Did you gain weight after getting married? You're not alone!
Here’s a shocker: Marriage can lead to people packing on the pounds, says a new study in the journal Obesity. Like that’s news to some of us!
In fact, individuals who got married during a recent study were more than twice as likely to become obese than couples who were dating, according to researcher Penny Gordon-Larsen of the University of North Carolina at Chapel Hill.
That’s because marriage causes changes in lifestyle, Gordon-Larsen notes.
The good news, fellow moms, is that we have the power to stop – and reverse – that weight gain. We can make small changes in our lives that have a big impact on our health – even those of us who are “time challenged.” I believe attitude and a willingness to be creative are the keys.
Here are some suggestions for fitting in fitness this week:
Cardio Cooking
This is a fantastic and healthy recipe from Toscano’s Café and Wine Bar in Puyallup, WA (http://www.toscanospuyallup.com), with a workout thrown in for good measure!
Tart and Sweet Tonno
2 pounds fresh tuna in ¾ inch thick slices
3 large onions
¼ cup sugar (or in my case xylitol)
½ cup olive oil
3 lemons or ¼ lemon juice
1 T chopped garlic
½ C sage leaves
½ c rosemary leaves
1 C dry white wine
¼ C white or apple cider vinegar
Salt and pepper
1. At least an hour before you want to cook: Mix together juice of 2 lemons, the white wine, all but 2 T of the olive oil, the garlic, and half of the rosemary and sage. Pour over tuna to marinate. Meanwhile, suck your belly button in as if trying to connect it to your backbone on each exhale and fill and expand your belly on each inhale.
2. After marinade time, thinly slice the onions and prepare your sage and rosemary leaves if needed. As you do this, crank some great tunes and dance, dance, dance!
3. Heat remaining 2 T of olive oil in large sauté pan, then slowly sauté onions making sure you don’t over brown them. When they start to become transparent add salt, pepper, sugar and vinegar. Continue to sauté until onions are completely cooked, then set aside. Meanwhile, do ¼ squats the entire time. HOW TO DO THEM: Squat about a quarter of the way down, hold for count of 3, come up and squeeze your buttocks together, holding for count of 3.
4. Go back to dancing as you remove the tuna from the marinade and salt and pepper to taste.
5. Either place on a hot grill or in a 400 degree oven. Do a set of side leg raises. HOW TO DO THEM: Stand with knees slightly bent. Raise one leg straight out to side and hold for count of 3. Return to start. Continue with the same leg for 20-40 reps before switching to the other leg.
6. After your first set of leg raises, brush the tuna with the marinade. When the tuna is half cooked (about 5 min) place remaining herbs on top.
7. Do another set of side leg raises as you warm the onions. When the tuna is done put remaining lemon juice on top, and if you used fresh lemons place the tuna on top of them.
8. Do lunges to and from the table as you set it, and enjoy your workout afterglow as you eat a healthy dinner.
Shape-Up Shopping (Grocery Day)
So summer’s over and the chilly weather is returning. I’m a cold wimp, so forget parking far away and trudging through the rain. I’d rather get my extra steps toward fitness inside the store. Here’s what I did on my last trip.
1. Walk perimeter of the store
2. While walking and shopping, grab a can, do 20-30 bicep curls on one arm, then switch to the other arm.
3. Keep the can but switch to tightening and releasing abs 20-30 times while continuing to shop.
4. Do another set of biceps.
5. Repeat abs.
6. When your shopping is done, walk the perimeter of the store a few more times.
7. Get in line and tighten and release your buttocks while waiting (yes, I put my coat on so it’s not obvious).
8. When you unload at home, do 12 push-ups against a handy wall each time you make a trip into the kitchen.
Cleaning Day
My kids just went back to school. That means I got to deep clean their rooms – and get a great workout -- without interference. Here’s how:
1. Do a squat each time you retrieve something from the floor or any other low spot like a toy box.
2. Jog to your destination each time you remove something from the room that does not belong there.
3. Dance as you change the sheets, and jump instead of walk with them to the laundry area.
4. Do rear leg lifts while washing the window(s). HOW TO DO THEM: Extend your leg straight back behind you, keeping your knee straight and your toes pointed down to the floor. Squeeze your buttocks as you lift. Pause at the top for count of 3 before returning leg to the floor.
5. Do lunges as you vacuum.
6. Do knee ups as you dust. HOW TO DO THEM: Jog in place, except raise knees to waist height as you do so.
Play Day
Remember playing Yahtzee? Here’s a fun and active way to do it with your kids (we just play the upper section).
When each player starts his or her turn, they name an activity such as hopping, jumping jacks, a silly dance, acting like an animal, etc. Then, everyone does the activity once for each die that hits the number the player is seeking. For example, a player chooses jumping and is rolling for ones. If they get four of them, everyone jumps four times.
Groggy Day
Some days, you just feel wiped out and unmotivated. That’s OK, just pick something that’s a pleasant pick-me-up to do and you’ll feel better in no time! Here’s one of my favorite ways to steal time for myself while kids are at school or napping: Call someone you want to catch up with. Walk continuously while you talk with them for at least 10 minutes. Always gives me a boost! Not to mention that walking is an aerobic AND weight bearing activity (meaning it helps strengthen bones) so it does double duty on the benefit side.
Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
Thursday, September 10, 2009
Friday, August 28, 2009
Doing just 6 things can make you healthier
Doing six things right can help women lower their blood pressure, helping us be healthier and live longer, says the U.S. Department of Health and Human Services.
They are:
Keeping a normal weight,
Exercising an average of 30 minutes a day,
Eating a healthy diet,
Drinking alcohol in moderation,
Avoiding over-the-counter pain relievers,
Taking 400 micrograms or more of supplemental folic acid.
Doing even just one lowers the risk some, says researcher John Forman of Brigham and Women’s Hospital. Forman looked at lifestyle factors and blood pressure in 14 years of data on almost 84,000 women. He found women who did the six things right had an 80 percent lower risk of developing high blood pressure.
The study in the Journal of the American Medical Association was supported by the National Institutes of Health (learn more at www.hhs.gov).
This means, ladies, we have some work to do. For example, 62 percent of women 20 and older are overweight, according to HSS. Concentrating on the top three items can help alleviate this statistic – and help us all fit into those “skinny jeans” at the same time!
Don’t worry if you are short on time. There are ways to fit workouts in to your day (see below). I believe fitting fitness in is mostly about mindset.
They are:
Keeping a normal weight,
Exercising an average of 30 minutes a day,
Eating a healthy diet,
Drinking alcohol in moderation,
Avoiding over-the-counter pain relievers,
Taking 400 micrograms or more of supplemental folic acid.
Doing even just one lowers the risk some, says researcher John Forman of Brigham and Women’s Hospital. Forman looked at lifestyle factors and blood pressure in 14 years of data on almost 84,000 women. He found women who did the six things right had an 80 percent lower risk of developing high blood pressure.
The study in the Journal of the American Medical Association was supported by the National Institutes of Health (learn more at www.hhs.gov).
This means, ladies, we have some work to do. For example, 62 percent of women 20 and older are overweight, according to HSS. Concentrating on the top three items can help alleviate this statistic – and help us all fit into those “skinny jeans” at the same time!
Don’t worry if you are short on time. There are ways to fit workouts in to your day (see below). I believe fitting fitness in is mostly about mindset.
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.
Monday, March 23, 2009
Fitness Me In Workout Series #20
Cardio Cooking
Here’s a yummy and creative recipe that incorporates healthy seafood. It’s from Chef Tom Pantley at Toscano’s Café and Wine Bar in Puyallup, WA, http://www.toscanospuyallup.com/
Cosmo Prawn Salad
12 medium sized shrimp
1 C light olive oil
1 can frozen cranberry juice concentrate (also can use orange juice)
¼ C white balsamic vinegar
¼ C vodka
Garlic
Salt and pepper
1 t dry basil
4-6 cups mixed greens
½ C fresh sliced basil leaves
1 tomato, diced
Instructions:
1. Since this involves cosmos, put on some fun music and dance like you are on a girls’ night out as you prep and assemble your ingredients.
2. Heat ¼ cup of the olive oil in a pan. Meanwhile, grab cans or hand weights and do a set of shoulder presses. HOW TO DO THEM: Hold can/weight in each hand with arms out to sides at shoulder height and elbows bent so hands point toward ceiling. Straighten and raise arms overhead. Return to start.
3. Add the prawns and begin to brown. Meanwhile, do shoulder presses on one side, then the other. Repeat once more so you’ve completed 3 sets total on each arm.
4. Deglaze the pan with vodka. Add ½ can of the cranberry juice concentrate. Prawns will turn orange right away, but you need to check their middle to see when they are done (as soon as grey turns white). Meanwhile do 3 sets of 10 side arm raises on each side. HOW TO DO THEM: Start with arm down to your side. Raise to side until it's parallel to the floor. Return to start.
5. Set aside in refrigerator and chill. Once they’re in, grab both cans/weights and do as many bent over rows as you can. HOW TO DO THEM: Start with weight in hand and arm down at your side. Raise it to the side until arm is parallel to the floor. Repeat.
6. Place the remaining juice concentrate, white balsamic vinegar, dry basil, and salt and pepper in a food processor. With processor running add remaining olive oil until dressing thickened (ideally 2 parts olive oil to 1 part vinegar). Meanwhile do front shoulder raises. HOW TO DO THEM: Hold a weight in one arm and raise it to the front to shoulder level so arm is parallel to the floor. Try for 15 reps, then do the other arm.
7. Place the mixed greens on 4 individual plates. Divide the prawns onto the plates, pour the dressing on and garnish with fresh basil and tomatoes. As you walk each plate to the table, do 15 bicep curls with the other arm so you end up doing 2 sets of 15 on each arm.
8. Enjoy your food and the afterglow of your workout!
Shape-Up Shopping (Grocery Day)
The weather is still questionable, so work out inside where it is warm and dry – and get your grocery shopping done at the same time.
Here’s how.
1. Don’t get your cart right away. Instead grab a bag of cat or dog food – you choose the size – and carry it around the perimeter of the store. Make sure to keep your abs tight to support your back. Replace the bag and get your cart.
2. Find an empty aisle and walk down and back at a fast pace.
3. Grab your cart. Dip slightly each time you take a step (so knee is more bent than normal as you step) and raise to normal height as you complete the step. Do this as you find the first six items on your list.
4. Find the bread aisle, and then tighten and release your buns as you walk around to find the next 5 items on your list.
5. Do your fast paced walk again – either with your cart, or park it at one end of an aisle, then return to it. Find a few more items. Repeat.
6. Finish shopping and pat yourself on the back for working in a workout.
Cleaning Day
I got really behind on laundry while I was working on the Light My Fire fundraiser to benefit the Leukemia Society, and I also had to get really creative to work in workouts while I was so busy. Here’s one I did.
1. Set laundry pile on a table or counter. Grab a piece of laundry, squat and slide to the side. Come up, fold the piece, put it on the counter and squat again. Slide back to start and repeat 15-20 times.
2. Deliver the laundry you just folded and do front snap kicks as you move back and forth. HOW TO DO THEM: Raise leg, knee bent, so thigh is parallel to the floor. Kick your foot out so entire leg is parallel to the floor. Bring the kick back in so thigh is parallel again before putting the foot down in front of the other one in a step forward. Repeat with other leg as you take the next step.
3. As you fold the next batch, either jog in place or do high knees (jump from foot to foot, raising knee to waist height each time).
4. While delivering these items, place an exercise band or pair of old nylons around your ankles to create resistance. Walk sideways, leading with right leg on the way to the room you’re going to and left leg on the return to the laundry pile.
5. As you fold the rest of the load, do 3 jumping jacks in between each item you fold. As you fold jog in place.
6. Do lunges as you walk to deliver the laundry.
Play Day
We’re in the thick of Little League practice, so here are two workouts I did while my sons were on the field. I was a bit worried about funny looks when I did the second workout, but instead I met lots of the other moms, who approached me and said, “What a good idea to bring your weights along!”
1. Put on a pedometer and don’t stop walking during the entire practice. I did 3 miles as my elder son practiced, and my younger son thought we had a great time exploring the park’s adjacent trails and play areas.
2. Bring some hand weights or cans and do the following circuit workout 3-6 times. I did this one at my younger son's practice. It was developed by Mike Ross of Seattle Fire Department:
1. 10 upright rows (See http://exercise.about.com/od/strengthtrainingworkouts/ss/shoulders2.htm if you need instruction)
2. 10 deadlifts (http://exercise.about.com/od/lowerbodyworkouts/ss/deadlifts.htm)
3. 10 bent over rows (http://exercise.about.com/library/blmixrow.htm )
4. 10 squats with bicep curls (curl at bottom of squat, straighten arms as you come up)
5. 10 squat thrusts (http://exercise.about.com/b/2005/05/17/exercise-of-the-week-squat-thrusts.htm)
6. 10 overhead shoulder presses (http://exercise.about.com/od/exerciseworkouts/ss/shoulderexercis_3.htm)
7. 10 jumps or squat jumps
Groggy Day
This one’s really simple –and it’s a great way to catch up on things and inspire a friend to work out at the same time. Call someone you want to talk to, set a timer, and walk and talk for 15 minutes or longer. Ask them to do the same, and you’re working out together!
Legal junk/disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
Here’s a yummy and creative recipe that incorporates healthy seafood. It’s from Chef Tom Pantley at Toscano’s Café and Wine Bar in Puyallup, WA, http://www.toscanospuyallup.com/
Cosmo Prawn Salad
12 medium sized shrimp
1 C light olive oil
1 can frozen cranberry juice concentrate (also can use orange juice)
¼ C white balsamic vinegar
¼ C vodka
Garlic
Salt and pepper
1 t dry basil
4-6 cups mixed greens
½ C fresh sliced basil leaves
1 tomato, diced
Instructions:
1. Since this involves cosmos, put on some fun music and dance like you are on a girls’ night out as you prep and assemble your ingredients.
2. Heat ¼ cup of the olive oil in a pan. Meanwhile, grab cans or hand weights and do a set of shoulder presses. HOW TO DO THEM: Hold can/weight in each hand with arms out to sides at shoulder height and elbows bent so hands point toward ceiling. Straighten and raise arms overhead. Return to start.
3. Add the prawns and begin to brown. Meanwhile, do shoulder presses on one side, then the other. Repeat once more so you’ve completed 3 sets total on each arm.
4. Deglaze the pan with vodka. Add ½ can of the cranberry juice concentrate. Prawns will turn orange right away, but you need to check their middle to see when they are done (as soon as grey turns white). Meanwhile do 3 sets of 10 side arm raises on each side. HOW TO DO THEM: Start with arm down to your side. Raise to side until it's parallel to the floor. Return to start.
5. Set aside in refrigerator and chill. Once they’re in, grab both cans/weights and do as many bent over rows as you can. HOW TO DO THEM: Start with weight in hand and arm down at your side. Raise it to the side until arm is parallel to the floor. Repeat.
6. Place the remaining juice concentrate, white balsamic vinegar, dry basil, and salt and pepper in a food processor. With processor running add remaining olive oil until dressing thickened (ideally 2 parts olive oil to 1 part vinegar). Meanwhile do front shoulder raises. HOW TO DO THEM: Hold a weight in one arm and raise it to the front to shoulder level so arm is parallel to the floor. Try for 15 reps, then do the other arm.
7. Place the mixed greens on 4 individual plates. Divide the prawns onto the plates, pour the dressing on and garnish with fresh basil and tomatoes. As you walk each plate to the table, do 15 bicep curls with the other arm so you end up doing 2 sets of 15 on each arm.
8. Enjoy your food and the afterglow of your workout!
Shape-Up Shopping (Grocery Day)
The weather is still questionable, so work out inside where it is warm and dry – and get your grocery shopping done at the same time.
Here’s how.
1. Don’t get your cart right away. Instead grab a bag of cat or dog food – you choose the size – and carry it around the perimeter of the store. Make sure to keep your abs tight to support your back. Replace the bag and get your cart.
2. Find an empty aisle and walk down and back at a fast pace.
3. Grab your cart. Dip slightly each time you take a step (so knee is more bent than normal as you step) and raise to normal height as you complete the step. Do this as you find the first six items on your list.
4. Find the bread aisle, and then tighten and release your buns as you walk around to find the next 5 items on your list.
5. Do your fast paced walk again – either with your cart, or park it at one end of an aisle, then return to it. Find a few more items. Repeat.
6. Finish shopping and pat yourself on the back for working in a workout.
Cleaning Day
I got really behind on laundry while I was working on the Light My Fire fundraiser to benefit the Leukemia Society, and I also had to get really creative to work in workouts while I was so busy. Here’s one I did.
1. Set laundry pile on a table or counter. Grab a piece of laundry, squat and slide to the side. Come up, fold the piece, put it on the counter and squat again. Slide back to start and repeat 15-20 times.
2. Deliver the laundry you just folded and do front snap kicks as you move back and forth. HOW TO DO THEM: Raise leg, knee bent, so thigh is parallel to the floor. Kick your foot out so entire leg is parallel to the floor. Bring the kick back in so thigh is parallel again before putting the foot down in front of the other one in a step forward. Repeat with other leg as you take the next step.
3. As you fold the next batch, either jog in place or do high knees (jump from foot to foot, raising knee to waist height each time).
4. While delivering these items, place an exercise band or pair of old nylons around your ankles to create resistance. Walk sideways, leading with right leg on the way to the room you’re going to and left leg on the return to the laundry pile.
5. As you fold the rest of the load, do 3 jumping jacks in between each item you fold. As you fold jog in place.
6. Do lunges as you walk to deliver the laundry.
Play Day
We’re in the thick of Little League practice, so here are two workouts I did while my sons were on the field. I was a bit worried about funny looks when I did the second workout, but instead I met lots of the other moms, who approached me and said, “What a good idea to bring your weights along!”
1. Put on a pedometer and don’t stop walking during the entire practice. I did 3 miles as my elder son practiced, and my younger son thought we had a great time exploring the park’s adjacent trails and play areas.
2. Bring some hand weights or cans and do the following circuit workout 3-6 times. I did this one at my younger son's practice. It was developed by Mike Ross of Seattle Fire Department:
1. 10 upright rows (See http://exercise.about.com/od/strengthtrainingworkouts/ss/shoulders2.htm if you need instruction)
2. 10 deadlifts (http://exercise.about.com/od/lowerbodyworkouts/ss/deadlifts.htm)
3. 10 bent over rows (http://exercise.about.com/library/blmixrow.htm )
4. 10 squats with bicep curls (curl at bottom of squat, straighten arms as you come up)
5. 10 squat thrusts (http://exercise.about.com/b/2005/05/17/exercise-of-the-week-squat-thrusts.htm)
6. 10 overhead shoulder presses (http://exercise.about.com/od/exerciseworkouts/ss/shoulderexercis_3.htm)
7. 10 jumps or squat jumps
Groggy Day
This one’s really simple –and it’s a great way to catch up on things and inspire a friend to work out at the same time. Call someone you want to talk to, set a timer, and walk and talk for 15 minutes or longer. Ask them to do the same, and you’re working out together!
Legal junk/disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
Where' the blog go?
Thanks to all who contacted me to let me know the blog did not come through last week. Actually, I was swept up in the Light My Fire Auction & Concert to benefit the Leukemia Society. For the past 3 years I've been in charge of this event, which involves auctioning off firefighters as well as items donated by local businesses. Band 3rd Degree Burn http://www.3rddegreeburn.com/ performed for the event as well.
For the past 2 years, we've just about doubled the amount raised, hitting $12,149 this year compared to $6,100 last year.
We had a great time and supported a very worthy cause. See how much fun we had at http://www.bhpimages.com/commercial.htm.
Needless to say, I didn't have much time to work out or do my blog. I really utilized the FitnessMeIn concept during the final stages of my event planning! I also really worked my mind, which is a great thing. In fact, I recently read that a Mayo Clinic study indicates that middle aged and older people who work out their minds can keep their minds stronger.
Here's the scoop: Yonas Geda of the Mayo Clinic looked at people between the ages of 70 and 89. Some had a little memory loss – called mild cognitive impairment. Others did not. All were asked about things they did in middle age, from 50 to 65.
People who kept their brains active with things like reading, games, computer activities and crafts were 30 percent to 50 percent less likely to have developed mild cognitive impairment.
“This means perhaps aging does not have to a simple passive process,” says Geda.
The study was supported by the National Institutes of Health. Learn more at www.hhs.gov.
For the past 2 years, we've just about doubled the amount raised, hitting $12,149 this year compared to $6,100 last year.
We had a great time and supported a very worthy cause. See how much fun we had at http://www.bhpimages.com/commercial.htm.
Needless to say, I didn't have much time to work out or do my blog. I really utilized the FitnessMeIn concept during the final stages of my event planning! I also really worked my mind, which is a great thing. In fact, I recently read that a Mayo Clinic study indicates that middle aged and older people who work out their minds can keep their minds stronger.
Here's the scoop: Yonas Geda of the Mayo Clinic looked at people between the ages of 70 and 89. Some had a little memory loss – called mild cognitive impairment. Others did not. All were asked about things they did in middle age, from 50 to 65.
People who kept their brains active with things like reading, games, computer activities and crafts were 30 percent to 50 percent less likely to have developed mild cognitive impairment.
“This means perhaps aging does not have to a simple passive process,” says Geda.
The study was supported by the National Institutes of Health. Learn more at www.hhs.gov.
Wednesday, February 25, 2009
Fitness Me In Workout Series #19
Cardio Cooking
Sometimes I love the synergy of life! I visited a nutritionist recently who urged me to try eating tempeh, which I have never tried. A few days later, I received this recipe from the www.thevegetariansite.com newsletter, so I didn’t have to search around for a recipe for the first try. And, bonus, I got a workout while I prepped this healthy food! See more on the veggie site at http://www.thevegetariansite.com/index.htm
GARLIC & HERB TEMPEH WRAPS
INGREDIENTS:
1 large onion, chopped
2 tablespoons extra virgin olive oil
8 oz. tempeh, steamed for 10 minutes, cooled and grated
1 teaspoon garlic powder
1 teaspoon marjoram
1 teaspoon oregano
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 cup fresh parsley, minced
1 1/2 cups fresh tomatoes, diced
4-8 tablespoons grated vegan cheese of your choice (optional)
4 whole wheat wraps
DIRECTIONS:
1. Gather and prep your ingredients as you move it, move it to the music.
2. On medium heat, sauté onion in olive oil until slightly tender (about 5 minutes). Meanwhile, keep your hips and feet moving as you do a half-moon rotation with your left arm, then your right arm. Do 2 sets of 30 on each arm. HOW TO DO THEM: Stick your arm straight out at shoulder height. Place your fingers together and your palms face down. Rotate thumbs back until your palms face up, then rotate thumbs back forward.
3. Add all remaining filling ingredients, combine well, and remove from heat in a few minutes. Meanwhile grab a can or a hand weight and do 20-40 straight arm shrugs with your right shoulder. Repeat on left side. HOW TO DO THEM: Hold your arm straight out to the side, holding your can or weight. Lift and lower your shoulder.
4. Spread filling in wraps and sprinkle with 1-2 tablespoons grated vegan cheese, if desired. As you do this, do as many side leg lifts as you can on each side. HOW TO DO THEM: Lift your leg straight out to the side until your foot is 6 to 12 inches off the floor. Slightly bend leg you are standing on and keep abs tight. At the top of the movement pause and count to 3.
5. Roll wraps and do lunges as you bring them and your dishes to the table. Enjoy! Makes 4 generous servings.
This recipe is provided courtesy of TheVegetarianSite.com. It is Copyright TheVegetarianSite.com.
Shape-Up Shopping (Grocery Day)
It’s still yucky out, so why not work out inside the warmth and comfort of a store – and get one of your never-ending errands done at the same time?
Here’s one I did recently.
1. Walk the perimeter of the store 3 times.
2. Enter an aisle, stop to look at something, and do 10-20 calf raises. Repeat 2 more times at different spots in the aisle.
3. Stop by the soup. Grab 2 cans and do 20 shoulder shrugs.
4. Keep 1 can. As you push your cart down the aisle, do 15-20 tricep lifts on right arm, then on the left arm. HOW TO DO THEM: Raise your arm straight up with thumb pointed toward your back. Bend your elbow to the back like you want to touch your shoulder, then raise it so it’s straight again.
5. Walk down a couple more aisles.
6. Tighten your buns and keep them tight as you go down the next 3 aisles you need to shop in.
7. Tighten your abs and keep them tight as you go down the next 3 aisles you need to shop in.
8. Pat yourself on the back with your sexy triceps.
Cleaning Day
It’s time to dust again. Here’s how to make it into a workout:
1. Dust one area as you dance
2. Do 20 jumping jacks
3. Dust area 2
4. Do 20 squats
5. Dust area 3
6. Do 20 skaters. HOW TO DO THEM: Jump sideways to the left, land with leg you jumped off (right leg) of crossing behind. Push off and jump sideways to the right, landing with leg you jumped off of crossing behind. Repeat.
7. Dust area 4
8. Do 20 knee ups (raise knees to waist height, rapidly switching back and forth)
9. Dust area 5
10. Do 20 front lunges
11. Dust area 6
12. Jump 20 times as if jumping rope.
13. Enjoy your clean house and rest!
Play Day
Here’s another energizer from North Carolina Public Education. See more at http://www.ncpe4me.com/energizers.html.
Air Writing
Call out one of the following activities (kids can do it in place or around the room): Jumping, Marching, Hopping, Twisting, anything else you’d like!
2. Call out a letter, number, word or shape. Kids stop the activity.
3. Kids then draw the letter, number, word or shape in the air using their hand, arm, leg, head, elbow, knee, bottom or any combination of body parts until you call out another activity.
4. Kids continue new activity until you call out another letter, number, word or shape.
Groggy Day
This one is for my mom, who recently mentioned that she’s interested in taking a Tai Chi class. The Expert Village Web site has several moves you can try out at: http://www.expertvillage.com/video-series/104_tai-chi.htm. Do several and you’ll feel great in no time!
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.
Sometimes I love the synergy of life! I visited a nutritionist recently who urged me to try eating tempeh, which I have never tried. A few days later, I received this recipe from the www.thevegetariansite.com newsletter, so I didn’t have to search around for a recipe for the first try. And, bonus, I got a workout while I prepped this healthy food! See more on the veggie site at http://www.thevegetariansite.com/index.htm
GARLIC & HERB TEMPEH WRAPS
INGREDIENTS:
1 large onion, chopped
2 tablespoons extra virgin olive oil
8 oz. tempeh, steamed for 10 minutes, cooled and grated
1 teaspoon garlic powder
1 teaspoon marjoram
1 teaspoon oregano
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 cup fresh parsley, minced
1 1/2 cups fresh tomatoes, diced
4-8 tablespoons grated vegan cheese of your choice (optional)
4 whole wheat wraps
DIRECTIONS:
1. Gather and prep your ingredients as you move it, move it to the music.
2. On medium heat, sauté onion in olive oil until slightly tender (about 5 minutes). Meanwhile, keep your hips and feet moving as you do a half-moon rotation with your left arm, then your right arm. Do 2 sets of 30 on each arm. HOW TO DO THEM: Stick your arm straight out at shoulder height. Place your fingers together and your palms face down. Rotate thumbs back until your palms face up, then rotate thumbs back forward.
3. Add all remaining filling ingredients, combine well, and remove from heat in a few minutes. Meanwhile grab a can or a hand weight and do 20-40 straight arm shrugs with your right shoulder. Repeat on left side. HOW TO DO THEM: Hold your arm straight out to the side, holding your can or weight. Lift and lower your shoulder.
4. Spread filling in wraps and sprinkle with 1-2 tablespoons grated vegan cheese, if desired. As you do this, do as many side leg lifts as you can on each side. HOW TO DO THEM: Lift your leg straight out to the side until your foot is 6 to 12 inches off the floor. Slightly bend leg you are standing on and keep abs tight. At the top of the movement pause and count to 3.
5. Roll wraps and do lunges as you bring them and your dishes to the table. Enjoy! Makes 4 generous servings.
This recipe is provided courtesy of TheVegetarianSite.com. It is Copyright TheVegetarianSite.com.
Shape-Up Shopping (Grocery Day)
It’s still yucky out, so why not work out inside the warmth and comfort of a store – and get one of your never-ending errands done at the same time?
Here’s one I did recently.
1. Walk the perimeter of the store 3 times.
2. Enter an aisle, stop to look at something, and do 10-20 calf raises. Repeat 2 more times at different spots in the aisle.
3. Stop by the soup. Grab 2 cans and do 20 shoulder shrugs.
4. Keep 1 can. As you push your cart down the aisle, do 15-20 tricep lifts on right arm, then on the left arm. HOW TO DO THEM: Raise your arm straight up with thumb pointed toward your back. Bend your elbow to the back like you want to touch your shoulder, then raise it so it’s straight again.
5. Walk down a couple more aisles.
6. Tighten your buns and keep them tight as you go down the next 3 aisles you need to shop in.
7. Tighten your abs and keep them tight as you go down the next 3 aisles you need to shop in.
8. Pat yourself on the back with your sexy triceps.
Cleaning Day
It’s time to dust again. Here’s how to make it into a workout:
1. Dust one area as you dance
2. Do 20 jumping jacks
3. Dust area 2
4. Do 20 squats
5. Dust area 3
6. Do 20 skaters. HOW TO DO THEM: Jump sideways to the left, land with leg you jumped off (right leg) of crossing behind. Push off and jump sideways to the right, landing with leg you jumped off of crossing behind. Repeat.
7. Dust area 4
8. Do 20 knee ups (raise knees to waist height, rapidly switching back and forth)
9. Dust area 5
10. Do 20 front lunges
11. Dust area 6
12. Jump 20 times as if jumping rope.
13. Enjoy your clean house and rest!
Play Day
Here’s another energizer from North Carolina Public Education. See more at http://www.ncpe4me.com/energizers.html.
Air Writing
Call out one of the following activities (kids can do it in place or around the room): Jumping, Marching, Hopping, Twisting, anything else you’d like!
2. Call out a letter, number, word or shape. Kids stop the activity.
3. Kids then draw the letter, number, word or shape in the air using their hand, arm, leg, head, elbow, knee, bottom or any combination of body parts until you call out another activity.
4. Kids continue new activity until you call out another letter, number, word or shape.
Groggy Day
This one is for my mom, who recently mentioned that she’s interested in taking a Tai Chi class. The Expert Village Web site has several moves you can try out at: http://www.expertvillage.com/video-series/104_tai-chi.htm. Do several and you’ll feel great in no time!
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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