Wednesday, April 27, 2011

Workout Wednesday 4-27-2011

Here you go…your new workout for the week. Enjoy!


Do each tri-set 3 times before moving on to the next.


5 minute warm up



First Tri-Set:



50 Traveling Lunges


12 Overhead Shoulder Press


12 Push Ups


(20 Jumping Jacks)



Second Tri-Set:



Tricep Dips


Plie Squat with Bicep curls


20 reverse crunches


(20 Jumping Jacks)



Stretch!

Wednesday, April 20, 2011

Workout Wednesday! Spotlight move: walking plank!

Here you go…your new workout for the week. Enjoy!


Do each tri-set 3 times before moving on to the next.








5 minute warm up



First Tri-Set:



12 Reverse Lunges (each side)


12 Overhead Tricep Extensions


12 Hammer Bicep Curls


(8 burpees)



Second Tri-Set:



SPOTLIGHT MOVE: 8 Walking Planks (each side)


12 Pushups


30 second Side Planks (each side)


(8 burpees)



Stretch!



SPOTLIGHT MOVE: Walking Planks


These are awesome for abs, back, arms and chest. They are hard, but get over it and challenge your body!


Start on your forearms in plank position. Raise yourself to a straight arm plank by “stepping up” with your right arm, then left arm. Go down with the right arm then left arm to return to starting position. That is one rep. Repeat 8 times, or as many times as you can, and then switch starting arm for the next 8. You can also do this move on your knees and work up to your toes.



Sunday, April 17, 2011

Don’t let the Easter Bunny ruin your waist line



I’m not sure why, but it always seems as though we use “holidays” as a big fat excuse to overeat. Well…one of those holidays is coming up. Easter is a great time for celebration with family and friends but tends to center around sugary food, brunches and dinners. And let’s face it, whether or not you are at an age where Easter Egg Hunts are appropriate J, Easter candy is a temptation. So make your plan now and keep on track with your healthy eating and exercise plan. Here are a few tips to help you out this weekend:


1. Get up early and go for a walk/run/gym session. If you work out in the morning, you are more likely to make better food choices throughout your day.




  • 2. Leave the Easter Eggs to the kids. Come on now, chocolate and jelly beans are delicious, but they are not so nutritious, so leave that stuff to the kids.

3. Fill your plate…with veggies, that is! Make sure at least half of your brunch/dinner plate is veggie filled, then let yourself have what you want on the other half.


4. Chew some gum. Going to a gathering with bowls of candy, chips and dip layed out, etc.? Pop in a piece of gum…no one likes to snack with gum in their mouth J


Have a great weekend, celebrating and staying healthy!



Wednesday, April 13, 2011

My veggie adventure: Brussels Sprouts



There’s never been a veggie that I haven’t liked, however, my experience with brussels Sprouts was pretty much nil until Thanksgiving and then again today. I made them all by myself and they were delicious! The bad wrap that they get is totally unfounded. These cancer-fighting cruciferous veggies are packed with vitamin C, fiber and folate. So go get some at the store and roast them up like this:


Trim stems and slice brussels sprouts in half. Toss in olive oil, balsamic vinegar, salt and pepper to taste. Spread sprouts on a cookie sheet (pre-sprayed with cooking spray) and roast for 20 minutes at 400 degrees, giving the pan a little shake every five minutes or so.


Enjoy!!

Tuesday, April 12, 2011

NEW! Workout Wednesday!

Summer is fast approaching and that means that smaller clothing and swim-suits are on the horizon! Each Wednesday, I will be posting a new and awesome workout to help you firm up and drop weight for the warm season. Do it three days a week, plus get outside and get moving. Here's the first one...enjoy!



5 minute warm up



First Tri-Set:


Bicep Curls


Tricep Kickbacks


Overhead Press


(1 minute jumping jacks)



Second Tri-Set:


50 traveling lunges


50 bicycles


Tricep Dips


(1 minute jump squats)



Stretch!



One set = 12 or more reps unless otherwise noted


Repeat each Tri-set 2 times before moving to the next


Cardio is done between each tri-set for a total of three times each