Cardio Cooking
Here’s another recipe from those fantastic Meal Makeover Moms. My kids absolutely loved this one.
Cheesy Fish Sticks
Ingredients
1/2 cup cornmeal
1/2 cup grated Parmesan cheese
3/4 teaspoon garlic powder
1/4 teaspoon salt
3 tablespoons canola oil
1 pound catfish fillets, cut into 1-inch strips (or any other mild white fish)
Directions
1. Preheat the oven to 475°F and assemble your ingredients. Lightly oil or coat a large baking sheet with nonstick cooking spray and set aside. Crank those tunes and rock out as you do so.
2. Combine the cornmeal, Parmesan cheese, garlic powder, and salt in a medium bowl and mix well. As you do so, do some side lunges. Try for at least 10. HOW TO DO THEM: Start with feet shoulder width apart. Step out to the right and squat with wide legs. Come back to center, then step out to the left.
3. Place the oil in a small bowl. Lightly coat each piece of fish in the oil and then roll in the breading mixture until well coated. Arrange the fish on the prepared baking sheet. Meanwhile, do “ski bunnies.” HOW TO DO THEM: Start with feet shoulder width apart, knees slightly bent. Jump and rotate to the left, landing with feet at about a 45-degree angle from center. Jump back to center, then jump and rotate to the right. Keep going in a consistent motion.
4. Bake until golden brown, 10 to 12 minutes. After you put the fish in the oven, do a set of rear lunges. Try for 16. HOW TO DO THEM: Extend one leg back. Lower body on other leg by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending the hip and knee of the forward leg. Make sure the knee of the front leg does not come out over your ankle. Repeat with opposite leg.
5. Get back to dancing as you set the table or do other kitchen chores.
Makes 4 servings. Nutrition Information per Serving: 350 calories, 22g fat (4.5g saturated, 1.4g omega-3), 360mg sodium, 14g carbohydrate, 2g fiber, 23g protein, 10% calcium
Find more kid food makeovers at: http://www.mealmakeovermoms.com/recipes/kid-food-makeovers/
Shape-Up Shopping (Grocery Day)
Here’s another workout you’ll want to have your kids join in. I’ve actually found it’s easier to shop with them when we work in a workout. I get less whining and fewer requests for items off the shelves. I get lots of smiles from other moms too.
1. Walk around the store for 2 minutes to warm up.
2. Find an aisle without other folks in it and jump all the way down it with your child (they love this).
3. Walk back down the aisle, then go to another one and hop on your right foot.
4. Walk back down the aisle, repeat with the left foot.
5. Find another aisle, then go down it doing knee ups with quick feet. HOW TO DO THEM: Raise leg with bent knee so thigh is parallel to the floor. Hop onto other foot, raising knee of the leg you were standing on. This does double duty, getting your abs and legs.
6. Walk back down that aisle. Now, point your toes out and walk down 3 aisles. This is a great inner thigh workout.
7. Walk with abs tight for as long as you can stand it. Don’t forget to breathe!
Cleaning Day
OK – if you’ve been following this blog you’ve worked up to this. If not, I bet you can still do it! Our overseas neighbors at the NHS feature an “Olympic Cleaning Workout” on their Web site. Go to http://www.nhs.uk/Livewell/olympics/Pages/Olympichousework.aspx to try it out!
Play Day
If you’ve got school aged kids, here’s a great activity you can do with them once or twice each week or even each school day: Start a “Walking School Bus.” You can walk with just your kids, invite some neighbors to participate or even organize a school- or community-wide effort. Even if you don’t live near your school, you can walk to and/or from an alternate bus stop. To learn more about organizing a Walking School Bus, see http://www.walkingschoolbus.org/.
Groggy Day
I like to do yoga to refresh myself when I am feeling groggy and out-of-sorts. It almost feels like I’ve treated myself to a massage! You can get a free trial that allows access to some yoga routines on this Web site: http://www.totalyogapractice.com/LearnYogaOnline.php
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 yoga. Show all posts
Showing posts with label yoga. Show all posts
Monday, January 26, 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 5, 2009
Fitness Me In Workout Series #12
Cardio Cooking
Several people asked me for this recipe recently (well 3, but hey, who’s counting?) so here it is for all to share with an added cardio kick:
Sweet Potato Apple Casserole
Ingredients:
1 1/2 pounds sweet potatoes, peeled and grated
1 onion, grated
5 egg whites or 3 whole eggs
1 t salt
¼ t white pepper
½ c white sorghum flour
¼ c raisins
¼ cup white wine – sweeter is better
2 large apples, chopped with peel in them.
4 T butter or Earth Balance spread
3/4 c brown sugar (divided into ½ cup and ¼ cup)
1 T lemon juice
1/3 c. broken cashews
1/4 t. ground ginger
Instructions:
1. Shake your thing as you nab the raisins and wine. Soak the raisins in the vino to plump (about 30 min).
2. Prep and assemble the rest of your ingredients as you continue your dance revolution.
3. Take 1/2 t. salt, 1/2 c. packed brown sugar, cashews and ginger. Mix in food processor or blender and set aside. Meanwhile squat and hold as the mix blends. When it’s done come up and squeeze your behind.
4. Place grated sweet potatoes and onion in large bowl. Beat in eggs, ½ t salt and white pepper. Add flour and mix well. Set aside. Meanwhile step from side to side, kicking your heel up as close to your butt as you can get it.
5. In frying pan melt butter or Earth Balance and add apples. Cook until wilted, 3-5 min. Add ¼ c brown sugar and lemon juice. Do mini-squats as you complete this step, making sure to squeeze at the top.
6. Drain raisins and add to apple mixture.
7. In a baking dish, layer sweet potato mix, then apple mix, then cashew mix. Make a second layer of sweet potato, topped by cashew mix. Meanwhile, Stand on right leg, knee slightly bent. Point toe of left foot and tap it to the side, and then immediately next to your right foot. Do 2 reps and switch feet. Do as many sets of 20 as you can.
8. Bake at 350 degrees 30-40 minutes.
***Note: You can also blend all ingredients in a food processor instead of layering.
Shape-Up Shopping (Grocery Day)
It’s still way too cold for me to park far away. Not only do I want to avoid slipping on the ice, I’m what my 5-year-old calls a “snow wuss” when I’m not playing or skiing on the colds stuff (kind of like bugs and camping – they’re OK in the tent but not in the house). Here's what you can do in the nice, warm indoors:
1. For the first half of your grocery list, stand on only one leg (or just keep weight on one) each time you select an item to buy.
2. Walk up and down each aisle in the store before when you are about halfway done shopping.
3. Soldier march: Now, remember those old style marches soldiers of bygone days did? Do a subtle version by straightening your leg and flexing your quadriceps muscles each time you take a step (no, you don’t need to stick your leg way out). Do this down 3 different aisles.
4. Walk 3 aisles
5. Side leg lift walk: Do 3 aisles of lifting your leg to the side and pausing before moving it forward with each step.
6. Either finish shopping or repeat steps 3 through 5.
7. Tighten and release abs while in checkout line.
When you get home:
1. Hop, skip or jump everywhere you need to go as you put your groceries away.
2. Then, after you unload your stuff, hold 2 cans or jars of equal weight in front of the body, on shoulders, or at hips. Stand with feet wide apart, toes turned out and knees tracking directly over the toes. Lunge side to side, keeping torso upright, and hips opened wide. Alternate sides, or do one side at a time. Try for 3 sets of 12, jogging in place in between sets.
Cleaning Day
OK, you are stuck inside, but you can prepare for or pretend you are skiing while you do the never-ending chore of laundry (can you tell I really don’t like this chore so try and make it fun on a regular basis?).
Here’s how:
Dump your laundry on a bed or table.
Do the following circuit as many times as you can while you fold your laundry. I do six reps of an exercise each time I fold an item.
1. Ski jump: Stand with feet together. Bend the knees and jump to the right as far as you can. Land with soft knees and immediately jump laterally to the left. Repeat.
2. Tuck jumps (or just regular if you want): Jump and bring knees to the chest. Land on balls of feet and repeat.
3. Single leg lateral hops: Stand on one foot. Hop sideways onto other foot. Then hop sideways back to first foot.
4. Front scissor jump: Stand with knees bent. One foot is in front of you and the other behind equal distance. Jump up and switch your feet (like a jumping jack but with legs going front and back instead of side to side)
5. Diagonal jumps: Jump forward and to the left (about 45 degrees), then backwards to center. Jump forward and to the right, then backwards to center.
Play Day
Playing with your kids is a great way to gain some exercise time. This one can be suitable all the way through middle school, according to the Web site from the North Carolina Department of Public Instruction, http://ncpe4me.com/index.html. The site has lots of other great ideas.
Sports on the Move:
Say a sport and movement and have your kids repeat that movement for about 30 seconds until a new movement is stated.
Examples:
Basketball: dribble with fingertips; dribble through legs; dribble around back; jump shot and follow through; bounce pass; chest pass; overhead pass; defensive slide to front and back to start position
Soccer: shot on goal (practice with both feet); inside of foot pass; outside of foot pass; long banana kick; juggle imaginary soccer ball; trap ball with thigh; trap ball with feet
Baseball or softball: swing a bat; windup and pitch; field a ground ball; catch a fly ball; play imaginary catch
Tennis: forehand; backhand; serve; volley
Volleyball: serve, set, dig, spike
Football: quarterback long pass; short pass; catch imaginary ball;
kick field goal; punt; catch a punt; block
Golf swing
Drive a NASCAR
Lacrosse
Tae Kwon Do
Groggy Day
Still worn out from all of those holidays and the return to school? Try out this Kundalini Yoga routine on YouTube to gain some energy: http://www.youtube.com/watch?v=OsSWWLo9g7s&feature=related This exercise uses a technique called “Breath of Fire” It’s a rapid, rhythmic, and continuous breath that sounds like powerful sniffing. A good description is on the Yoga Yoga Web site, http://www.yogayoga.com/kundalini/pranayama
Or, you can watch the same guy demonstrate at: http://www.youtube.com/watch?v=zsEZylK8sDA
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.
Several people asked me for this recipe recently (well 3, but hey, who’s counting?) so here it is for all to share with an added cardio kick:
Sweet Potato Apple Casserole
Ingredients:
1 1/2 pounds sweet potatoes, peeled and grated
1 onion, grated
5 egg whites or 3 whole eggs
1 t salt
¼ t white pepper
½ c white sorghum flour
¼ c raisins
¼ cup white wine – sweeter is better
2 large apples, chopped with peel in them.
4 T butter or Earth Balance spread
3/4 c brown sugar (divided into ½ cup and ¼ cup)
1 T lemon juice
1/3 c. broken cashews
1/4 t. ground ginger
Instructions:
1. Shake your thing as you nab the raisins and wine. Soak the raisins in the vino to plump (about 30 min).
2. Prep and assemble the rest of your ingredients as you continue your dance revolution.
3. Take 1/2 t. salt, 1/2 c. packed brown sugar, cashews and ginger. Mix in food processor or blender and set aside. Meanwhile squat and hold as the mix blends. When it’s done come up and squeeze your behind.
4. Place grated sweet potatoes and onion in large bowl. Beat in eggs, ½ t salt and white pepper. Add flour and mix well. Set aside. Meanwhile step from side to side, kicking your heel up as close to your butt as you can get it.
5. In frying pan melt butter or Earth Balance and add apples. Cook until wilted, 3-5 min. Add ¼ c brown sugar and lemon juice. Do mini-squats as you complete this step, making sure to squeeze at the top.
6. Drain raisins and add to apple mixture.
7. In a baking dish, layer sweet potato mix, then apple mix, then cashew mix. Make a second layer of sweet potato, topped by cashew mix. Meanwhile, Stand on right leg, knee slightly bent. Point toe of left foot and tap it to the side, and then immediately next to your right foot. Do 2 reps and switch feet. Do as many sets of 20 as you can.
8. Bake at 350 degrees 30-40 minutes.
***Note: You can also blend all ingredients in a food processor instead of layering.
Shape-Up Shopping (Grocery Day)
It’s still way too cold for me to park far away. Not only do I want to avoid slipping on the ice, I’m what my 5-year-old calls a “snow wuss” when I’m not playing or skiing on the colds stuff (kind of like bugs and camping – they’re OK in the tent but not in the house). Here's what you can do in the nice, warm indoors:
1. For the first half of your grocery list, stand on only one leg (or just keep weight on one) each time you select an item to buy.
2. Walk up and down each aisle in the store before when you are about halfway done shopping.
3. Soldier march: Now, remember those old style marches soldiers of bygone days did? Do a subtle version by straightening your leg and flexing your quadriceps muscles each time you take a step (no, you don’t need to stick your leg way out). Do this down 3 different aisles.
4. Walk 3 aisles
5. Side leg lift walk: Do 3 aisles of lifting your leg to the side and pausing before moving it forward with each step.
6. Either finish shopping or repeat steps 3 through 5.
7. Tighten and release abs while in checkout line.
When you get home:
1. Hop, skip or jump everywhere you need to go as you put your groceries away.
2. Then, after you unload your stuff, hold 2 cans or jars of equal weight in front of the body, on shoulders, or at hips. Stand with feet wide apart, toes turned out and knees tracking directly over the toes. Lunge side to side, keeping torso upright, and hips opened wide. Alternate sides, or do one side at a time. Try for 3 sets of 12, jogging in place in between sets.
Cleaning Day
OK, you are stuck inside, but you can prepare for or pretend you are skiing while you do the never-ending chore of laundry (can you tell I really don’t like this chore so try and make it fun on a regular basis?).
Here’s how:
Dump your laundry on a bed or table.
Do the following circuit as many times as you can while you fold your laundry. I do six reps of an exercise each time I fold an item.
1. Ski jump: Stand with feet together. Bend the knees and jump to the right as far as you can. Land with soft knees and immediately jump laterally to the left. Repeat.
2. Tuck jumps (or just regular if you want): Jump and bring knees to the chest. Land on balls of feet and repeat.
3. Single leg lateral hops: Stand on one foot. Hop sideways onto other foot. Then hop sideways back to first foot.
4. Front scissor jump: Stand with knees bent. One foot is in front of you and the other behind equal distance. Jump up and switch your feet (like a jumping jack but with legs going front and back instead of side to side)
5. Diagonal jumps: Jump forward and to the left (about 45 degrees), then backwards to center. Jump forward and to the right, then backwards to center.
Play Day
Playing with your kids is a great way to gain some exercise time. This one can be suitable all the way through middle school, according to the Web site from the North Carolina Department of Public Instruction, http://ncpe4me.com/index.html. The site has lots of other great ideas.
Sports on the Move:
Say a sport and movement and have your kids repeat that movement for about 30 seconds until a new movement is stated.
Examples:
Basketball: dribble with fingertips; dribble through legs; dribble around back; jump shot and follow through; bounce pass; chest pass; overhead pass; defensive slide to front and back to start position
Soccer: shot on goal (practice with both feet); inside of foot pass; outside of foot pass; long banana kick; juggle imaginary soccer ball; trap ball with thigh; trap ball with feet
Baseball or softball: swing a bat; windup and pitch; field a ground ball; catch a fly ball; play imaginary catch
Tennis: forehand; backhand; serve; volley
Volleyball: serve, set, dig, spike
Football: quarterback long pass; short pass; catch imaginary ball;
kick field goal; punt; catch a punt; block
Golf swing
Drive a NASCAR
Lacrosse
Tae Kwon Do
Groggy Day
Still worn out from all of those holidays and the return to school? Try out this Kundalini Yoga routine on YouTube to gain some energy: http://www.youtube.com/watch?v=OsSWWLo9g7s&feature=related This exercise uses a technique called “Breath of Fire” It’s a rapid, rhythmic, and continuous breath that sounds like powerful sniffing. A good description is on the Yoga Yoga Web site, http://www.yogayoga.com/kundalini/pranayama
Or, you can watch the same guy demonstrate at: http://www.youtube.com/watch?v=zsEZylK8sDA
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.
Saturday, October 25, 2008
Fitness Me In Workout Series #2
Cardio Cooking
The day has gone by, and now it’s time to cook dinner with no workout in sight. Here’s one you can do coupled with a healthy meal that my family loves from the Meal Makeover Moms (see link at right for more info on this fantastic resource).
Have It Your Way Tacos
Ingredients
•1 pound lean ground beef (90% lean or higher) – or I sometimes use ground turkey.
•1 large carrot, peeled and shredded (about 1 cup) - I also shred and add a pepper and half an onion.
•12 taco shells
•One 15 1/2-ounce can black beans, drained and rinsed
•1 1/2 cups pre-shredded reduced-fat Cheddar cheese
•1 cup salsa
•2 teaspoons ground cumin
•1 teaspoon chili powder
•1/2 teaspoon garlic powder
•Optional Toppings: Diced avocado, diced tomato, shredded lettuce, reduced-fat sour cream, sliced black olives
Directions
1.Set your table while dancing to music you like.
2.Measure and prep all ingredients. Continue to groove out while you do this – wiggle your hips, do toe taps or whatever strikes your fancy.
3.Heat the oven to 350°F. Bake the taco shells according to package directions.
4.Meanwhile, place a large nonstick skillet over medium-high heat. Add the meat and carrot (and onion and pepper) and cook, breaking up the large pieces, until the meat is no longer pink, about 5 minutes. Drain excess fat. While you are doing this, squat partway down, feet shoulder width apart and abs pulled in (similar to chair pose in yoga). Hold until it’s difficult (try to get 30 seconds), come up and squeeze that tushie. Now do “butt pulses” by squatting about ¼ way down, then coming up and squeezing your butt. Do 15 reps. Go back to the original squat and hold. Repeat the butt pulses. TIP: Chair Pose Instructions can be found at www.yogajournal.com/poses/493
5.When the meat is done, add the beans, cheese, salsa, cumin, chili powder, and garlic powder and stir to combine. Cook until the cheese melts and the mixture is heated through, about 2 minutes. While you are doing this lift your right leg out to the side 10 times, then the left. Repeat 2 times.
6.Remove pan from heat. Stretch your quads by standing on one foot and pulling heel on other leg toward buttocks. You may want to put a hand on the counter for balance. Do the other leg. Then touch your toes.
7.Serve the meat mixture in the taco shells with optional toppings.
Tip: Use a soft flour tortilla if your children find hard taco shells difficult to bite into.
Nutrition Information per Serving (for the original recipe): 360 calories, 15g fat (4.5g saturated), 530mg sodium, 32g carbohydrate, 5g fiber, 28g protein, 70% vitamin A, 10% vitamin C, 25% calcium, 15% iron
Grocery Day
Much of this week’s shopping workout will be done at home.
At the store: When you are done shopping, walk down each aisle one more time and also around the perimeter before you go to checkout. At checkout squeeze your abs each time you unload an item from your cart. TIP: The full sized grocery cart works better than the mini cart.
By the way, no long shirt necessary this week!
When you get home, bring in two bags at a time (even if you can carry more). Do bicep curls with your bags as you walk them into the house. This works especially well with an environmentally friendly organic cotton bag (hint, hint). Place the grocery bags on the floor.
Grab two canned goods or two of something else that is easily held. Do 15-30 shoulder presses. Place the items on the counter – you’ll use them again. How to do a shoulder press: Take hold of your items with an overhand grip. Your elbows are bent and your hands are next to your shoulders, fingers facing forward. Press overhead until your arms are fully extended. Make sure to push the items you are holding up and in so that they touch at the finish position. Lower slowly under control and repeat.
Unload the rest of that bag. Each time you remove an item from the bag do a squat, squeezing your butt at the top.
Go to a wall and do push-ups against it – as many as you can.
Unload the next bag doing squats again.
Grab your cans and do lateral raises. Try for 15-20. How to do them: Grasp object in front of thighs. Bend over at hips slightly with knees bent. Also bend elbows slightly. Raise upper arms to sides until elbows are shoulder height. Maintain elbows' height above or equal to wrists. Hold for a second and lower.
Unload the next bag doing squats again.
Grab your cans, and do as many tricep extensions as you can. How to do them: Stand with your hips shoulder width apart. Keep the knees slightly bent. Leaning forward slightly and keep those abs tight. Lift the elbows up so they are parallel to the floor and close to your side. Your elbow should form a 90-degree angle when holding the weight. Extend backward focusing on the contraction of the tricep muscle. Hold at the top before lowering.
Put your cans and any remaining groceries away, stretch, and you are done!
At a glance:
Do extra laps around entire store before checkout
Squeeze abs when unloading cart at checkout
At home do bicep curls with 2 shopping bags at a time as you unload car
Shoulder presses
Squats while unloading bag
Wall push ups
Squats while unloading bag
Lateral raises
Squats while unloading bag
Tricep extensions
Stretch
Groggy Day
Yoga is a great resource for days when your energy is low.
Subscribe to www.myyogaonline.com and they will send you a free yoga video to try. Do as much as you can make time for. You can also surf around the site for shorter workouts.
Kreg Weiss, instructor and co-founder for the site, said it’s often tough for moms to practice yoga – but that doesn’t mean it can’t be done.
“It’s unrealistic for it to be an hour and a half long and completely quiet,” he said. “How many moms have an hour and a half quiet?”
Often, not thinking that you have to do everything is the key for moms, he said.
“Even 3 minutes just doing postural chair work will help,” he said.
He admits that moms need to be both creative and organized to make this happen.
If you have an infant, there are ways to integrate yoga with mother and baby.
For toddlers, he suggests using a child’s nap time if applicable. “Ages 3 to 5 are the challenging ages,” he said, “but you can easily do a full practice in 15 minutes if you know what you are doing.”
Older kids are great – those ages 6 to 9 can start doing yoga with their parents.
Play Day
Today you’ll do the “Monkey in the Middle” dance with your kids. I found this on the Physical Ed CD by The Learning Station. You can probably find it at your local library. However, you don’t need the official song to play. You just crank your tunes, designate a “monkey” and have everyone else copy the way they dance. Encourage everyone to get crazy! The bigger the moves the better the exercise. Keep switching off. If you want to find this CD, see the Amazon.com link to the right.
Cleaning day
This works best with a big pile of laundry.
Dance while separating laundry by destination (e.g your room, kid 1 room, kid 2 room, etc) and then fold laundry for one room.
When you walk to and from the first room to put it away, do front leg kicks in between steps. How to do them: Raise bent knee so thigh is parallel to the floor, kick your foot so the whole leg is parallel, re-bend your knee and lower the leg.
Dance and fold laundry for another room.
On the way to the second room do rear leg lifts to and from the folding area. TIP: This is the best choice for a hallway. How to do them: Take a step, lift and straighten rear leg tightening the buttocks, and hold before stepping forward. Repeat on other side. Keep abs tight and make sure you do not arch your back.
Dance and fold laundry for another room.
On the third room do side leg lifts to and from the folding area. This is best in an open space, but can be modified for a hallway. How to do them: each time you put your foot down open the opposite leg to the side. Hold to contract. Bring the leg back next to the one with the foot on the floor. Step forward with the leg you just exercised. Repeat on the other side.
Dance and fold any remaining laundry. Continue to groove out when putting it away.
When your laundry basket is empty grab it and do front arm raises. Do 1-3 sets of 10-15 reps. OPTION: do a squat at the same time you raise your arms. How to do them: Hold sides of laundry basket so your thumbs point up. With bent knees, raise basket so your arms are parallel to the floor. Hold and lower. Repeat.
At a glance:
Dance and fold laundry
Front leg kicks
Dance and fold
Rear leg lifts
Dance and fold
Side leg lifts
Dance and fold
Front arm raises
Legal junk: Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
The day has gone by, and now it’s time to cook dinner with no workout in sight. Here’s one you can do coupled with a healthy meal that my family loves from the Meal Makeover Moms (see link at right for more info on this fantastic resource).
Have It Your Way Tacos
Ingredients
•1 pound lean ground beef (90% lean or higher) – or I sometimes use ground turkey.
•1 large carrot, peeled and shredded (about 1 cup) - I also shred and add a pepper and half an onion.
•12 taco shells
•One 15 1/2-ounce can black beans, drained and rinsed
•1 1/2 cups pre-shredded reduced-fat Cheddar cheese
•1 cup salsa
•2 teaspoons ground cumin
•1 teaspoon chili powder
•1/2 teaspoon garlic powder
•Optional Toppings: Diced avocado, diced tomato, shredded lettuce, reduced-fat sour cream, sliced black olives
Directions
1.Set your table while dancing to music you like.
2.Measure and prep all ingredients. Continue to groove out while you do this – wiggle your hips, do toe taps or whatever strikes your fancy.
3.Heat the oven to 350°F. Bake the taco shells according to package directions.
4.Meanwhile, place a large nonstick skillet over medium-high heat. Add the meat and carrot (and onion and pepper) and cook, breaking up the large pieces, until the meat is no longer pink, about 5 minutes. Drain excess fat. While you are doing this, squat partway down, feet shoulder width apart and abs pulled in (similar to chair pose in yoga). Hold until it’s difficult (try to get 30 seconds), come up and squeeze that tushie. Now do “butt pulses” by squatting about ¼ way down, then coming up and squeezing your butt. Do 15 reps. Go back to the original squat and hold. Repeat the butt pulses. TIP: Chair Pose Instructions can be found at www.yogajournal.com/poses/493
5.When the meat is done, add the beans, cheese, salsa, cumin, chili powder, and garlic powder and stir to combine. Cook until the cheese melts and the mixture is heated through, about 2 minutes. While you are doing this lift your right leg out to the side 10 times, then the left. Repeat 2 times.
6.Remove pan from heat. Stretch your quads by standing on one foot and pulling heel on other leg toward buttocks. You may want to put a hand on the counter for balance. Do the other leg. Then touch your toes.
7.Serve the meat mixture in the taco shells with optional toppings.
Tip: Use a soft flour tortilla if your children find hard taco shells difficult to bite into.
Nutrition Information per Serving (for the original recipe): 360 calories, 15g fat (4.5g saturated), 530mg sodium, 32g carbohydrate, 5g fiber, 28g protein, 70% vitamin A, 10% vitamin C, 25% calcium, 15% iron
Grocery Day
Much of this week’s shopping workout will be done at home.
At the store: When you are done shopping, walk down each aisle one more time and also around the perimeter before you go to checkout. At checkout squeeze your abs each time you unload an item from your cart. TIP: The full sized grocery cart works better than the mini cart.
By the way, no long shirt necessary this week!
When you get home, bring in two bags at a time (even if you can carry more). Do bicep curls with your bags as you walk them into the house. This works especially well with an environmentally friendly organic cotton bag (hint, hint). Place the grocery bags on the floor.
Grab two canned goods or two of something else that is easily held. Do 15-30 shoulder presses. Place the items on the counter – you’ll use them again. How to do a shoulder press: Take hold of your items with an overhand grip. Your elbows are bent and your hands are next to your shoulders, fingers facing forward. Press overhead until your arms are fully extended. Make sure to push the items you are holding up and in so that they touch at the finish position. Lower slowly under control and repeat.
Unload the rest of that bag. Each time you remove an item from the bag do a squat, squeezing your butt at the top.
Go to a wall and do push-ups against it – as many as you can.
Unload the next bag doing squats again.
Grab your cans and do lateral raises. Try for 15-20. How to do them: Grasp object in front of thighs. Bend over at hips slightly with knees bent. Also bend elbows slightly. Raise upper arms to sides until elbows are shoulder height. Maintain elbows' height above or equal to wrists. Hold for a second and lower.
Unload the next bag doing squats again.
Grab your cans, and do as many tricep extensions as you can. How to do them: Stand with your hips shoulder width apart. Keep the knees slightly bent. Leaning forward slightly and keep those abs tight. Lift the elbows up so they are parallel to the floor and close to your side. Your elbow should form a 90-degree angle when holding the weight. Extend backward focusing on the contraction of the tricep muscle. Hold at the top before lowering.
Put your cans and any remaining groceries away, stretch, and you are done!
At a glance:
Do extra laps around entire store before checkout
Squeeze abs when unloading cart at checkout
At home do bicep curls with 2 shopping bags at a time as you unload car
Shoulder presses
Squats while unloading bag
Wall push ups
Squats while unloading bag
Lateral raises
Squats while unloading bag
Tricep extensions
Stretch
Groggy Day
Yoga is a great resource for days when your energy is low.
Subscribe to www.myyogaonline.com and they will send you a free yoga video to try. Do as much as you can make time for. You can also surf around the site for shorter workouts.
Kreg Weiss, instructor and co-founder for the site, said it’s often tough for moms to practice yoga – but that doesn’t mean it can’t be done.
“It’s unrealistic for it to be an hour and a half long and completely quiet,” he said. “How many moms have an hour and a half quiet?”
Often, not thinking that you have to do everything is the key for moms, he said.
“Even 3 minutes just doing postural chair work will help,” he said.
He admits that moms need to be both creative and organized to make this happen.
If you have an infant, there are ways to integrate yoga with mother and baby.
For toddlers, he suggests using a child’s nap time if applicable. “Ages 3 to 5 are the challenging ages,” he said, “but you can easily do a full practice in 15 minutes if you know what you are doing.”
Older kids are great – those ages 6 to 9 can start doing yoga with their parents.
Play Day
Today you’ll do the “Monkey in the Middle” dance with your kids. I found this on the Physical Ed CD by The Learning Station. You can probably find it at your local library. However, you don’t need the official song to play. You just crank your tunes, designate a “monkey” and have everyone else copy the way they dance. Encourage everyone to get crazy! The bigger the moves the better the exercise. Keep switching off. If you want to find this CD, see the Amazon.com link to the right.
Cleaning day
This works best with a big pile of laundry.
Dance while separating laundry by destination (e.g your room, kid 1 room, kid 2 room, etc) and then fold laundry for one room.
When you walk to and from the first room to put it away, do front leg kicks in between steps. How to do them: Raise bent knee so thigh is parallel to the floor, kick your foot so the whole leg is parallel, re-bend your knee and lower the leg.
Dance and fold laundry for another room.
On the way to the second room do rear leg lifts to and from the folding area. TIP: This is the best choice for a hallway. How to do them: Take a step, lift and straighten rear leg tightening the buttocks, and hold before stepping forward. Repeat on other side. Keep abs tight and make sure you do not arch your back.
Dance and fold laundry for another room.
On the third room do side leg lifts to and from the folding area. This is best in an open space, but can be modified for a hallway. How to do them: each time you put your foot down open the opposite leg to the side. Hold to contract. Bring the leg back next to the one with the foot on the floor. Step forward with the leg you just exercised. Repeat on the other side.
Dance and fold any remaining laundry. Continue to groove out when putting it away.
When your laundry basket is empty grab it and do front arm raises. Do 1-3 sets of 10-15 reps. OPTION: do a squat at the same time you raise your arms. How to do them: Hold sides of laundry basket so your thumbs point up. With bent knees, raise basket so your arms are parallel to the floor. Hold and lower. Repeat.
At a glance:
Dance and fold laundry
Front leg kicks
Dance and fold
Rear leg lifts
Dance and fold
Side leg lifts
Dance and fold
Front arm raises
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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