Summer Cocktail Fridays - Post 4

Just had to finish with one more post!

A drink to beat all drinks for the upcoming holiday!

It's a show stopper in looks:

Adapted from Aldi's

Total time: 10 min.
Servings: 4 8-oz. hurricane glasses
Ingredients:

• 8 oz. Crystal Light Fruit Punch
• 8 oz. Crystal Light Natural Lemonade
• 8 oz. bottle of some sort of Blue Raspberry something or other.  (I used a couple of blue freeze pops  LOL!)
• 3 cups of ice
• 3 shots of light, non-spiced Rum (My choice = Oronoco)
• 4 cups
• 4 straws

Directions:

1. Blend fruit punch, 1 shot, and 1 cup ice in blender and pour evenly into 4 cups.  This will be the bottom layer.
2. Rinse blender.
3. Blend lemonade, 1 shot, and 1 cup of ice in blender and layer over fruit punch in each of the 4 cups.
4. Rinse blender.
5. Blend blue raspberry juice, 1 shot, and 1 cup ice in blender and layer over lemonade in each of the 4 cups.
6. Insert straw and enjoy!  Garnish with fruit for more pizazz!

Workout 98 - Hot Hot Hot!

A majority of the US is hot right now, so make sure you find a nice cool place for this workout!

Equipment needed:  dumbbells

Warm Up - 1 min standing oblique twists, 30 sec butt kickers, 30 seconds high knee, 1 min inch worms, 1 min lunges with chest press arms

Round 1
30 sec dumbbell Swings
30 sec diagonal lunges (step out at an angle instead of out in front--alternate legs)
30 sec plank knee ins
repeat x3 with no breaks


rest 1-2 minutes

Round 2
30 sec pushups
30 sec jumping jacks
30 sec plank hip dips
repeat x3 with no breaks


rest 1-2 minutes

Then...heart rate peak!
30 secs Burpee's (modify as needed)
30 secs rest
repeat x 5 rounds consecutively


Cool down and stretch.  And make sure you have some water to replace all those lost fluids!!  For more info on how much water you should be drinking (click here)!

Wednesday Wisdom - Water

Summer is officially here (just ask the thermometer) so it's time to really pay attention to your water intake!  Here are some facts about water and some guidelines during exercise:

Water Comprises:

–      ~ 60% of male’s total body weight (varies)

–      ~ 50% of a woman’s total body weight (varies)

Functions of Water:

–      Regulates body temperature

–      Maintains blood pressure

–      Provides transportation between and delivery to the body’s various tissues

–      Lubricates the joints

–      Lessens the burden on kidneys by flushing out waste products in the body

–      Protects body organs and tissues

–      Helps dissolve mineral and nutrients to make them accessible to the body

Water is lost from:

1. Evaporation from the skin (sweating)
2. Evaporation from the respiratory tract (breathing)
3. Excretion from the kidneys (largest amount is here)
4. Excretion from the large intestine

	ACSM Recommendations for Water Consumption and Exercise
Before Exercise (2 h before)	consume 14 to 22 oz of fluid to provide adequate hydration and allow time for excretion of excess water
During Exercise	Consume 6 to 12 oz of fluid every 15-20 min starting at the beginning of exercise
After Exercise	Consume adequate fluids to replace sweat losses during exercise.  Volume should be at least 16-24 oz of fluid per pound of body weight lost during exercise

And most importantly, it's calorie free!!!

How Do You Deal With Challenges?

A quote from Joan Benoit Samuelson - USA’s first female marathoner

Workout 97 - BACK to the work week

Warm-up:
jog/march in place (or use your space if you have it)
inchworms
side shuffle
standing oblique twists
heel toe walks

equipment needed: 1 set of dumbbells

Workout (designed to challenge your core and back muscles)
Rest between circuits but not between exercises.
If you need, you may complete the circuits 2 times or just 1 time each.

circuit 1 (complete 3 times)
reverse plank 1 minute
push-up with half burpee (1 minute)
mountain climbers (1 minute)

circuit 2 (complete 3 times)
plank rows (30 seconds each arm)
bicycle crunches (1 minute)
on stomach lift legs and do flutter kicks (swimmers)  move from the hip not the knees (1 minute)

circuit 3 (complete 3 times)
dumbbell wood chops (10 reps each side)
reverse dumbbell flyes (1 minute)
stork stance dumbbell rows (30 seconds each leg)

Cool down.

Summer Saturday Break

Due to low views on Saturdays, we are going to just publish workouts on Monday and Thursday until after Labor Day.  If you are looking for more workouts, all of the previous workouts are archived and can be found on the bottom left corner of the page or by searching workouts in the upper right hand corner search bar (there are 96 of them, plenty to keep you busy!).

Summer Cocktail Fridays - Post 3

As I was reading People magazine (don't judge, it only happens once every 7 weeks when I get my hair done) I found this ad.  How perfect to showcase on our blog! 

No alcohol and only the 5 calories that Crystal Light promises. Perfect!



But for those that want the buzz with after their Saturday Siesta:

Drink Wine.  It's better than diving in to those heavy drinks.
A moderate amount of alcohol is only a 4 - 5 ounce glass per day.
Drink any more than that and expect to gain weight.

Workout 96 - Summer Time!

Here is a great summer calorie burner!!

Warm Up with 1 minute of each of the following:
jog or march, standing oblique twists, butt kickers, inchworms, easy squats (don't go down as deep)

Alternate 30 secs of each exercise for 5 minutes without stopping (that's 5 rounds):
30 secs plank to pushup
30 secs backward lunges

Rest for 1-2 minutes

Alternate 30 secs of each exercise for 5 minutes without stopping:
30 sec alternating dumbbell squats with press
30 sec plank rows

Rest for 1-2 minutes

Alternate 30 secs of each exercise for 5 minutes without stopping:
30 sec speed skaters
30 secs dips

Rest 1-2 minutes

Finish with a reverse plank for as long as you can hold it!  Shoot for the moon!!

Relax and perform your favorite stretches to release the muscles.