Place an exercise band under both feet. Take 10 big steps to the right, then 10 big steps to the left. Repeat three times
Now, walk forward and to a slight diagonal 10 times and then backward/diagonal 10 times. Repeat three times.
Make sure your steps are big. As this exercise gets easier, speed it up. You should get a great burn in your butt and upper leg.
If you don't have an exercise band, now is the time to get one. They travel very well and will give you a great workout no matter where you travel! Throw in a jump rope and you have a cardio and strenth workout.
Sunday, June 8, 2008
Frozen Treats for Summer
Do you like popsicles? Here are some healthier alternatives:
1. Frozen Stonyfield Yokids Squeezers (like go-gurts...without all the yucky stuff) At only 60 calories each + calcium + protein + creamy/yummy taste
2. Frozen green or red grapes, rinsed and taken off of the stem. Grapes get even sweeter when you freeze them. They are full of antioxidants, fiber, healthy fruit sugar, and will satisfy your craving for sweet and cold.
3. Double Churned Dreyer's No Sugar added ice cream. With only 80 calories for 1/2 cup, and all of the flavor and texture of a full fat/full sugar ice cream. Put it on a cone for only 50 calories extra...takes you back to childhood!
With well under 100 calories per serving for each of these treats, they are a more grown-up way to enjoy Summer!
1. Frozen Stonyfield Yokids Squeezers (like go-gurts...without all the yucky stuff) At only 60 calories each + calcium + protein + creamy/yummy taste
2. Frozen green or red grapes, rinsed and taken off of the stem. Grapes get even sweeter when you freeze them. They are full of antioxidants, fiber, healthy fruit sugar, and will satisfy your craving for sweet and cold.
3. Double Churned Dreyer's No Sugar added ice cream. With only 80 calories for 1/2 cup, and all of the flavor and texture of a full fat/full sugar ice cream. Put it on a cone for only 50 calories extra...takes you back to childhood!
With well under 100 calories per serving for each of these treats, they are a more grown-up way to enjoy Summer!
Friday, May 30, 2008
Healthy brownies?
The brownies will cook faster than what it says on the package, because there is no oil. Begin checking them about 6-8 minutes before the directions on the box. The toothpick rule is pretty good. The brownies will continue to cook after you take them out of the oven, so even if they are not quite cooked in the middle, go ahead and take them out. Once they cool, they will set and taste great. If you overcook this recipe, the brownies will be dry, tough and rubbery.
Take one package of brownie mix (I prefer any of the organics line that they sell at Whole Foods...but any mix will work). Follow the package directions, but when it calls for oil, add canned pumpkin instead.
For added richness, sprinkle 1/4 - 1/2 cup of semi-sweet chocolate chips on the top of the brownies. Spend a little bit more for quality chocolate and it will be worth it!!
If you love ala' mode, buy the no sugar added double churned Dreyer's ice cream for only 80 calories for 1/2 cup!! It is seriously delicious and tastes sinful...but it isn't.
Enjoy!!
Take one package of brownie mix (I prefer any of the organics line that they sell at Whole Foods...but any mix will work). Follow the package directions, but when it calls for oil, add canned pumpkin instead.
For added richness, sprinkle 1/4 - 1/2 cup of semi-sweet chocolate chips on the top of the brownies. Spend a little bit more for quality chocolate and it will be worth it!!
If you love ala' mode, buy the no sugar added double churned Dreyer's ice cream for only 80 calories for 1/2 cup!! It is seriously delicious and tastes sinful...but it isn't.
Enjoy!!
Monday, May 26, 2008
Lettuce bread sandwich
I love everything inside a sandwich, but the bread is just too much! Here is my favorite way to enjoy the guts of the sandwich.
Layer 2-3 green leaf or romaine lettuce leaves on top of each other.
Spread about 1 teaspoon of low sugar strawberry jam (I like Trader Joe's brand)
Place 1-2 pieces of lunch meat (I like any of Trader Joe's deli meats)
Top with your favorite kind of mustard
I like to eat these alone as a light snack, or with a cup of soup for a healthy and hearty meal.
Easy, easy, easy!
Enjoy.
Layer 2-3 green leaf or romaine lettuce leaves on top of each other.
Spread about 1 teaspoon of low sugar strawberry jam (I like Trader Joe's brand)
Place 1-2 pieces of lunch meat (I like any of Trader Joe's deli meats)
Top with your favorite kind of mustard
I like to eat these alone as a light snack, or with a cup of soup for a healthy and hearty meal.
Easy, easy, easy!
Enjoy.
Balance Exercises
Do you have a Swiss Ball at home? You know, the exercise balls that are big enough to sit on. If you don't have one, I highly recommend purchasing a gym quality ball to keep at home. Look at GI Joe's, Big 5, or Fitness Equipment Northwest. You should be able to purchase one for under $30.00The right size of ball is one on which you can sit, with your knees at 90 degrees.
One of the best things you can do with a ball, is pratice your balance. For beginners, try sitting on the ball and taking your feet off of the floor. See how long you can lift both feet off of the floor before you have to touch one/both feet down. Also, you can kneel on the ball and try to take both of your feet off of the floor from this position as well. Once you are comfortable on all fours on the ball, try taking your hands off of the ball and balance in a kneeling position.
The first time you try these exercises, it will likely be very tough. Your body will "learn" very quickly and by the second and third times you work on your balance, you should notice improvement.
I recommend that people spend just 5-10 minutes, most days of the week, working on balance. You will quickly train the small muscles it takes to balance, and greatly improve your balance and coordination!!
There are countless ways to increase the intensity of the balance exercises. If you are interested in more ideas, call or e-mail me. Or, come and see me at my gym for a series of affordable group training sessions.
The most important thing to remember about balancing on the ball: Do not use your hands or arms to balance. Instead, use your hips to adjust. It is best if you keep your arms across your chest, so you are not tempted to put them out to the side or out in front of you.
One of the best things you can do with a ball, is pratice your balance. For beginners, try sitting on the ball and taking your feet off of the floor. See how long you can lift both feet off of the floor before you have to touch one/both feet down. Also, you can kneel on the ball and try to take both of your feet off of the floor from this position as well. Once you are comfortable on all fours on the ball, try taking your hands off of the ball and balance in a kneeling position.
The first time you try these exercises, it will likely be very tough. Your body will "learn" very quickly and by the second and third times you work on your balance, you should notice improvement.
I recommend that people spend just 5-10 minutes, most days of the week, working on balance. You will quickly train the small muscles it takes to balance, and greatly improve your balance and coordination!!
There are countless ways to increase the intensity of the balance exercises. If you are interested in more ideas, call or e-mail me. Or, come and see me at my gym for a series of affordable group training sessions.
The most important thing to remember about balancing on the ball: Do not use your hands or arms to balance. Instead, use your hips to adjust. It is best if you keep your arms across your chest, so you are not tempted to put them out to the side or out in front of you.
Thai Bistro restaurant review
Are you looking for a great Thai restaurant? I highly recommend the Thai Bistro on SE Hawthorne in Portland, OR. This family run business has many light and healthy options. All of the food is very fresh and full of flavor! It is served up with a smile by some of the most helpful, friendly and attentive waiters I have come across. While some of the food is very spicy, there are also mild options.
Friday, February 29, 2008
Stretching
I know time is short for all of us. When we finally take the time to exercise, stretching is probably at the bottom of the list of things to get done.
While someone in their 20's with long muscles may be able to get away with not stretching, this omission will catch up with everyone eventually. Take me for instance. I have always been extremely flexible, to the point of gaining the nickname of Gumby in High School. I got cocky and stopped stretching. A decade later, I am trying to regain some of my lost flexibility by adding stretching into my workout every day.
A few tips:
1. Save your serious stretching for after you workout. By then your muscles will be warm and pliable. Also, when you stretch, there can be little tears in the muscle which might get in the way of a safe cardiovascular workout.
2. Hold each stretch for at least 30 seconds. When I am adding flexibility to a muscle I will actually hold a stretch for two sets of three minutes each. To maintain flexibility, I hold one set of 30 seconds per stretch.
3. NEVER EVER bounce during a stretch. (unless you are attempting to "get out" of something with a self-induced injury.)
Budget in an extra 10 minutes for stretching. After a few weeks, you should begin to feel a big difference in your mobility. I know I have!
While someone in their 20's with long muscles may be able to get away with not stretching, this omission will catch up with everyone eventually. Take me for instance. I have always been extremely flexible, to the point of gaining the nickname of Gumby in High School. I got cocky and stopped stretching. A decade later, I am trying to regain some of my lost flexibility by adding stretching into my workout every day.
A few tips:
1. Save your serious stretching for after you workout. By then your muscles will be warm and pliable. Also, when you stretch, there can be little tears in the muscle which might get in the way of a safe cardiovascular workout.
2. Hold each stretch for at least 30 seconds. When I am adding flexibility to a muscle I will actually hold a stretch for two sets of three minutes each. To maintain flexibility, I hold one set of 30 seconds per stretch.
3. NEVER EVER bounce during a stretch. (unless you are attempting to "get out" of something with a self-induced injury.)
Budget in an extra 10 minutes for stretching. After a few weeks, you should begin to feel a big difference in your mobility. I know I have!
Subscribe to:
Posts (Atom)
