Fitness guru Jack LaLanne, 96, dies at Calif. home
RIP Jack Lalanne... The world will miss you!
Monday, January 24, 2011
Tuesday, January 18, 2011
Bumper Stickers and Window Clings!
Monday, January 3, 2011
Resolution to get healthy the right way!
There are so many people out there that are making resolutions to be healthy and get in shape. I love all the enthusiasm that everyone feels at the beginning of the year, but why does it die down after just a few months of working out and eating healthy? I know it can be hard to get on a program and stick to it, especially if you're doing it all at once. It can be hard to focus on the end result when you hit a plateau or maybe don't see the results you expected.
That is why its so important to sit down, and really think about what your goals are, and plan out how you are going to take the steps to make it a long lasting life change. You can go cold turkey and stop eating poorly, but taking away all the foods you enjoy at one time can be detrimental to your new diet. Instead, start out by taking 1 or 2 things out of your diet each week and replacing them with something healthier, which has a similar texture or taste. Examples of this might be, replacing pudding with yogurt, crackers/chips for crunchy veggies, and using almond/rice cheese instead of regular cheese. Also, try eating more regularly throughout the day. If you normally eat 3 times a day, try eating 4 times a day for a week, and work your way up to 5 or 6 small, healthy meals a day. This makes the transition so much easier and helps you develop a healthy habit, instead of setting yourself up for failure.
As far as working out goes, don't rush into an exercise routine that is going to exhaust you and make you dread going to the gym. Set a schedule for which days you will be working out, and decide what body parts you will be doing on what day. Depending on what your goals are, you will want to learn multiple exercises for each body part. A personal trainer is a great resource to learn exercises on how to build and tone the body of your dreams, though there are some great sources online as well. Start out with weights that you are comfortable doing 10-12 reps with, for 3-5 sets so you can get your form perfected before moving on to heavier weights. Calisthenics are also a great way to introduce your body to exercise since you are using your own body weight. It is very important to warm up with cardio for 5-10 minutes before the workout, and cool down with light stretching after the workout.
I know you can achieve your dreams as long as you are willing to stick to them and make being healthy a lifestyle, not a chore! The best of luck to everyone on their journey!!
That is why its so important to sit down, and really think about what your goals are, and plan out how you are going to take the steps to make it a long lasting life change. You can go cold turkey and stop eating poorly, but taking away all the foods you enjoy at one time can be detrimental to your new diet. Instead, start out by taking 1 or 2 things out of your diet each week and replacing them with something healthier, which has a similar texture or taste. Examples of this might be, replacing pudding with yogurt, crackers/chips for crunchy veggies, and using almond/rice cheese instead of regular cheese. Also, try eating more regularly throughout the day. If you normally eat 3 times a day, try eating 4 times a day for a week, and work your way up to 5 or 6 small, healthy meals a day. This makes the transition so much easier and helps you develop a healthy habit, instead of setting yourself up for failure.
As far as working out goes, don't rush into an exercise routine that is going to exhaust you and make you dread going to the gym. Set a schedule for which days you will be working out, and decide what body parts you will be doing on what day. Depending on what your goals are, you will want to learn multiple exercises for each body part. A personal trainer is a great resource to learn exercises on how to build and tone the body of your dreams, though there are some great sources online as well. Start out with weights that you are comfortable doing 10-12 reps with, for 3-5 sets so you can get your form perfected before moving on to heavier weights. Calisthenics are also a great way to introduce your body to exercise since you are using your own body weight. It is very important to warm up with cardio for 5-10 minutes before the workout, and cool down with light stretching after the workout.
I know you can achieve your dreams as long as you are willing to stick to them and make being healthy a lifestyle, not a chore! The best of luck to everyone on their journey!!
Tuesday, December 14, 2010
Leg Workout
Leg Workout
- Box Squats- 8-12 reps for 5 sets
- D-bell Walking Lunges- Up and down long hallway 4 times
- Leg Press SUPERSET with Leg Extensions- 8-12 reps for 5 sets
- Stiff Leg Deadlifts- 8-12 reps for 5 sets
- D-Bell Leg Curls- 12-20 reps for 4 sets
- Fitball Lying Leg Curls- 12-20 for 4 sets
Monday, December 6, 2010
Cardio Circut
Lets Do Some Cardio!
Be Intense About It!
- Step Ups- 1 Minute
- Jumping Jacks- 30 Seconds
- Get Ups with no weight- 1 Minute
- High Knees- 30 Seconds
- Burpees- 1 Minute
- Run in Place- 30 Seconds
Repeat 4 times. Double the time and repeat twice more
Friday, November 19, 2010
Maple-Roasted Sweet Potatoes
Maple-Roasted Sweet Potatoes
Ingredients
2 1/2 pounds sweet potatoes, peeled and cut into 1 1/2-inch pieces (about 8 cups)
1/3 cup pure maple syrup
2 tablespoons butter, melted
1 tablespoon lemon juice
1/2 teaspoon salt
Freshly ground pepper, to taste
Preparation
Preheat oven to 400°F.
Arrange sweet potatoes in an even layer in a 9-by-13-inch glass baking dish. Combine maple syrup, butter, lemon juice, salt and pepper in small bowl. Pour the mixture over the sweet potatoes; toss to coat.
Cover and bake the sweet potatoes for 15 minutes. Uncover, stir and cook, stirring every 15 minutes, until tender and starting to brown, 45 to 50 minutes more.
Tips & Notes
Make Ahead Tip: Cover and refrigerate for up to 1 day. Just before serving, reheat at 350°F until hot, about 15 minutes.
Nutrition
Per serving: 96 calories; 2 g fat (1 g sat, 0 g mono); 5 mg cholesterol; 19 g carbohydrates; 1 g protein; 2 g fiber; 118 mg sodium; 189 mg potassium.
Nutrition Bonus: Vitamin A (230% daily value), Vitamin C (15% dv)
Ingredients
2 1/2 pounds sweet potatoes, peeled and cut into 1 1/2-inch pieces (about 8 cups)
1/3 cup pure maple syrup
2 tablespoons butter, melted
1 tablespoon lemon juice
1/2 teaspoon salt
Freshly ground pepper, to taste
Preparation
Preheat oven to 400°F.
Arrange sweet potatoes in an even layer in a 9-by-13-inch glass baking dish. Combine maple syrup, butter, lemon juice, salt and pepper in small bowl. Pour the mixture over the sweet potatoes; toss to coat.
Cover and bake the sweet potatoes for 15 minutes. Uncover, stir and cook, stirring every 15 minutes, until tender and starting to brown, 45 to 50 minutes more.
Tips & Notes
Make Ahead Tip: Cover and refrigerate for up to 1 day. Just before serving, reheat at 350°F until hot, about 15 minutes.
Nutrition
Per serving: 96 calories; 2 g fat (1 g sat, 0 g mono); 5 mg cholesterol; 19 g carbohydrates; 1 g protein; 2 g fiber; 118 mg sodium; 189 mg potassium.
Nutrition Bonus: Vitamin A (230% daily value), Vitamin C (15% dv)
Thursday, November 18, 2010
Lower Body Workout
Lower Body Workout
Chose two exercises for each set, and super set them.
- Walking Lunges- pick a long hallway and go up and down it 4 times
- High Knees- 30 seconds for 4 sets
- Body Weight Squats- 20 reps for 4 sets
- Single Leg Deadlifts with D-bells- 15 reps for 5 sets
- Around the World Step Ups- 4 times around the bench for 5 sets
- Barbell Lunges- 20 reps for 4 sets
- Sumo Stance Calf Raises- 20 reps for 4 sets
- Standing Calf Raises- 20 reps for 4 sets
- Donkey Kickbacks- 25 reps for 4 sets
- Side Leg Lifts with Fitball- 20 reps for 4 sets
- Wall Sits as the last exercise- Hold until failure
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