The Fit 7

You're the Best Hero Ever!

2009-08-22T21:15:00.000-07:00

As a mother of five, the decision to take care of my body and lose weight was not based on the fact that I wanted to be a good example to my children but because I needed more energy to be a better, more fun mom. Personally I was dealing with a lot of anxiety and loss of interest in my past hobbies. So began my journey to get fit. I started slow and alone. I jogged in place and did old school calisthenics for the first three months. I didn't know what I was doing to tell the truth. But that was okay because my desire to learn how best to whip my body into shape and got me creative in looking for ways to do it while caring for my five children.

As I progressed in fitness I felt my energy and zest for life return. Little by little, I was getting my old body back. My jogging in place turned into running and going for walks with the kids and my calisthenics turned into interval weight training. I tried yoga, pilates, kickboxing. I bought an elliptical machine, treadmill, row machine, trampoline, hand weights, exercise bands, and more. I beleive that my variety in activities is one of the reasons why I have had such success in weight loss and getting stronger. All of these I enjoy doing but the one thing that gets me energized and really makes me feel young again is playing with my kids.

I gradually had more energy and time to play sports and other things with my kids as my lifestyle changed for the better. I realized that playing is the best way to exercise. Not only do you help yourself with fun and stress relief but you are spending quality time with your kids. Keeping your kids fit as well is a bonus. Here is a list of things you can do with your children that are fun and burn calories:

1.Basketball: Shooting hoops can be competitive or practice and it burns around 250 calories in 1/2 an hour

2. Frisbee: Throwing around the frisbee is fun for all ages and burns around 150 calories in 1/2 an hour

3.Hiking: Take the kids on a hike and burn 200 calories in 1/2 an hour.

4.Tag: Running around the yard can burn 170 calories in 1/2 an hour

5. Obstacle course: Challenge yourself and your kids with jumps and ducks and roundabouts and burn around 125 calories in 1/2 an hour

There are many more things you can do with your family that help you stay fit and have fun while keeping your children engaged in your life and staying fit themselves. Even though maybe the reason you exercise isn't to be a good example for your children, the fact of the matter is you are being a good example for your kids. Involve them in your pursuit of a healthy body and lifestyle and it will stick with them and be much easier for you to stick with it.

Recipe of the Week:

Caprese Salad

2 medium red tomatoes, cut into wedges

2 medium yellow tomatoes, cut into wedges

3/4 cup diced fresh mozzarella cheese

1/4 cup chopped fresh parsley

2 tablespoons chopped fresh basil

1 tablespoon balsamic vinegar

1/4 teaspoon salt

Freshly ground pepper to taste

Gently toss tomatoes, mozzarella, parsley, basil and salt together in a large bowl. Season with pepper.

10 min Exercise:

2 min jumprope

1 min squat jumps(squat down then jump up)

2 min high knees

1 min scissor jumps (jump up and scissor your legs)

2 min butt kicks

1 min 180 jumps

1 min jog in place

Stretch

2009-08-17T17:51:00.000-07:00

Ever have any health questions that need answering and you want a professional to answer it? I met a really nice guy who has a really useful website called Dr. O's Healthy Space Channel. Dr. Okwuje is a weight loss doctor and is an athlete himself. This is a quote from his site-

"Dr. Okwuje isn’t your average medical practitioner. As an athlete and trainer for many years, he has personal experience in the field of health and personal fitness and is an avid researcher in the emerging field of DNA health. He has seen which ingredients work for and against the body in relation to various body types and levels of metabolism."
He talks about water consumption, iron levels, healthy weightloss the natural way and many other hot topics. Check it out and ask whatever health and fitness question you have!

Quick Healthy Tip: Add spinach to your lettuce as you make your salad. Spinach has more nutrients than lettuce and still very little calories.

Target Zone Exercise: Lift the butt

Here are two exercises that are guaranteed to lift that tush:
1. Forward Lunge: Focus on a big push back up to stand to really burn that glute
2. Deadlift: Hold light handweights in standing position and bend over without bending the
knees. Return to standing position. This really helps to tighten that area where the
butt meets the thigh.

8 Fat Burning Foods

2009-08-14T14:39:00.000-07:00

Fill your pantry with these goodies to give your body the energy and fat burning it needs to stay fit and slim.
1. Eggs: Eggs contain vitamin B12 which is a nutrient proven to break down fat. Also eggs build more muscle than milk or beef. One a day will not raise your cholesterol.
2. Berries: They all contain fiber of different variety to help you feel fuller longer and calm your sweet tooth. They are also a good way to get your vitamins and antioxidants.
3. Beans: Beans are a low calorie food that gives you three key ingredients for losing weight: protein, fiber, and iron. Whole Grain: Rice, pasta, and bread all come in a variety of whole grain selections. Choosing these over the processed white will prevent your body from storing fat.
4. Olive Oil: Cook with this un-saturated fat to help you control your cravings and keep your cholesterol down. It also has a better flavor than canola or vegetable oil.
5. Lean Meats: The body burns more calories digesting protein, which is what lean meats are, than carbs or fat, but it feels more satisfied and gives you more energy than eating fruits and vegetables alone. Turkey, chicken breasts, beef or pork loin are especially good choices.
6. Low-Fat Dairy: We all know dairy is great for our bones but few know that it is a great addition to our diet if we are trying to lose those pesky last pounds.
7. Green Veggies: Green vegetables are packed with vitamins and nutrients and loaded with fiber. Spinach and other leafy greens can be easily chopped and undetected in sauces or in stir-fries. They also fill you up with very little calories.
Try to include 2 or 3 in each of your daily meals for best results!

Recipe of the Week:

Seafood Shishkabobs

2 lbs. of butterfly shrimp
1 lb of medium sized scallops
1 large onion chunked
2 green peppers, chunked
2 large tomatoes, chunked
lemon pepper seasoning
garlic powder
cajun seasoning
2 Tbsp olive oil

Arrange seafood and veggies on skewers. Brush lightly with olive oil. Sprinkle with seasonings. Best on the bbq or broiled.

The newest way to lose those extra pounds is tagata interval training. This is not for the faint of heart. Make sure if you feel weak or dizzy to stop.

Warm up 5 min with a light jog
Sprint as fast as you can for 20 sec.
Walk for 10 sec.
Alternate between 20 sec of sprinting and 10 sec of walking 8 times for a total of 4 min.
Jog again for 3 min.
Repeat 4 min sprint/walk 2x more
Cool down with 5 min walk and stretching

Not Yet! I still have 15 more lbs. to lose!

2009-04-25T05:28:00.000-07:00

My youngest child, cutie-patootie that she is, has just turned one. She was my fifth in 5 years. Needless to say, after her birth I took a look at myself and decided I needed to concentrate on my health before I had another child. The first 20 lbs. were relatively easy to lose since I was much more active than when I was pregnant (for the past 5 years) and ate considerably less than the truckload of food at each meal. My husband and I decided to wait on having more children for many reasons. But last month, I thought despite our precautions I had become pregnant nonetheless. The idea of having another child was not devastating. Each of my children are precious bundles of fun and one more would just add to the party, but I didn't want to waste all the effort I put into losing weight and getting in shape. If I went through this pregnancy the way I went through the last five, I would have to start again from ground blob. So I went on a hunt for a way to have a baby and still keep working on my fitness. It was important to me that I do it naturally and safely for myself and my baby. There are so many things that you can do for your health that is not only safe during pregnancy but beneficial!

Exercising during pregnancy will:

help strengthen your body for delivery

improve your posture reducing the stress on your back muscles

relieve constipation

help you feel happier by releasing endorphins in the brain

help you sleep at night

more easily regain your pre-pregnancy body after delivery

There are a few things to keep in mind.

Always consult your doctor before starting an exercise routine.

Don't do too much bouncing or anything that could result in a fall or contact to the abdomen. e.g. skiing, horseback riding, contact sports

Listen to your body! If you are experiencing pain, shortness of breath, or dizziness stop immediately!

Remember! The goal is not to lose weight during pregnancy but to maintain your fitness level. Even a little weight gain is normal since you do have a little munchkin inside yourself in a big bubble of water!

If you are interested in learning more about how to maintain your health during pregnancy check this out: Click Here!

By the way, I wasn't really pregnant. Phew!

If your worried about putting on too many pounds during your pregnancy check out this wonderful tool by a lady who really knows her stuff:Click Here!

recipe of the week:

Lime Basil Tilapia

6 tilapia fillets

juice of 2 limes

1/2 med onion, sliced

15 basil leaves, roughly chopped

2 T. margarine or vegetable oil spread

Heat large skillet at med high heat. Saute tilapia in margarine lime juice for 5 minutes, sprinkle with salt then flip. Add sliced onions and basil and another sprinkle of salt. Cook covered for 8 minutes more. Serve with brown rice and your favorite vegetable.

10 min exercise- rev-up your metabolism without breaking your schedule

2 min- jog in place

1 min- squat with hands out in front then jump up and reach for the sky

1 min- jumping jacks

2 min- jog in place

1 min- stand facing wall with arms creating a box

jump 180 degrees until you face the opposite wall

1 min- lunge, jump up and quickly switch legs landing in lunge position with opposite leg forward

2 min- jog in place

Questions? Don't hesitate to ask.