Today's Workout Video - Core Exercises

Here's a great exercise video for you to try out. Core exercise are great because you can do them at home. The exercises on this video works both your legs and abdomen. Try them out.

Small Changes by Scott Aneuber

Once in a while Scott Aneuber, who helped with posting fitness challenges in the past, will be contributing articles for "Fitness Towards Healthiness". His segments will be categorized under "Inspirational Messages for the Insane". I think most of us do start to feel a bit insane when we are in the process of changing our lifestyle such as losing weight, eating healthy, maintaining an exercise regimen or just changes in our relationships or job. It's a difficult process for many of us; therefore, from time to time we need a little inspiration to help us get through the day and continue forward.

Small Changes

Article by Scott Aneuber

Are you insane? Too many of us are going about our lives in a way that can only be explained as insanity. We are doing the exact things over and over and expecting a different result.

We continue to do the same half-assed workout and wonder why we're not building muscle.

We still eat fatty, greasy foods filled with more calories than can be counted on a scale and wonder why we still got a gut and/or spare tire.

In fact, we do the same things over and over in too many areas of our lives, and yet we wonder why it still sucks.

We do the same thing at work and never get promoted.

We continue to take shortcuts, instead of making the little extra effort; we never truly challenge our selves and yet we still wonder why we haven't achieved our dream.

Are you insane?

Take one minute today and quietly think about at least one area of your life you'd like to change. It doesn't even have to be a major one, i.e., like your job, your relationship, or that extra 15lbs. you've been ignoring. It might simply be your attitude, maybe you haven't read a book since you last bolted out of a classroom or you haven't been able to pass up the dessert menu when you know you should.

Now, ask yourself, and be honest. Why have I not been able to make those changes?

You probably won't be able to come up with anything significant. Chances are your biggest obstacles aren't external but something requiring only a slight change. But small changes adds up quickly. Great wealth begins with a penny.

Sure, you might want to blame your struggles on your boss, your partner, boyfriend or girlfriend, the economy, OBAMA, the man, or whoever. But if you take a hard-assed, honest assessment, you'll find your biggest hurdle - the one you keep jumping and jumping and jumping over- might just have your name on it....

How insane is that?

Much love and aloha.. the eternal quest for the ironman kona 2011 still rocks... Scott

Today's Workout Video - Wall Ball Squat

This is a wonderful workout to strengthen and tone your thighs. It's simple and effective and you can do it at home. Workout balls are very inexpensive and you can find them at your local Target or Walmart. I did this exercise yesterday as part of my leg/thigh workouts. In combination with other core exercises, you'll have strong and tone thighs in no time. Try it out!!

Healthy Diet Challenge #2 - Lemony Herbed Pork Roast

** Review - For a simple recipe, the dish is very delicious. It has a slight tangy flavor. You have the choice to add oregano or thyme, I used fresh oregano and I also added an additional 1/4 teaspoon salt. I do recommend saving the basting and scoop some of the sauce over the pork roast before serving. I do recommend trying this recipe out! Preparation is quick and painless!

Today's healthy diet challenge is not from a "healthy diet" cookbook but the caloric total is pretty low and it serves 6 to 8. It's a great family meal. The fat amount per serving is 14g but it sounds delicious so I decided to try it out anyway. I'm planning to make it for dinner tonight. (I'll post a photo of the dish later this evening)

Play along in the challenge!!! If you decide to try it out, let me know what you thought of it!! I've never made this dish so I can't tell you how it taste but I think it's worth a try!

Lemony Herbed Pork Roast

Prep: 20 min
Marinate: 2 to 4 hours
Roast: 1 1/4 hours
Stand: 15 minutes
Oven: 325F

Ingredients:

2 to 3 pound boneless pork top loin roast (single loin)
2 teaspoons finely shredded lemon peel
3 tablespoons lemon juice
2 tablespoons olive oil
2 cloves garlic, minced
1 tablespoon snipped fresh oregano or thyme or 1 teaspoon dried oregano or thyme crushed
1/4 teaspoon salt
1/4 teaspoon black pepper

1. Place roast in a large resealable plastic bag set in a shallow dish. For marinade, in a small bowl combine lemon peel, lemon juice, olive oil, garlic, oregano, salt and pepper. Pour marinade over roast. Seal bag; turn to coat roast. Marinate in the refrigerator for at least 2 hours or up to 4 hours, turning bag occasionally.

2. Preheat oven to 325F. Drain roast, discarding marinade. Place roast on a roasting rack in an ungreased 9x13 inch baking pan or baking dish. Insert an oven-going meat thermometer into the center of the roast. Roast, uncovered, for 1 1/2 to 1 3/4 hours or until thermometer registers 150F.

Cover meat with foil; let stand for 15 minutes before slicing. The temperature of the meat after standing should be 160F.

Makes 6 to 8 servings

Nutrition Facts per serving:

Calories: 264 cal
Fat: 14g total fat (4g sat. fat)
Cholesterol: 82mg
Sodium: 152 mg sodium
Carb: 1 g
Fiber: 0 g
Protein: 33 g

Source: Better Homes and Gardens 9x13 - The Pan that Can Cookbook.

Tip of the Day - Work Out in the Morning

Work out in the morning. Research has shown that people who exercise in the morning keep their metabolism elevated for hours and thus get a jump on burning calories. Studies also show that people who start each day with a workout tend to stick with their programs longer.

Links to Fitness and Weight Loss Sites and Articles #1

I want to share a few fitness and weight loss links I've posted on Facebook in the last few months. I'll be posting the links that I posted on Facebook bi-monthly and share them with you here. Hope you'll find some of the sites and articles useful:

CalorieConnect.com - if you're looking for a calorie counter that provides the nutritional value of the foods you're eating, the calorie counter on this site is very useful.

How to Lose 20 lbs of Fat in 30 Days - Without Doing Any Exercise - this article provides a meal plan and 4 Rules to follow to help you lose 20 lbs.

Two Hundred Squats Program - it's very important to read the introduction and other information before starting on this program. More importantly, do the initial test first. I was in a world of hurt because I went straight ahead and started the program before doing the initial test. Ouch!

Simple Ways to Drop Sugar From Your Diet - this article shares tips on how to reduce your sugar intake from artificial sources of sugar such as high fructose corn syrup and refined sugars.

Two Hundred Sit Ups Training Program - this is similar to the aforementioned squat program. Again, be sure to read the introduction and the information provided in this program before attempting to challenge yourself. Take the initial test to determine your fitness level.

Today's Workout - Lunges Using a Resistance Band

If you don't have a gym membership or would like to work out at home at your convenience, a resistance band is a great strength training exercise tool. Today's video focuses on strengthening your gluteal and leg muscles. Try it out!

Tip of the Day

For every pound you lose, your resting metabolism drops by about 2 to 10 calories a day. Lose 10 pounds, and you now have to eat 20 to 100 fewer calories to maintain your trimmer physique, not factoring in exercise. However, you can prevent your metabolic rate from slipping while you get slim. One way is to lose fat but maintain muscle. You can do this by reducing calories and increasing aerobic and resistance exercise, says Hickey. Crash diets (fewer than 1,000 calories a day) may result in a higher percentage of muscle loss.

Tip Lose weight by cutting 250 calories a day and burning 250 calories per day through exercise. That will help you retain or even gain muscle while you lose a greater percentage of body fat.

Source: Prevention Magazine

Fitness Challenge #2 - Walking

This is our second week of challenges on Fitness Towards Healthiness.

Like I stated with last week's challenge, we will start off slowly and build our way up each week.

We will build up from last week's challenge and add an extra 5 minutes to your walk and an additional quarter mile distance the first two days. The third day will remain the same. I do recommend that you purchase a pedometer. Many are very low priced. You don't need anything fancy. A pedometer that measures the mileage and the time is sufficient. You can find pedometers online or at your local Walmart or Target if you don't have a sports store in your area.

Here is this week's challenge:

Walk x1 per day for 3 days this week:

1. Day 1 - Walk for 25 minutes, goal is 1 1/4 mile minimum

2. Day 2 - Walk for 30 minutes - goal is 1 1/2 mile

3. Day 3 - Walk for 30 minutes - goal is 1 1/2 mile

If you are unable to walk the specified distance, it's okay. but please try to walk the amount of time specified.

If you have health or physical restrictions/limitations, please consult your doctor before attempting any exercise regimen.

As in any challenge, if you want to extend yourself further than what is stated in the challenge, please feel free to do so. You may walk farther or longer . . .the goal is to get off of your chair and get going!!

Together we can accomplish our fitness goals if we stick it out and support one another.

Please let us know how you did with this challenge at the end of the week, we would love to hear that you accomplished this challenge!

Hope you'll join the challenge!!!

Today's Workout - 2 Minutes Abdominal Workout

Although abdominal workouts don't considerably reduce the amount of body fat to your waist area, it does help burn all around fat and strengthen your abdominal muscles. Try this 2 minutes exercise to strengthen your abdominal muscles.

Healthy Diet #3 - Stuffed Cabbage Rolls

8 large cabbage leaves
1 small round onion diced
1 egg slightly beaten
1/2 tsp dried basil
1/4 tsp black pepper
2 tbsp brown sugar
1 cup vegetable or beef broth from buouillon cube
1 1/4 cup minced celery
1 cup fresh bread crumbs
1 lb ground turkey
3/4 tsp salt
1 large tomato, peeled and coarsely chopped
Juice of 1 lemon

Break off 8 of the outer cabbage leaves and cook in a large kettle of slightly salted boiling water for 3 minutes or junt until limp. Drain and set aside

In a bowl, mix celery, onion, bread crumbs, egg, ground turkey, basil, 1/2 teaspoon salt and pepper.

Place about 1/3 cup meat mixture in center of each cabbage leaf. Fold sides over filling and roll ends over to make a neat package.

Place in a large skillet, seam side down.

Mix tomato, brown sugar, lemon juice, broth and remaining 1/4 teaspoon salt.

Pour over rolls, cover and simmer 45 minutes, occasionally spooning sauce over rolls

Serving size: 8

Total calories: 202 calories per serving.
Total fat: 8.3g (Sat fat 2.1 g)
Cholesterol 58 mg
Sodium: 393 mg

Today's Workout - 5 Minute Arm Workout Using Dumbbells

Today's workout focuses on your arms with the use of dumbbells. Don't forget to warm up with stretch exercises prior to working out to prevent injury. Here are a few sites that show samples of stretch exercises:

ABC of Stretching
Stretching Exercise for Women
Stretching Exercises

The Four Stages of Exercise Burnout

I recently read an article in "Women's Health" magazine that I found to be quite interesting. It discussed the four stages that lead to exercise burnout. This, I'm almost hesitant to admit, is my 3rd attempt towards a permanent healthy lifestyle change. What I found interesting about this article was that it described exactly what I've experienced that lead to my inability to stick to the goals I've set out to accomplish during my last two attempts. Recognizing the signs and preventing burnout will help you meet your exercise goals and remain motivated.

The four stages of exercise burnout are:

Stage 1 - The Honeymoon

Classic sign: You are rearing to go and you're determined to lose 20 lbs in 3 to 6 months. You set goals to work out at least 5 days a week and you have not missed any workout.

Burnout buster: When expecting too much early on, you start to burn out sooner as well. It's important to look at the big picture and set realistic work out goals that can be built up with time rather than over doing it from the start. Start slow, maybe walking for 30 minutes three times a week, and increase the distance and time each week. From there, you may add a low impact aerobic workout then add strength training as you progress.

Stage 2 - Disenchantment

Classic sign: When you don't see results immediately, your enthusiasm starts to wane and you begin to miss workouts or become less motivated to head to the gym.

Burnout buster: One of the major reasons that you start to feel less motivated and enthusiastic about working out is that you've set goals that may be difficult to accomplish. Setting smaller goals or short term goals that focus more on the process rather the end goal will help you to succeed and increase your confidence. For example, find an exercise regimen that will help increase your stamina or to maintain your energy, focus on aerobic exercises for their cardiac benefits, or concentrate on building muscle through strength training. As you meet each short term goal, you'll feel a sense of accomplishment and the enthusiasm to tackle the next goal.

Stage 3 - Stalling

Classic sign: As boredom and apathy sets in, you are less committed to the process and begin to lose sight of your goals. You begin making excuses to not work out - your job, family, the weather, etc.

Burnout buster: To conquer boredom, change things up. Find different ways to fuel your interest again; start a different workout regimen, take a different aerobic class, or workout with different equipments. Changing your routine will help you meet new goals that will make exercising fun or challenging again.

Stage 4 - Frustration and Surrender

Classic sign: Exercising is no longer at the top of your priorities and you eventually give up and stop exercising all together

Burnout buster: Make a commitment to stick to a schedule for at least 5 weeks. According to a study by Health Psychology, it takes at least 5 weeks to make a session a habit. Let your friends or family know what your goals are and what you wish to accomplish or find a support group that will help motivate you to stick to a schedule or exercise regimen.

Have you experienced these stages of exercise burnout in your attempt to lose weight or incorporate exercise into your lifestyle? Hopefully, this article will help you recognize what stage you're in and find a fix so you don't end up at stage 4.

Today's Workout Video - Resistance Band Training - Chest Muscles

Today's workout video focuses on strengthening your chest muscles using a resistance band. If you don't have a gym membership and would like to start on strength training, a resistance band is a useful exercise tool. Check it out!

Healthy Diet #2 - Grilled Margarita Chicken

Ingredients

1/2 cup orange juice
3 tablespoon tequila
1/2 jalapeno pepper, seeded and minced (wear gloves to prevent irritation)
2 garlic cloves, minced
2 teaspoon grated lime zest
2 tablespoons fresh lime juice
1 tablespoon canola oil
1 teaspoon chili powder
4 (1/4 - pound) skinless boneless chicken thighs
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper

Combine the orange juice, tequila, jalapeno, garlic, lime zest and juice, oil, and chili powder in a large zip-close plastic bag; add the chicken. Squeeze out the air and seal the bag; turn to coat the chicken. Refrigerate, turning the bag occasionally, at least 8 hours or up to overnight.

Spray the grill rack with nonstick spray; preheat the grill to medium or prepare a medium fire

Remove the chicken from the marinade and shake off the excess marinade. Discard the marinade. Sprinkle the chicken with the salt and pepper; place on the grill rack. Grill until cooked through 6-7 minutes on each side.

Per Serving (1 chicken thigh)
Prep time: 10 min
Cook time: 15 min
Servings: 4
Point value: 5

202 calories
10 g Fat
3 g Sat Fat
0 g Trans Fat
71 mg Chol
359 mg Sodium
1 g Carb
0 g Fiber
24 g Protein
29 mg Calcium



Source: the Weight Watchers All Time Favorite Cookbook

Healthy Diet #1 - Strawberry Banana Sparkling Green Tea Smoothie

Ingredients:

4 medium size strawberries sliced
1/2 banana sliced
4 oz Lipton Sparkling Diet Green Tea
5 to 6 cubes of ice
1 pack Splenda (if you want a little sweetness to it)

Add all the ingredients into a Magic Bullet or Blender. Add more ice cubes or Lipton Sparkling Diet Green Tea as needed.

Blend until smooth or consistency you want your smoothie
Serving: 8 oz

Review: This smoothie is a fast and simple way to make a cool drink that is filled with nutrients as well as the benefits of green tea. It's a great alternative for soft drinks and sweetened juice.

Fitness Challenge #1

This is our first week of challenges on Fitness Towards Healthiness.

With all the challenges, we will start off slowly and build our way up each week.

For many of you, this may be the first time in a long time that you've actually started an exercise regimen and it may be intimidating. Just remember, it starts with the first baby steps towards a healthier you. It doesn't happen overnight!

So. . .with that being said, here is my challenge for you this week:

Walk x1 per day for 3 days this week:

1. Day 1 - Walk for 20 minutes, 1 mile minimum

2. Day 2 - Walk for 25 minutes - goal is 1 1/4 mile

3. Day 3 - Walk for 30 minutes - goal is 1 1/2 mile

If you are unable to walk the specified distance, it's okay. but please try to walk the amount of time specified.

If you have health or physical restrictions/limitations, please consult your doctor before attempting any exercise regimen.

As in any challenge, if you want to extend yourself further than what is stated in the challenge, please feel free to do so. You may walk farther or longer . . .the goal is to get off of your chair and get going!!

Together we can accomplish our fitness goals if we stick it out and support one another.

Please comment on the wall when you have completed the challenge and tell us your experience. If you could not complete the challenge, it's okay. . .tell us what prevented you from completing it, the obstacles or limitations.

Hope you'll join the challenge!!!