Workout 66 - The Great Outdoors

One of my favorite movies and a great place to take your workouts!  When the weather is in the 60s and 70s, it is the perfect temperature for outdoor exercise.  Let's take advantage!  If you have inclement weather, modify this workout and move it inside!  And look for more outdoor workouts or take our regular workouts outside!

Video demos of Exercises

Warm-Up:  Brisk walk for jog - 1 min, walking lunges with chest press - 1 min, side shuffle - 1 min, standing oblique twists - 1 min, inchworms - 1 min

1 min side shuffle
20 (each side) side squats
15 pushups (make them decline by putting feet up on picnic table, park bench, step, etc)


rest 30 secs


1 min high knee run
20 jump squats
15 dips (on picnic table, chair, step or curb)


rest 30 secs


1 min burpees
20 backward lunges (each leg)
15 knee in planks (each side)

rest 30 secs - 1 min


repeat for a total of 3 times

Popcorn - Yummy and Full of Antioxidants?!

A study released this week suggests popcorn may have more antioxidant benefits than fruits and vegetables.  That's right, I said yummy, delicious popcorn!  Before you ditch your fruits and veggies for a bag of popcorn check out the article and/or video below.  Unfortunately, drenching it in butter, caramel and cheese aren't justified!  We also still need to consume fruits and veggies, but popcorn can help out!

Ironically when researching this topic, the video I found was from 2009, so this is another study reinforcing the previous findings.  More research is being conducted on this topic.  In the mean time, let's have some popcorn!  My favorite right now is at Trader Joe's (look for similar items at your favorite grocery store).  They come in mini bags at 130 calories per serving (and very filling), 2g of fat (1 saturated), and 4g of fiber (the reason it fills you up!).  I often eat popcorn as a snack or instead of chips with a sandwich.  A much better choice with the 4g of fiber than any "healthy" chips on the market, and now hopefully antioxidants!



Watch a news clip on whole grains, popcorn and antioxidants

Read about the benefits of Popcorn!

Workout 65 - Final Four

Warm Up - 1 min of the following exercises:
march or jog, inchworms, standing oblique twists, slow sumo squats, butt kicker run

Equipment needed:  dumbbells or some kind of weighted object

Very simple...complete the following 4 exercises without stopping:

1 min - side shuffle plank walk with 2 pushups  video demo
1 min - squat curls
1 min - reclined dumbbell twists  video demo
1 min - burpees

1 min rest

Complete the following 4 exercises without stopping:


1 min - tricep pushups
1 min - lunge press (switch legs at 30 sec)
1 min - speed skaters
1 min - plank

1 min rest 


repeat entire circuit 2-3 times

Dietary Info and Healthy Snacks!

Confused by all the information available on nutrition?  You should be!  There is a lot of dietary information available and a lot of it is given by individuals that aren't qualified. We are not registered dietitians so therefore we will share basic information from reliable sources and will not be forcing our personal opinions on you as fitness professionals (FYI fitness professionals do study nutrition, but not to the extent of registered dietitians).  

Read more about how a registered dietician can help you with your nutritional needs.   

Registered Dietitians

Here are some healthy snack ideas at 200 calories and below!!!

Healthy Snack Ideas!

Just in Time for Spring Break...

You're not in college anymore...

Workout 64 - Out like a Lamb

If you remember or tried our 'In like a Lion' Workout, we are finishing the month a little quieter with 'Out like a Lamb'.
This is yoga-inspired workout will energize your Monday and give you a great mental start to your week.

Warm-up (1 minute of each exercise)
Alternating Side Lunges holding for a brief second to feel the inner thigh stretch
Jog(or march) in Place
Frankenstein Kicks
Alternating standing oblique twists

Workout
Chair pose with shoulder presses 

Hold chair pose(squat position) and press dumbbells overhead for 10 - 12 repetitions

Plank to Hover 

From plank position, lower and hold in a hover.  Hold hover for 20 seconds (or as long as you can).  Do this 3 times.

Triangle Pose with row to ceiling












Holding Triangle pose, take top hand down to meet bottoms hand, pull the dumbbell up.  Do 15 reps on each side.

Airplane pose with tricep extensions

Balancing in aiplane pose, complete 10 tricep extensions on right leg, repeat on left leg.

Boat Pose

Hold boat pose for 30seconds to 1 minute.

Lunge Pose with Front Raises

Holding lunge pose, raise dumbbells to shoulder height 10x and repeat with other leg forward.

Repeat all exercises 2 x(total of 3 rounds)

Workout 63 - The Final Countdown

Warm-Up
March or jog 1 min, Frankenstein kicks 1 min, walking lunges with chest press 1 min, standing oblique twists 1 min, 30 secs walk around on tip toes, 30 secs walk around on heels.

For Exercise Demos on our Youtube page -- Click here

Equipment Needed - dumbbells

Complete all the exercises below for 10 reps and then rest 1 min.  Repeat with 9 reps and continue downward 8-7-6-5-4-3-2-1.  Give yourself 1 minute rest in between rounds.   


Dumbbell Swings
Plank Rows (count reps on each side)
Jumping Lunges (count reps each side--do regular lunges for low impact)
Bicep Curls
Tricep Pushups

Rest and repeat 9-8-7-6-5-4-3-2-1

**I suggest decreasing 1 minute break as you progress and trying doing the last 4 rounds without stopping!!  Allison

The Final Countdown Video to get you through (by Europe).  Check out that hair!!

Ready for an oil change?

Maybe it's been awhile since you've learned about fats or what's best?


Let us break it down for you (simply).

Pretty much, it's not about the amount of fat that really matters but the type of fat.
whoa!!! back up!!!....remember the 90's when you weren't "allowed" to eat like more than 20grams?  We've come a long, long ways.  Thank goodness because I love my nut butters!  Without fat, food would taste bland and miss some of it's great texture.

So, here's the good, bad and ugly when it comes to fats:

AVOID THE UGLY:

• Trans Fats.  Trans Fats are simply toxic.  They raise LDL (bad) cholesterol levels while suppressing the HDL (good) cholesterol levels.  Besides having the potential to clog your arteries, there are studies that link trans fats to type II diabetes and metabolic syndrome.  Luckily, it's easy to find if the foods you eat have trans fat.  Check out your nutrition facts on food labels.  Trans fats must be listed.  
• Saturated Fat.  Saturated fats can slow the clearing of LDL (bad) cholesterol from the arteries and should be monitored.  Ways to limit saturated fats:
• limit red meat
• restrict whole dairy products.  choose low fat or fat free whenever possible.
• use butter sparingly.  swap for something like extra virgin olive oil.

BRING ON THE GOOD:

• Omega-3 Fats.  Think of these guys as the Olympic superstars of fats.  these almost do the opposite work of the bad fats.  they help with lowering triglycerides, lower blood pressure and improve arterial health.  There are even studies that suggest Omega-3 fats can help us LOSE WEIGHT.  Here's some examples of where you can find Omega-3's:
• walnuts
• wheat germ
• small leafy greens
• flax seeds
• oily fish: salmon, tuna, mackerel, lake trout 
• Monounsaturated Fats.  These should be your main source of fats.  Here is where you consume them:
• nuts and seeds
• extra virgin olive oil (used mainly for food prep)
• peanut butter (be careful that it does not contain the bad kind of fats)
• avocados

Workout 62 - Sideways

Warm-up before diving into this challenging workout by doing the following for 1 minute each:
Jog in place
Frankenstein kicks (straight legged kicks)
sumo squats
side shuffle
standing oblique twists

Workout:

Alternating side squats with shoulder press (20)
Side plank hip lifts - left (20)
Side plank hip lifts - right (20)
Mountain climbers - 1 minute
Repeat 2x

Alternating side lunges (20)
Side oblique crunches - left (20)
Side oblique crunches - right (20)
Speed skaters  - 1 minute
Repeat 2x

Finish with 2 minutes of burpees!

Cool down when finished by walking or doing moderate to low activity.

30 Tips to Help You Eat Healthy on the Run!

We all are guilty of eating out, but it doesn't have to be "unhealthy".  Todays fast-paced society is taking us away from the dinner table at home to eating out or even in our cars following a trip through the drive thru.  The following link offers 30 ways to help you eat healthy on the run. 




To Learn How to Eat Healthy on the Run - Click here

What was I looking for?

Oh yes...

My abs....That's what I was looking for!!!

Keep up with our workouts by becoming a member and find your abs...your 6 pack!!!

Workout 61 - Sweet Sixteen

Equipment needed:  dumbbells or whatever weighted objects you have to use!  


Warm-Up 
1 min of each of the following:
Standing oblique twists, High knee jog (or march), Frankenstein kicks (aka straight-legged kicks), walking lunges with chest press, lateral plank walk (travel your full plank (hands and toes) across the room)

Our YouTube channel with demos of the exercises! click here

Workout


16 reps of the following exercises with no rest:

Squat Press

Dips
Pushups
Plank rows (16 each side)
Backward lunges (16 each leg)
Reclined knee ins

rest for 1 minute

Dumbbell swings
Bicep curls
Plank to pushup
Alternating side squats (16 each leg)
Mountain climbers (16 each leg)
Plank hip dips

rest for 1 minute and repeat again for a total of 3-5 rounds

Workout 60 - Green!

Sarah:  Today is my grandmother's birthday and she loves the color green...ironic that her birthday is on St. Paddy's Day?!  I think not!!!  She also follows our blog.  This workout is a very upscale version of her workout that she does at home to prepare for a unilateral knee replacement.  Don't be fooled....this is hard!

Warm-up:
jog or march in place
side shuffle
inch worms
lunges with a hip flexor stretch
foam roller all muscle groups (if you have one)

Workout:
Try following this workout as close to the recommended time frames as possible.

1 minute marching glute bridges
1 minute jump squats
rest 30 seconds

1 minute 2-step plank walk repeat back
1 minute x-men jumping jacks
rest 30 seconds

1 minute tricep dips
1 minute bicycle crunches
rest 30 seconds

1 minute push-ups
1 minute bottom 1/2 lunges right
1 minute bottom 1/2 lunges left
rest 30 seconds

Repeat 3x (total of 4 rounds)

Cool down with stretching and light movement

Beans, beans, the magical fruit...

Seriously, beans are an underutilized, super food.

In keeping with our National Nutrition Month (March).  We are continuing our nutrition tips.

Here's why you should consider eating more beans in your diet:

• American diets tend to be very sparse when it comes to fiber.  The average American only eats on average 15g of fiber (only about half of the recommended amount).  Beans are loaded with fiber!  Just one cup of cooked beans provides 12g of fiber.
• Beans provide the full family of B vitamins.
• Beans provide key minerals including iron, magnesium, calcium and potassium.
• Beans digest slowly providing you with hunger satisfaction longer.
• Beans provide soluble fiber which assists with the absorption of glucose in the bloodstream (important for those with type II diabetes)

STILL NOT CONVINCED??? READ ON

"In a recent study, bean eaters weighed, on average, 7 pounds less and had slimmer waists than their bean-avoiding counterparts -- yet they consumed 199 calories more per day if they were adults and an incredible 335 calories more if they were teenagers." http://www.webmd.com/diet/features/beans-protein-rich-superfoods

So, whether, canned, fresh, frozen, or dried.....EAT THEM!

Here are some ideas for incorporating(links to recipes included):

Bean Dips

Bean Soups

Beans in Salads

Beans in your whole grain burritos

Beans in Chili

Workout 59 - Spring Fever

Spring has finally sprung in the Midwest.  The robins are busy, the frogs are croaking, and the grass is greening up!  Do this workout outdoors and enjoy it.  I ran 5 miles outside yesterday and am sun burnt(I am pasty).  Put your sunscreen on and grab your neighbors.  This total body workout rocks!

Equipment: a mat if you don't want to lay in the grass directly

Warm-up:
Jog / Walk (utilize your sidewalk/driveway/parking lot) 2 mins
Standing oblique twists
Frankenstein Kicks
Alternating walking lunges holding hip flexor stretch

Workout:
Complete each exercise for the time listed resting only 20 seconds between each.  At the end of the list rest 2 - 5 minutes and complete again 2 more times.

1 Minute High Knees (travel forward if you have the space)
1 Minute Side Plank crunches RIGHT(top elbow to top knee)
1 Minute Glute Bridges (hip extensions)
1Minute Side Plank crunches LEFT
1 Minute Sit-ups
1 Minute Frog Jumps (travel forward if you have the space)
1 Minute Push-ups
Rest and Repeat

Recover by taking a stroll through the hood.

How to Read Food Labels

Ever consumed a package of food only to find out after the fact you consumed twice the calories you thought?  The following is a link to help you learn how to read food labels!!

Food Labels 101

Tuesday Motivator!

Workout 58 - March Madness!

The NCAA basketball tourney (aka March Madness) starts this week so we decided to give you a basketball inspired workout!  Also included, the famous "One Shining Moment"song played at the end of the tournament.  Listen to the words and use it as motivation for your workout or just living your life :)

Equipment:  Dumbell(s), No court required...

For the exercise demos click here

Warm - Up:  1 min of the following:  march or jog, inch worms, standing oblique twists, lunge w/ chest presses, 30 sec walking on tip toes, 30 sec walking on heels

1st half:
1 min - Play Defense (lateral side shuffle 4 over 4 back--get low w/ butt down like you are guarding!)
1 min - Figure 8 Lunges (alternate lunges, take a dumbbell and pass it under your leg as lunging)
1 min - Slam Dunks (jump squats with a dunk)
1 min - Dumbbell Twists


Half-time:  take a water break for 1-2 minutes


2nd half:
1 min - Jump shots (side step in between)
1 min - Pushups
1 min - Quickfeet defense (quickfeet run, face different direction for variety)
1 min - Reclined knee ins

End of Regulation - Rest 1 min
Repeat 2-3 more times (overtime!!)

Workout 57 - Up and Down the River

Equipment needed: a set of dumbbells

Warm-up
jog or march in place
side shuffle
Frankenstein kicks
standing oblique twists

Workout
You are going to cascade your way through this workout.  Rest 30 seconds between each number.  So, do 5 reps, rest 30 seconds, do 10 reps, rest 30 seconds and so on.

Squats with Overhead Press (full squats...as deep as it feels comfortable)
5
10
20
10
5

Burpees
5
10
20
10
5

Push-ups
5
10
20
10
5

Jumping Lunges (plyometric lunges, right and left equals one rep)
5
10
20
10
5

Do the sequence all over again.

cool down followed by stretching.

A Cloud in the Making...

Workout 56 - Knockout!

Want to look like a knockout?  Here's a cardio-crazed workout that packs a "punch" :)

Equipment needed:  dumbbells or band

For exercise demos on our YouTube channel click here!

Warm Up:  30 sec high knee jog, 30 sec butt kickers, 30 sec frankenstein walk (straight legged kicks), 30 secs standing oblique twists, 1 min inch worms, 1 min walking lunges

Push yourself as fast as you can on the exercise and recover during the jog/march:

30 sec jump rope / 30 march or jog

30 sec jump squats (squat for low impact) /30 march or jog

30 sec speed skaters/ 30 march or jog

30 sec jumping jacks/ 30 march or jog

30 sec jump lunges (alt. lunges for low impact)/ 30 march or jog

rest 1 minute

Push yourself to punch as fast as you can = more effective

30 sec jab punchs / 30 sec plank to pushup

30 sec upper cuts / 30 sec bicep curls (band or weights)

30 sec speed bags / 30 sec tricep pushups (elbows in!)

30 sec cross punches / 30 sec plank hip dips

30 sec hook punches / 30 sec side squats

Rest and repeat at least one more time.  For a longer workout, complete 2 more times!!

(re)discovered favorite foods

As a child, there was probably a food that you may have been forced to try only to swear it away forever...or until as a grown-up you actually discover that it is simply amazing(or tolerable, perhaps).
In this post we are telling about foods that each of us have learned to like all over again as grown-ups and how we prepare them.  Comment below with the foods that you have re-discovered.

Sarah
My 2 "new" favorites are vegetables.  Anytime you include veggies into your diet you immediately improve your health.  Vegetables are bursting with an assortment of vitamins, minerals, and provide zero-calorie fiber (i.e. no weight gain when you eat a lot of them).  For optimal success, aim to eat as many of both vegetables and fruits as you possibly can.  They are like a secret little pill that you can take to improve your vitality thanks to the phytochemcials.  Phytochemicals are produced by the plant to help protect it from damaging sun rays, environmental hazards, or plant-eating parasites.  Phytochemicals have much of the same effect when eaten by humans and also have the potential to reduce the risk of developing cancer, heart disease, high blood pressure, and stroke.

Sweet Potatoes 
ok...I don't prepare these like a baked potato...cause yuck...that's so gross all mashed up!!! But how I make these now make them so hard to stop eating.

Sweet Potato Fries

First, wash 4 sweet potatoes(for roughly 6 servings).  With a super sharp knife, slice diagonally into thick wedges.  Place into a large Ziplock baggie and pour a small amount of extra virgin olive oil (EVOO) into the bag and toss all around to evenly coat (I also add a little bit of fresh, pressed garlic too).  For best results, let them sit in the baggie for about 30 minutes.  Once coated, place on baking sheet in a single layer.  Sprinkle with seasonings of choice (suggestions: sea salt, cinnamon, cumin).  Bake in preheated 450 degree oven until tender and golden brown (about 25 - 30 mins).  

Brussel Sprouts

I love these for their "nutty" type flavor.

Steamed Brussel Spouts

After buying these fresh, wash thoroughly and cut off the ugly brown part and discard the yucky leaves.  I really don't have a "recipe".  I just steam these for about 10-15 minutes in a double boiler.  Once tender (I stick with a fork so they have my kind of tenderness and not too mushy), I add a little bit of organic butter and some salt.  Simple and good!   


Allison
Broccoli
We all know broccoli is good for you (great source of fiber, vitamin C, K, etc) but it usually tastes best with lots of cheese or butter on it...until now.  Thanks to pinterest, I have discovered how to make broccoli taste great with an easy prep (even my non-veggie eating husband loves it)! 

Preheat oven to 425.  Place a layer of aluminum foil over a cookie sheet.  Place a bag of broccoli (I prefer organic) or use fresh florets on the foil, season with salt (sea salt is good), pepper, fresh garlic or garlic powder and drizzle with olive oil and bake for 15-18 minutes (depending on the amount of broccoli-when the tops start browning it's done). Occasionally I will sprinkle some parmesan cheese on the top as well!  It's delicious!!


Cabbage
Cabbage offers one of the lowest calorie and fat counts of any veggie.  Like broccoli, it has lots of cancer fight agents, fiber, potassium and vitamin C.

Preheat oven to 400 degrees.  Brush a rimmed baking sheet with 1 tablespoon extra-virgin olive oil. Place 1 medium head green cabbage, cut into 1-inch-thick rounds, in a single layer on sheet and brush with 2 tablespoons oil. Season with coarse salt and ground pepper and other seasonings you enjoy! Roast until cabbage is tender and edges are golden.


FYI, I also roast asparagus and green beans in the oven...delicious, easy to prepare, and easy to clean up!

Added benefits of heart rate watches!

Another benefit of wearing a heart rate watch...birthday cake for me!!  After my workout of course :)  Allison

We like hard workouts!

Keep this in mind next time you feel like skipping out on your workout



Can't say as if we have EVER said.  Have you?....anyone? anyone? Bueller?

Workout 55 - Are you a Swinger?

Equipment needed: Heavy dumbbell(DB) or preferably a heavy kettlebell(KB).


Warm-up:
jog/march in place
inchworms
side shuffle
standing oblique twists

Workout:
2 minutes DB/KB swings
1 minute lying hip extensions
1 minute push-up to side plank (alternating sides)
Repeat 3x (4 rounds total)


1 Min. sumo squat to shoulder press (use your DB or KB)
1 Min. tricep dips
1 Min. sit-ups
1 Min. bottom 1/2 lunges (30 seconds each leg)
Repeat 2x (3 rounds total)


Cool down after your workout by walking around in your space or doing light activity followed by stretching.

Congrats, Monday's workout is DONE!

Workout 54 - Saturdaaaaaaay!

Equipment Needed: Set of dumbbells


Warm-up:
jog
sumo squats
side shuffle
alternating forward stepping lunges with hip flexor stretch


Workout:

Circuit 1
50 Hip lifts (one legged for more challenge)
24 Plank Dumbbell Rows
24 Dumbbell Chest Flyes
Cardio Blast-45 seconds Tuck Jumps (get as many as you can in allotted time)
Repeat 2x(total of 3 rounds)

Circuit 2
50 Dumbbell wood chops (25 each side)
20 Side Plank Hip Lifts (10 each side)
15 Bent Over Dumbbell Raises
Cardio Blast-45 seconds Speed Skaters
Repeat 2x (total of 3 rounds)

March is National Nutrition Month -- Get Your Plate in Shape!

National Nutrition Month® is a nutrition education and information campaign sponsored annually by the Academy of Nutrition and Dietetics. The campaign is designed to focus attention on the importance of making informed food choices and developing sound eating and physical activity habits. NNM also promotes the Academy and its members to the public and the media as the most valuable and credible source of timely, scientifically based food and nutrition information.  We will be sharing their tips with you the entire month of March!!  Remember a combination of healthy diet and exercise is the most complete way to live a healthy lifestyle.


Learn more on how to get your plate in shape by following the link below!


Get Your Plate in Shape






Take this quiz to see if you are eating right


Nutrition Quiz

Workout 53 - In Like a Lion

The old saying "March comes in like a lion and out like a lamb" is reflected in this workout on this first day of March.    
Love (to hate) burpee's?  You can thank American physiologist Royal H. Burpee for developing them.  He was a Colombia grad (PhD) so he's a smart guy!  Just a little history lesson for you :)  

Exercise Demos on our YouTube Channel

Warm-up:  march or jog 1 min, butt kicker's 30 secs, high knee's 30 secs, 1 min inch worms

Round 1:

1 min burpee's (modify as needed on all burpee's)

1 min plank rows

rest 30 sec - 1 min

Round 2:  

1 min burpee pushups

1 min side squats

rest 30 sec - 1 min

Round 3:

1 min burpees with long jump (at the end of burpee jump forward instead of up - keep traveling)

1 min dips

rest 30 sec - 1min

Round 4:  

1 min burpees with lateral jump (complete a burpee then jump to the side to complete the next--go back and forth)

1 min bicycle crunches

 rest 1 minute and complete entire circuit one more time!!   

Make sure following this workout you bring your heart rate down by walking and stretching!