Hi all!
I got a lot of feedback that everyone really enjoyed this tough circuit on Monday so I thought I would post it.
This circuit is done FOR SPEED. You want to go through all 10 exercises AS FAST as you can, without resting. After you have done them all... take a short rest and do it again.
There are 10 exercises - for each exercise you do 10 reps.
Equipment:
Step or Bench
1. Burpee with push-up
2. 180 degree squats
3. Tricep pushups
4. Across squat on step
5. Jumpovers
6. Spiderman Push-up
7. Jumping lunges (10 PER leg)
8. Tricep Dips
9. T Push-ups
10. Roll to standing with jump
Good Luck!!
Wednesday, March 30, 2011
Friday, March 25, 2011
Curried Quinoa Recipe
Hey All!
Here is that curried quinoa recipe some of you asked for. A big thanks to Cherene for passing it on :)
Ingredients:
1 Cup Quinoa
1 1/2 Tbsp Veg Oil
1/2 Onion Diced
1 tsp fresh ginger (grated)
1/2 fresh green chile (finely chopped)
1 heaping tsp turmeric
1 heaping tsp coriander
1/4 tsp ground cinnamon
1 3/4 cups water
1/2 cup fresh or frozen peas
salt to taste
Directions:
1. Place oil and diced onions in a heavy saucepan. Saute the onions on medium high heat for for or five minutes.
2. Add the ginger root, chile and quinoa. Cook for one minute stirring constantly. A fine, white spiral appears around the grain as it cooks.
3. Stir in the turmeric, coriander, cinnamon and salt. Cook for one minute stirring constantly.
4. Add the water and bring it to a boil. Cover, reduce heat and simmer for 15 minutes.
5. Stir in peas. Cover and cook for four or five minutes or until peas are tender and all othe water has been absorbed.
6. Fluff with a fork
Serving suggestion: This dish is great with pork tenderloin and peach salsa. It's also great with fish.
Enjoy!
Here is that curried quinoa recipe some of you asked for. A big thanks to Cherene for passing it on :)
Ingredients:
1 Cup Quinoa
1 1/2 Tbsp Veg Oil
1/2 Onion Diced
1 tsp fresh ginger (grated)
1/2 fresh green chile (finely chopped)
1 heaping tsp turmeric
1 heaping tsp coriander
1/4 tsp ground cinnamon
1 3/4 cups water
1/2 cup fresh or frozen peas
salt to taste
Directions:
1. Place oil and diced onions in a heavy saucepan. Saute the onions on medium high heat for for or five minutes.
2. Add the ginger root, chile and quinoa. Cook for one minute stirring constantly. A fine, white spiral appears around the grain as it cooks.
3. Stir in the turmeric, coriander, cinnamon and salt. Cook for one minute stirring constantly.
4. Add the water and bring it to a boil. Cover, reduce heat and simmer for 15 minutes.
5. Stir in peas. Cover and cook for four or five minutes or until peas are tender and all othe water has been absorbed.
6. Fluff with a fork
Serving suggestion: This dish is great with pork tenderloin and peach salsa. It's also great with fish.
Enjoy!
Wednesday, March 23, 2011
Recipe Website
Hi All,
Below is a link to my absolute favorite recipe website. I use this site ALL the time. My favorite part is that you can sort your search results by rating - so you can see the top rated recipes first. Also, below each recipe is a ton of comments and suggestions that I always find useful.
I hope you enjoy it as much as I do.
http://allrecipes.com/
Below is a link to my absolute favorite recipe website. I use this site ALL the time. My favorite part is that you can sort your search results by rating - so you can see the top rated recipes first. Also, below each recipe is a ton of comments and suggestions that I always find useful.
I hope you enjoy it as much as I do.
http://allrecipes.com/
Monday, March 21, 2011
Shoulders and Cardio
Hi Everyone!
I had a lot of feedback regarding Wednesday's shoulder and cardio circuit. A lot of people really liked it so I thought I would post it. All you need is a set of dumbells.
Complete each exercise for 1 minute.
1. Alternating Shoulder Press
2. Jumping Jacks
3. Upright Row
4. Mountain Climbers
5. Flip Flies
6. Burpees
7. Anterior Raise - Lateral Raise down
8. High Knee Jog
9. Shoulder Press
10. Spring on Spot
Enjoy!
I had a lot of feedback regarding Wednesday's shoulder and cardio circuit. A lot of people really liked it so I thought I would post it. All you need is a set of dumbells.
Complete each exercise for 1 minute.
1. Alternating Shoulder Press
2. Jumping Jacks
3. Upright Row
4. Mountain Climbers
5. Flip Flies
6. Burpees
7. Anterior Raise - Lateral Raise down
8. High Knee Jog
9. Shoulder Press
10. Spring on Spot
Enjoy!
Spot Training
Hi Everyone!
I can't count how many times someone says to me that they want to get rid of fat in a certain area - and they want exercises on how to do that. Unfortunately, this type of thinking is completely wrong. We cannot spot train.
Our bodies have fat throughout our bodies and the distribution is dependent on a number of factors such as genetics, gender and age. OVERALL body fat must be reduced to lose fat in any particular area. Although fat is lost or gained throughout the body it seems the first area to get fat, or the last area to become lean, is the midsection (in men and some women, especially after menopause) and hips and thighs (in women and few men).
This means, that if you want to lose fat in a certain area - you have to work hard and burn lots of calories. This way you will lose fat all over the body. As you become leaner - you will start to notice the fat leaving your targeted areas. Strength training should be done for all muscle groups to be balanced.
My take on the whole thing... STOP focusing on targeted areas and instead focus on overall health. Exercise to be strong and healthy for life :)
I can't count how many times someone says to me that they want to get rid of fat in a certain area - and they want exercises on how to do that. Unfortunately, this type of thinking is completely wrong. We cannot spot train.
Our bodies have fat throughout our bodies and the distribution is dependent on a number of factors such as genetics, gender and age. OVERALL body fat must be reduced to lose fat in any particular area. Although fat is lost or gained throughout the body it seems the first area to get fat, or the last area to become lean, is the midsection (in men and some women, especially after menopause) and hips and thighs (in women and few men).
This means, that if you want to lose fat in a certain area - you have to work hard and burn lots of calories. This way you will lose fat all over the body. As you become leaner - you will start to notice the fat leaving your targeted areas. Strength training should be done for all muscle groups to be balanced.
My take on the whole thing... STOP focusing on targeted areas and instead focus on overall health. Exercise to be strong and healthy for life :)
Monday, March 14, 2011
Metabolism
Hi All!
I thought today I would talk a bit about metabolism - something I haven't mentioned in awhile.
Metabolism is the chemical reactions that go on inside your body that allow you to live and grow. Your metabolism helps you to digest food and absorb nutrients. Obesity is strongly linked to slow metabolism – as you are not digesting your food as quickly as someone with fast metabolism.
There are lots of ways in which you can boost your metabolism. Unfortunately, part of the aging process involves our metabolism slowing down – which is largely the reason why older people find it harder to keep weight off than when they were younger.
The best metabolism booster is exercise!!! In particular, strength training is the absolute best metabolism booster. The more muscle you have the better metabolism you have. So keep lifting those weights :)
Another great metabolism booster is vegetables with a lot of fiber. They take a lot of energy to digest them and in turn the body boosts it's metabolism. So foods like spinach and broccoli are amazing. Be sure to eat them every week. I NEVER make a salad anymore without spinach...
Another metabolism booster is lean meats. This is for two reasons -
1. They are high in protein - so you feel full longer
2. They are thermogenic - which means they help the body create heat. When the body heats up it burns more calories by using more energy. Some examples of lean meats are turkey, chicken, eggs and fish.
Spicy foods also boost your metabolism because they are also thermogenic like the lean meats. Cayenne pepper is the best spice for boosting your metabolism.
Water is another important factor for your metabolism. If you are dehydrated your metabolism slows down!! Yikes! Be sure to drink plenty of water throughout the day.
I hope you use this easy tips to help boost your metabolism!!
I thought today I would talk a bit about metabolism - something I haven't mentioned in awhile.
Metabolism is the chemical reactions that go on inside your body that allow you to live and grow. Your metabolism helps you to digest food and absorb nutrients. Obesity is strongly linked to slow metabolism – as you are not digesting your food as quickly as someone with fast metabolism.
There are lots of ways in which you can boost your metabolism. Unfortunately, part of the aging process involves our metabolism slowing down – which is largely the reason why older people find it harder to keep weight off than when they were younger.
The best metabolism booster is exercise!!! In particular, strength training is the absolute best metabolism booster. The more muscle you have the better metabolism you have. So keep lifting those weights :)
Another great metabolism booster is vegetables with a lot of fiber. They take a lot of energy to digest them and in turn the body boosts it's metabolism. So foods like spinach and broccoli are amazing. Be sure to eat them every week. I NEVER make a salad anymore without spinach...
Another metabolism booster is lean meats. This is for two reasons -
1. They are high in protein - so you feel full longer
2. They are thermogenic - which means they help the body create heat. When the body heats up it burns more calories by using more energy. Some examples of lean meats are turkey, chicken, eggs and fish.
Spicy foods also boost your metabolism because they are also thermogenic like the lean meats. Cayenne pepper is the best spice for boosting your metabolism.
Water is another important factor for your metabolism. If you are dehydrated your metabolism slows down!! Yikes! Be sure to drink plenty of water throughout the day.
I hope you use this easy tips to help boost your metabolism!!
Blood Pressure and BMI
Hi Everyone!
It's important to regularly check your health numbers. One of the most important is your blood pressure. You should check your blood pressure at least twice a year! Blood pressure is a measure of the pressure or force of blood against the walls of the arteries, expressed as a ratio in millimetres of mercury, or mm Hg. The top number (systolic) represents the pressure when the heart contracts and pushes blood out, while the bottom number (diastolic) is the lowest pressure when the heart relaxes between beats.
It's important to regularly check your health numbers. One of the most important is your blood pressure. You should check your blood pressure at least twice a year! Blood pressure is a measure of the pressure or force of blood against the walls of the arteries, expressed as a ratio in millimetres of mercury, or mm Hg. The top number (systolic) represents the pressure when the heart contracts and pushes blood out, while the bottom number (diastolic) is the lowest pressure when the heart relaxes between beats.
Normal blood pressure is 120/80. Blood pressure that is consistently more than 140/90 mm Hg is considered high.
If your blood pressure is high there are some things you can do to help. Eat a balanced diet, reduce salt and alcohol intake, be physically active and avoid smoking to help lower blood pressure. Maintain a healthy weight — even a small reduction in weight, as little as 10 per cent, can dramatically decrease the chances of having a stroke or heart attack. Also, set aside some time every day to relax. Stress can cause blood pressure to rise in the short-term.
Another quick method to check your health is calculate your BMI. You BMI is calculated using your height and weight to determine if you are at a healthy weight. Check the table to see where you fit
Now, BMI has some limits. It doesn't account for muscle mass. A male athlete would likely fall into the overweight or obese category because this table does not account for the fact that muscle weights more than fat. So take this information with caution.
Monday, March 7, 2011
Motivation To Exercise
Hi Everyone!
How do you find motivation to exercise when you just don’t feel like getting off your butt? I ask myself this question every now and then, and I have the feeling I’m not the only one. Here are some factors that keep me motivated to exercise.
1. Living A Long Enjoyable Life - This one is so important to me. I am only 25 years old. I want to live long enough to have children, grandchildren, and great grandchildren. I know that staying healthy and active keeps me on the right path to reach this goal. I also want to be able to play with my children (grandchildren) and I know I will need to maintain a certain fitness level to be able to do that..
2. Having Fun and Challenging Myself - when I exercise I crave the sense of accomplishment. I love to challenge myself out of my comfort zone because I feel so successful afterward!
3. Time Dedicated To Me - Sometimes life gets so busy and crazy. When I exercise it's my time! I am a priority and it's important to take care of myself.
4. More energy - I feel rejuvenated, happy and healthy after a workout. Gotta love that feeling
4. Stress Relief - Exercise helps me sort out the stresses of life. I have time to myself to contemplate and think about what is going on in my life.
5. To Look Good - Exercise helps keep weight in control and tone muscles. After I exercise I feel strong, healthy and beautiful.
6. The Adrenaline Rush - there is always a point in my workout where I get a rush of adrenaline - I feel like I can accomplish anything! I love that feeling.
7. To Help My Self Esteem - I used to have a poor self esteem. Now that I have incorporated exercise into my life on a regular basis I feel better about myself. I also hate that "blah" feeling you get when you don't exercise. I think the "blah" feeling really wears on your self-esteem.
8. The Post Workout Feeling - after a workout I feel high! It's an indescribable, unbeatable feeling that keeps me going!
9. Signing Up For A Race - as soon as I pay my fee's for a half marathon my motivation sky rockets. If you make a commitment to any type of race (5 km, 10 km, half marathon, triathlon - you name it) you will immediately feel more motivated.
10. Exercise Buddy or Personal Trainer - when you have someone else to exercise with you are much more motivated. That person will push you when you really have no desire to get your butt off the couch.
11. Reading About Health and Fitness - reading magazines, blogs, forums, books, etc. helps you stay motivated. The more you think about exercise the more likely you are to do it :)
12. Rewards - make reasonable yet challenging goals and reward yourself. I say this all the time - but I don't know if anyone does it.
13. Your Before Picture - take a picture of yourself when you start exercising and refer back to it every few months. It is amazing how much your body changes as you lose weight!
14. Happiness - studies show that people who exercise are happier! That seems so obvious to me. Anyone I know who lives an unhealthy lifestyle does not seem as happy to me. What a great reason to stay motivated!!!
I hope some of these reasons help you stay motivated to life a healthy and active lifestyle :)
How do you find motivation to exercise when you just don’t feel like getting off your butt? I ask myself this question every now and then, and I have the feeling I’m not the only one. Here are some factors that keep me motivated to exercise.
1. Living A Long Enjoyable Life - This one is so important to me. I am only 25 years old. I want to live long enough to have children, grandchildren, and great grandchildren. I know that staying healthy and active keeps me on the right path to reach this goal. I also want to be able to play with my children (grandchildren) and I know I will need to maintain a certain fitness level to be able to do that..
2. Having Fun and Challenging Myself - when I exercise I crave the sense of accomplishment. I love to challenge myself out of my comfort zone because I feel so successful afterward!
3. Time Dedicated To Me - Sometimes life gets so busy and crazy. When I exercise it's my time! I am a priority and it's important to take care of myself.
4. More energy - I feel rejuvenated, happy and healthy after a workout. Gotta love that feeling
4. Stress Relief - Exercise helps me sort out the stresses of life. I have time to myself to contemplate and think about what is going on in my life.
5. To Look Good - Exercise helps keep weight in control and tone muscles. After I exercise I feel strong, healthy and beautiful.
6. The Adrenaline Rush - there is always a point in my workout where I get a rush of adrenaline - I feel like I can accomplish anything! I love that feeling.
7. To Help My Self Esteem - I used to have a poor self esteem. Now that I have incorporated exercise into my life on a regular basis I feel better about myself. I also hate that "blah" feeling you get when you don't exercise. I think the "blah" feeling really wears on your self-esteem.
8. The Post Workout Feeling - after a workout I feel high! It's an indescribable, unbeatable feeling that keeps me going!
9. Signing Up For A Race - as soon as I pay my fee's for a half marathon my motivation sky rockets. If you make a commitment to any type of race (5 km, 10 km, half marathon, triathlon - you name it) you will immediately feel more motivated.
10. Exercise Buddy or Personal Trainer - when you have someone else to exercise with you are much more motivated. That person will push you when you really have no desire to get your butt off the couch.
11. Reading About Health and Fitness - reading magazines, blogs, forums, books, etc. helps you stay motivated. The more you think about exercise the more likely you are to do it :)
12. Rewards - make reasonable yet challenging goals and reward yourself. I say this all the time - but I don't know if anyone does it.
13. Your Before Picture - take a picture of yourself when you start exercising and refer back to it every few months. It is amazing how much your body changes as you lose weight!
14. Happiness - studies show that people who exercise are happier! That seems so obvious to me. Anyone I know who lives an unhealthy lifestyle does not seem as happy to me. What a great reason to stay motivated!!!
I hope some of these reasons help you stay motivated to life a healthy and active lifestyle :)
Falling Off The Wagon ...... Getting Back On
Hi Everyone!
Falling off the wagon happens to the best of us! I know I have been there.
There are so many reasons that this can happen. Sometimes, our life throws us some type of curve ball that sends our typical routine down the drain and we struggle to make it through each day. Other times we lose motivation and confidence and we self sabotage our health and fitness. No matter what the reason, eventually we have to get back on the wagon.
So, how do you get back on the wagon?
Firstly, acknowledge that you're slipping up- but don't berate yourself. Self loathing only serves to frustrate you and cause you to eat garbage- and more of it. Give yourself some leeway. Some things you may want to tell yourself are, "I know I'm eating poorly and not exercising, but at least I'm aware of it" or "clearly, I don't feel as good now as when I living a healthy lifestyle - I can't wait to get back into shape". The one thing that you DO NOT tell yourself is that "I'm lazy and fat" and "I'll never lose this weight and get back into shape". Sometimes, being more lenient on yourself will actually prevent some of that emotional, guilt driven, impulsive eating.
The next step is to get motivated. Make a list of the reasons you were motivated to exercise in the first place. Post the list on your fridge and refer to it daily. You also might want to write down the main reason you fell off the wagon and really think about what you will change so you don't fall off again. For example, if you think the reason you fell off the wagon is because you hate exercise. Then you need to find some type of exercise you enjoy. If you do the same exercise -you will likely just fall off again.
The next step is to get back on the wagon! Have friends and family support you. If you can partner up with someone you will increase your chance of success! Make commitments to exercise, clean out the junk in your cupboards and believe in yourself!
You CAN do this :)
Falling off the wagon happens to the best of us! I know I have been there.
There are so many reasons that this can happen. Sometimes, our life throws us some type of curve ball that sends our typical routine down the drain and we struggle to make it through each day. Other times we lose motivation and confidence and we self sabotage our health and fitness. No matter what the reason, eventually we have to get back on the wagon.
So, how do you get back on the wagon?
Firstly, acknowledge that you're slipping up- but don't berate yourself. Self loathing only serves to frustrate you and cause you to eat garbage- and more of it. Give yourself some leeway. Some things you may want to tell yourself are, "I know I'm eating poorly and not exercising, but at least I'm aware of it" or "clearly, I don't feel as good now as when I living a healthy lifestyle - I can't wait to get back into shape". The one thing that you DO NOT tell yourself is that "I'm lazy and fat" and "I'll never lose this weight and get back into shape". Sometimes, being more lenient on yourself will actually prevent some of that emotional, guilt driven, impulsive eating.
The next step is to get motivated. Make a list of the reasons you were motivated to exercise in the first place. Post the list on your fridge and refer to it daily. You also might want to write down the main reason you fell off the wagon and really think about what you will change so you don't fall off again. For example, if you think the reason you fell off the wagon is because you hate exercise. Then you need to find some type of exercise you enjoy. If you do the same exercise -you will likely just fall off again.
The next step is to get back on the wagon! Have friends and family support you. If you can partner up with someone you will increase your chance of success! Make commitments to exercise, clean out the junk in your cupboards and believe in yourself!
You CAN do this :)
Thursday, March 3, 2011
Everythings Amazing and Nobody's Happy
Hi All!
This really doesn't have much to do with bootcamp. However, sometimes we need a little laugh. I found this short clip awesome! It reminded me to step back and appreciate everything we have :)
I hope you enjoy it as much as I did.
http://www.youtube.com/watch?v=8r1CZTLk-Gk
Have a fantastic day :)
Kristen
This really doesn't have much to do with bootcamp. However, sometimes we need a little laugh. I found this short clip awesome! It reminded me to step back and appreciate everything we have :)
I hope you enjoy it as much as I did.
http://www.youtube.com/watch?v=8r1CZTLk-Gk
Have a fantastic day :)
Kristen
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