Sunday, January 31, 2010

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.

Saturday, January 30, 2010

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.

Thursday, January 28, 2010

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!

Wednesday, January 27, 2010

Healthy Diet #2 - Grilled Margarita Chicken


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


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!!!

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