times.
5. Walk for 2 minutes.
6. Stop in another spot and very slowly do 10 side leg lifts on each side. Hold at top position for counts of five.
7. Walk for 2 minutes, and then repeat the butt tightening exercise (you can even do this in the checkout line – thanks to that long shirt no one will know).
8. As you pay for your groceries, keep your abs pulled in tight the whole time.
9. Go home and have a great day!
AT A GLANCE
1. Walk 3 minutes
2. Knee lifts with tight abs
3. Walk 2 minutes
4. Knee lifts with tight abs
5. Butt crunches
6. Walk 2 minutes
7. Slow side leg lifts - 10 each leg
8. Walk 2 minutes
9. Butt crunches
10. Tighten abs at checkout
Cleaning Day
It’s time to catch up on that darn laundry again – but at least you can tone your thighs while you’re at it.
1. Warm up by walking around your house for 2 minutes, grabbing your laundry that needs to be folded en route.
2. Set yourself up so you can do a wall sit as you fold some of the laundry (I like to scoot my dining table close to the wall). HOW TO DO THEM: Place your upper back against a smooth wall. With feet shoulder width apart, lean back against the wall, inhale and slowly lower into a squat position while sliding down the wall. Keep abs tight. Hold as long as you can before coming up. Shake your legs out, and then repeat. Do 3-4 sets.
3. Now walk or jog the folded laundry to its proper place(s).
4. This time as you fold, do side leg lifts. Try for 20-30 on each leg. HOW TO DO THEM: For the side lifts, lift your leg straight out to the side until your foot is 6 to 12 inches off the floor. Slightly bend leg you are standing on and keep abs tight. At the top of the movement pause and count to 3. Return the leg to the floor.
5. This time as you bring the laundry to its destination(s), walk sideways like a sumo wrestler. HOW TO DO THEM: Start with feet together, and take a step sideways to the right, ending in a squat with feet slightly wider than shoulder width. Transfer your weight to the right foot and stand up. Continue walking sideways in this manner. Lead with the left leg on the way back.
6. If you’ve got more laundry to fold, do calf raises while finishing the chore.
7. Then walk or jog the laundry to where it goes, stretch your legs and feel the tone in your thighs!
Play Day
It’s fun to be a goofball and exercise with your kids. Today, you’ll play mirror. Stand facing your child(ren) and pick one person to be the “looker.” The rest are mirrors who mimic the looker’s actions as if they are the image in the mirror. Turn on some upbeat music and have fun with this one! If your kids are like mine, they’ll have you jumping around and doing all sorts of crazy things!
Groggy Day
Don’t have lots of energy? That’s OK. Here’s a Pilates routine for flexibility on YouTube that’ll make you feel much more focused and centered: http://www.youtube.com/watch?v=ZopL5-P8zgs
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.
Cardio Cooking
Another busy mom day has left you with no workout -- and now it’s time to cook dinner.
Here’s the solution: Grab the remaining leftovers from Thanksgiving and make this Turkey Chili recipe from the Mayo Clinic.
Ingredients
2 cups chopped zucchini
1 teaspoon olive oil
1 cup chopped onion
2 cups chopped celery
1 cup chopped bell peppers
2 teaspoons chopped fresh garlic
1 pound chopped cooked turkey
1 1/2 tablespoons chili powder
1 teaspoon cumin seed
2 cups diced canned tomatoes, no-salt-added variety
4 cups canned kidney beans, rinsed and drained
2 cups low-sodium vegetable broth
1 teaspoon brown sugar
Directions
1. Preheat the oven to 475 F and gather and prep your ingredients. Dance to some upbeat holiday tunes – or whatever else strikes your fancy.
2. Spray a glass baking dish with cooking spray. Arrange the zucchini in a single layer in the baking dish. Roast for 8 to 10 minutes until slightly tender and lightly browned.
3. While the zucchini is roasting, add the oil and chopped onions to a dutch oven or soup pot. Sauté over low heat until the onions are browned. Meanwhile grab a hand weight or soup can and do 15 bicep curls on the left, then the right (leaving second hand free to stir).
4. Add the celery and peppers and continue to sauté. Do 15 more bicep curls on each side, but this time squat about halfway down each time you do a curl (this works upper and lower body at the same time).
5. Add garlic, turkey, chili powder and cumin seed. Cover and simmer for about 5 minutes. Now’s your chance to do some lunges. Try for at least 20 on each side. HOW TO DO THEM: Stand with feet together. If you can, hold your weights or soup cans. Move forward into a lunge position (Land on heel first and end with front knee and back knee at 90 degree angles. Make sure your front knee does not bend past your toes). With your weight in your heels, push back up to starting position.
6. Next, dance as you stir in the tomatoes, kidney beans, vegetable broth, brown sugar and the roasted zucchini.
7. Cover and simmer for 15 minutes before serving. Meanwhile do 2-3 sets of tricep kickbacks. HOW TO DO THEM: Hold a weight or soup can in each hand and bend over until your torso is at a 45-degree angle or parallel to the floor. Keep abs tight to protect the lower back and slightly bend knees. Bend your the arms and pull the elbows up to torso level. Now, straighten the arms out behind you, squeezing the triceps muscles. Hold at the top for count of 3 before returning arms to starting position. Rest or dance for 30 seconds to 1 minute between sets.
8. Get back to that booty shake as you set the table.
You can find more healthy recipes at the Mayo Clinic’s Healthy Recipe Center, http://www.mayoclinic.com/health/healthy-recipes/RE99999
Grocery Day
Here’s a workout that you can do in the grocery store this week to tone some of the spots all that turkey and stuffing went into. You’ll want to wear a long shirt or coat.
1. Walk around the store for 3 minutes
2. Find a deserted aisle and go down it. Each time you take a step lift your knee so the thigh is parallel to the floor, contracting your abs as you do so.
3. Walk for 2 minutes, and then repeat the ab exercise above.
4. Now stop to read a label, slowly tightening and releasing your butt 30 times.
5. Walk for 2 minutes.
6. Stop in another spot and very slowly do 10 side leg lifts on each side. Hold at top position for counts of five.
7. Walk for 2 minutes, and then repeat the butt tightening exercise (you can even do this in the checkout line – thanks to that long shirt no one will know).
8. As you pay for your groceries, keep your abs pulled in tight the whole time.
9. Go home and have a great day!
AT A GLANCE
1. Walk 3 minutes
2. Knee lifts with tight abs
3. Walk 2 minutes
4. Knee lifts with tight abs
5. Butt crunches
6. Walk 2 minutes
7. Slow side leg lifts - 10 each leg
8. Walk 2 minutes
9. Butt crunches
10. Tighten abs at checkout
Cleaning Day
It’s time to catch up on that darn laundry again – but at least you can tone your thighs while you’re at it.
1. Warm up by walking around your house for 2 minutes, grabbing your laundry that needs to be folded en route.
2. Set yourself up so you can do a wall sit as you fold some of the laundry (I like to scoot my dining table close to the wall). HOW TO DO THEM: Place your upper back against a smooth wall. With feet shoulder width apart, lean back against the wall, inhale and slowly lower into a squat position while sliding down the wall. Keep abs tight. Hold as long as you can before coming up. Shake your legs out, and then repeat. Do 3-4 sets.
3. Now walk or jog the folded laundry to its proper place(s).
4. This time as you fold, do side leg lifts. Try for 20-30 on each leg. HOW TO DO THEM: For the side lifts, lift your leg straight out to the side until your foot is 6 to 12 inches off the floor. Slightly bend leg you are standing on and keep abs tight. At the top of the movement pause and count to 3. Return the leg to the floor.
5. This time as you bring the laundry to its destination(s), walk sideways like a sumo wrestler. HOW TO DO THEM: Start with feet together, and take a step sideways to the right, ending in a squat with feet slightly wider than shoulder width. Transfer your weight to the right foot and stand up. Continue walking sideways in this manner. Lead with the left leg on the way back.
6. If you’ve got more laundry to fold, do calf raises while finishing the chore.
7. Then walk or jog the laundry to where it goes, stretch your legs and feel the tone in your thighs!
Play Day
It’s fun to be a goofball and exercise with your kids. Today, you’ll play mirror. Stand facing your child(ren) and pick one person to be the “looker.” The rest are mirrors who mimic the looker’s actions as if they are the image in the mirror. Turn on some upbeat music and have fun with this one! If your kids are like mine, they’ll have you jumping around and doing all sorts of crazy things!
Groggy Day
Don’t have lots of energy? That’s OK. Here’s a Pilates routine for flexibility on YouTube that’ll make you feel much more focused and centered: http://www.youtube.com/watch?v=ZopL5-P8zgs
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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