Bringing Wellness Full Circle

Archive for November, 2011

Boot Camp Workout

So yesterday I was telling you about the burpees (so far, we only have one suggestion: FAT BURNERS) that we did in our challenging workout.  Which made me think: maybe you would like to read what we did and do it on your own whenever the desire strikes (!!!)?  Well, just in case, here it is:

BOOT CAMP INTERVALS WORKOUT

5 minute warm up

Each interval has four exercises.  Do each exercise for one minute. Do each interval twice with 30 seconds rest in between each.  After each segment, rest about 1 minute.  If this is not enough for you, congratulations–you get to do it all over again!

INTERVAL 1

Football drill; Pulse squats; Staggered push ups; Side to side low lunges  REPEAT

INTERVAL 2

Burpees; Plank; Reverse Crunch; Triceps push ups (tri rises)  30 seconds each side  REPEAT

INTERVAL 3

Road Runners; 6 inches; Spider push ups; Hamstring work, 30 seconds each side  REPEAT

INTERVAL 4

Clock lunges Right, Clock lunges Left, Reverse crunches, Superman with breast stroke  REPEAT

Email me if you have any questions!  Hydrate and have fun…

REPEAT

Burpees?

OK, this morning, while we were doing a tough BOOT CAMP INTERVAL class, the ladies decided that the work BURPEES just didn’t cut it.  The other name for this exercise is SQUAT THRUSTS, which is no fun either.  So today, I am taking suggestions for a new name–give me your input, and we’ll re-baptize the move!

Movement Progression


There are a variety of ways for you to progress.  You can change weights, rep pattern, intensity, speed or duration.  You can change the exercise you are doing.  Your key is to always push forward once an exercise is not challenging you any longer.  Here are some ideas for you:Change your position.Look for ways you can change your position to make moves a bit different. If you usually do regular squats, try taking the feet wide and the toes out to fire different muscle fibers. Change your chest press by going to an incline bench or elevate your feet during push-ups.

Change the type of resistance.If you gravitate to machines, try free weights or the cable machines. If you always do free weights, try some of your exercises with resistance bands. Movements will always feel different when you change the resistance.

Go from bilateral to unilateral. One of the most interesting ways to change exercises is to use only one arm or one leg at a time. This makes almost any lower body move (like squats or deadlifts) more intense and even upper body moves get more challenging when you switch to one arm at a time (as in a one-armed chest fly).

Add a balance challenge. Going unilateral, as mentioned above, can make balancing more of a challenge but, even more challenging, is using something like a ball, foam roller, BOSU Balance Trainer or inflatable disc.

Do more compound movements. Doing two exercises at once can save time and add a new dimension to your workouts. Try doing squats with an overhead press or deadlifts with a row.

 

Yummy and Healthy!

I posted a couple of recipes in the yummy and healthy page of this blog.  Check them out!

My only responsibility for Thanksgiving this year is pumpkin pie.  Below is my recipe for a crust-less one.

What about you?  Are you making the whole meal?  Would you like to share one of your favorite healthy Thanksgiving recipe?  Enter it in the comment section and I will make it a blog post–we’ll all get to enjoy it!

Here is the recipe:

CRUSTLESS PUMPKIN PIE

1 1/2 cups cooked pumpkin

¾ cup honey

½ teaspoon each sea salt, cloves and nutmeg

1 ¼ teaspoon cinnamon

3 eggs

1  13-oz can skim evaporated milk

¼ cup skim milk

Nonstick cooking spray

Mix all ingredients together and pour into a pie plate coated with nonstick cooking spray.  Bake at 350 degrees F for 30 minutes.

8 Servings; 170 calories each, 3 g fat, 33 g carbohydrates, 1.5 g fiber and 5 g protein

Barb’s Pumpkin Muffins

I could not stand it anymore; I just had to have something pumpkin-y the other day.  So, here’s the result:

Barb’s Pumpkin Muffins

1 cup rolled oats

1 cup whole wheat flour

2 tsp baking powder

1 tsp baking soda

1 tsp salt

1 egg

1 1/2 cups cooked pureed pumpkin

1/4 cup honey and 2 T Truvia/Stevia

1 T pumpkin pie spice

Nonstick cooking spray

Preheat oven to 35o degrees F.  Spray a 12-muffin cup pan generously with nonstick cooking spray.  Mix all ingredients together and pour batter into prepared muffin cups.  Bake for 20 minutes or until toothpick inserted in center of muffins comes out clean.

Per muffin: 102 calories, 1.6 g fat, 20 g carbs, 3.3 g protein and 2.8 g fiber

I pulled them out of the oven, grabbed one, poured some hot coffee and went to sit on my patio–perfect!

First Barb’s Fit U Blog Post!

To celebrate 52 weeks of FROM THE INSIDE OUT newsletters, I have decided to launch the Barb’s Fit U Blog!  From now on, I will put the same information that is in the newsletter in this blog form, and add a lot more.  There will be a Recipe page, a Q&A page that I will check regularly to answer your questions, a Motivation page dedicated to help you on your journey, and more to come.  You can subscribe to it, browse through it, look back at some stuff and have it all at your fingertips any time you need any thing.  Hope you will like it and find it useful!

So, here is to Barb’s Fit U’s new blog post!

Olives and oranges–good for you!

Let’s learn and get fit together.

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