Monthly Archives: March 2012

Friday Fit Advice

A Winning Weight-Loss Combo

Approach eating and training with the same mind-set

1 You have to be consistent. Just like you can’t only do a long run and expect to finish a race well, you can’t focus on your diet just a few days of the week.

2 One bad run doesn’t ruin your training, and one bad meal (or day of bad eating) doesn’t derail your weight-loss quest. Lace back up and get out there.

3 Get to the starting line by setting small goals, like running for a half-mile beyond your current limit, or choosing a granola bar instead of candy.

4 There are days you don’t want to run and days you want to raid Dunkin’ Donuts. Tell yourself you’ll just go two miles; chances are you’ll pass up the DD.

 

Questions:

1. What is your favorite way to burn calories?

2. Do you think comparing your diet to a run will help you stick to your plan?


Thursday Fact Vs. Myth

You should wear lighter shoes when running on a treadmill.

FACT

Brooks Pure Cadence Running Shoe. Best minimalist shoe for overpronators!

These are the minimalist shoes I want!

If you have lighter shoes, yes. Your joints and limbs require less cushioning as a treadmill absorbs shock far better than the road. Some shoe companies offer models specifically designed for ‘mill use, with less internal cushioning (especially at the forefoot and toes) and more external ventilation (to counter the heat-producing friction of TM belts). Or just switch out your heavyweight kicks for lightweight trainers or minimalist shoes. I run with my old shoes when I run on the treadmill cause I need less support and keep my newer shoes for when I run on the road ;)

Questions:

1. Do you run in minimalist shoes?

2. What is your favorite shoe to run in?


Wednesday Fit Recipe

Light Mexican Lasagna

Who doesn’t love the classic Mexican lasagna? I’ve take the recipe and incorporated some healthy adjustments ;) I’ve extended the ground beef with re-fried beans which helps lower saturated fat and add more fiber, using corn in the recipe adds volume and nutrients, such as folate and manganese, and not so many calories. The whole wheat tortillas, onion, green pepper, and onion add about 3 grams of fiber per serving. Switch out the seasoning packet for spices plus flour to thicken, sprinkle cheese on top only. Garnish with shredded lettuce and chopped tomato for added eye appeal.

Ingredients:

  • 2 pounds extra-lean ground beef (95% lean) (I used 1 lb of hamburger and 1 lb of turkey burger)
  • 1 medium onion, chopped
  • 1 medium green pepper, chopped
  • 3/4 cup water
  • 2 tablespoon all-purpose flour
  • 2 tablespoon hot chili powder
  • 2 teaspoon garlic powder
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon salt
  • 2 can (16 ounces) refried beans
  • 1 cup salsa
  • 4 whole wheat tortillas
  • 1 cup frozen corn
  • 1 1/2 cup shredded sharp cheddar cheese
  • Shredded lettuce and chopped tomatoes, optional

Directions:

  • In a large nonstick skillet, cook the beef, onion and green pepper over medium heat until meat is no longer pink. Stir in the water, flour, chili powder, garlic powder, cumin, coriander and salt. Bring to a boil. Reduce heat; simmer, uncovered, for 5-6 minutes or until thickened.

In a small bowl, combine beans and salsa. Place two tortillas in a round 9×13 baking dish coated with cooking spray. Layer with half of the beef mixture, bean mixture and corn; repeat layers. Top with cheese.

  • Bake, uncovered, at 350° for 25-30 minutes or until heated through and cheese is melted. Let stand for 5 minutes before cutting. Serve with lettuce and tomatoes if desired. Yield: 12 servings.

Questions:

1. Whats your favorite Mexican dish?

Mine is defiantly nachos!!!!!!


Tuesday Fit Challenge

100 pushup plan

Okay girls and boys are you ready for today’s challenge? Here goes…I want you to do 100 push-ups! Yikes, that’s a lot of push-ups! My goal is to perform all “boy” push-ups but I want you to do girl if that will help you take on the challenge! I don’t expect you to do them all in one time slot. I’m going to do 15 at a time so I keep good form and get the full benefit of a push-up.

Pushups are one of the oldest and most basic exercises and they are very effective. They work out all the muscles in the upper body and build optimal strength in the forearms, wrists, upper arms, shoulders and chest. Pushups push the body toward physical exertion. In addition to building strength, they force the heart to work harder and the blood to pump faster. This increases metabolism and helps you burn more calories. The benefit of the pushup is still felt hours after the exercise is done.

Doing pushups on a regular basis will make you stronger and improve your overall conditioning. However, it will also increase your confidence. You will find that doing pushups in sets of 25, 50 and 100 will build massive arm and upper body strength. Do it regularly and you will build as much strength as the guys who spend hours in the gym. This will give you tremendous pride in your accomplishment and the confidence that comes with achievement.

Women typically have less upper body strength than men. While there has been an increase in womens’ weightlifting, many women are not comfortable lifting barbells and heavy dumbbells. Pushups can be the great equalizer. Women who do pushups can quickly build strength in the chest, upper arms, forearms and wrists. Doing three sets of 10 to 15 pushups is a great starting point for women who want to get stronger.

In addition to building upper body strength and gaining more power in the arms, shoulders and hands, pushups done with the proper form will help build the core musclesin the middle of your body. To do pushups properly, your elbows must be fully extended at the start and end of a pushup, your toes should be on the floor and your legs, hips and back should be straight.

Questions:

1. Who’s in??
2. Are you going to do them all in one shot or break them up?
3. Are you doing girls or boys?

Monday Fit Workout

I’m back, refreshed, and excited to get back to posting! It’s so nice to take a break from our daily routines once in ‘n’ awhile and do those things we don’t normally have time to do.  I painted and moved my kids bedrooms around, took a trip to Florida, deep cleaned (much needed), and took a extra nap or two ;).

So today’s workout is a new favorite of mine, I would rate this a 6 on a scale of 1-10 of hardness. You can change the intensity by adjusting your incline. If it’s to easy move up your incline if its to difficult move your incline to a zero. Each workout I post can be adjusted to your individual fitness level. Don’t be shy, leave a comment, I’m here to help and answer questions :) Have fun and get nice and sweaty!

Quick and Effective

Questions:

1. Do you usually run with an incline, when you run on the treadmill?

2. Have you tried any of my workouts yet, which one, did you like it?


Friday Fit Advice

Some of you are probably wondering what the heck is all the hype about Coconut Oil. Coconut oil is an easy and slimming way to add a taste of the tropics to your meals. When it comes to cooking and baking oils, canola and extra virgin olive oil get all the love. But there’s something very unique about coconut oil, despite it being made up of 90 percent saturated fat. Recent research suggest that this tropical oil isn’t as bad for your heart and waistline as previously thought.

Recent research shows that not all saturated fats are the same. The fatty acids in coconut oil are primary MCTs which tend to be quickly used by the body as fuel rather than being stored as fat. Studies have show that diets that include MTCs promoted greater weight loss and increased metabolism. Lastly remember that coconut oil is still a high calorie, high-fat food at 120 calories and 14 grams of fat per tablespoons. So portion control is crucial.

I use coconut oil any time a recipe calls for oil, pop popcorn,to brown chicken, stir fry, granola, the options are limitless. Here is the brand that I prefer.

coconut oil :-)

Questions:

1. Do you use coconut oil?

2. What is your favorite way to use coconut oil?


Thursday Fact Vs. Myth

Stress Causes Gray Hair

Fact

It’s possible. Stress hormones may affect the delivery of pigment to hairs or lead to inflammation that damages the pigment cells of hair follicles. That said, the single biggest predictor of when you’ll sprout sliver strands is genetics. So keep your stress levels down!

it only gives you gray hair.

Questions:

1. Whats the biggest factor in your life that causes you stress?

My kids, gotta love them!

2. What do you do to de-stress?

Exercise!


Wednesday Fit Recipe

Favorite Granola

Notice the title, Favorite Granola. I have a gazillion and one granola recipes, it’s one of my favorite treats but this has got to be my very favorite! It’s simple, crunchy, sweet, and just plain delicious. I make a batch of granola about every other week, I always double the recipe put half of it in a cookie jar and freeze the other half. I love granola plain, in yogurt, on top of my protein shakes, on top of oatmeal, for cereal, the list goes on and on and on and on. I realize granola is high in calories so I “try” and eat it in moderation.

Ingredients:

8 c. oats

3 c. whole almonds (you can use any type of nut)

1/2 c. brown sugar

1 t. salt

1 t. ground cinnamon (I like more)

1/2 c. canola oil (You can use any type of oil, my favorite is coconut because it’s healthier)

1/2 c. honey (tip:use same measuring cup that you measured the oil in and the honey will slide right out)

2 t. vanilla extract

3 c. dried fruit (my favorite is craisins and blueberries)

Handful of Flax and Chia seeds (optional)

Directions:

Preheat oven to 300 degrees. In a large bowl, mix oats, almonds, brown sugar, salt, and cinnamon.

In a small saucepan, warm the oil and honey. Wish in vanilla extract. Pour the honey, oil, and vanilla mixture over the oat mixture. Mix gently but well. Mix with spatula and then your hands.

Spread mixture on two cookie sheets and bake for 40 minutes, stirring after the first 20. Cool, then break up clumps. Mix in dried fruits. At this point I sprinkle flax seed and chia seeds on top for extra nutrition ;)

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Questions:

1. How do you eat your granola?

2. Do you have a favorite recipe or brand you love?


Tuesday Fit Challage

No Soda Pop

I know your probably thinking what the heck, Jeralyn drinks soda, that’s the biggest No-No. I know, I know, I know, for the life of me I can’t stop! I have a Diet Coke at least once a day, its my treat, what can I say. My husband looks at me funny as I pop my multivitamin in my mouth then wash it down with a swig of Diet Coke. So who’s with me, it’s only for a day…it will be the longest day of my life. If your not a soda drinker try and increase your H2O today and see if you feel any different.

Questions:

1. Who’s going to try for a day?

2. Do you drink soda?

3. If so whats your fave?


Monday Fit Workout

Medley Circuit

I did this workout Friday after lifting Chest and Triceps. Time flew by before I knew it the workout was over, I was a sweaty mess and I had burned a gazillion calories. I love workouts that don’t seem like work but in the end you know you’ve worked your butt off (literally ;). Jump roping is a great way to mix up your cardio routine not to mention it’s a full body workout. I love to change what I do when I jump rope to add variety and spice. Have fun getting nice and sweaty!

Jump Rope

Questions:

1. Do you ever jump rope?

2. Whats your favorite piece of equipment to perform cardio on?


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