Saturday, October 31, 2009

Mmm...I smell popcorn


This is a picture of Liam, my little monkey!
Happy Halloween!
For my Trick-Or-Treaters I am making caramel popcorn balls. I know what you're thinking...why don't I give out apples, toothbrushes, floss, or sugar free gum??? Because although yes those are healthy, I want my usual 3 trick or treaters to come back next year. My Aunt always made these for Halloween and I have a special connection with caramel so it's the obvious choice. While I was looking up delicious recipes I found an article by Prevention Magazine. It was called "7 Foods That Should Never Cross Your Lips." Microwave popcorn--a popular snack at our household--has been named to Prevention Magazine's intriguing list of "7 Foods That Should Never Cross Your Lips." Shocking I know.

The reason? Microwaving can cause the chemicals in the lining of the bag, including perfluorooctanoic acid (PFOA), to vaporize and leach into your popcorn.

PFOA's are "part of a class of compounds that may be linked to infertility in humans, according to a recent study from UCLA," says Olga Naidenko, PhD, a senior scientist for the Environmental Working Group, an advocacy group.

"They stay in your body for years and accumulate there," says Naidenko, which is why researchers worry that levels in humans could approach the amounts causing cancers in laboratory animals. DuPont and other manufacturers have promised to phase out PFOA by 2015 under a voluntary EPA plan, but millions of bags of popcorn will be sold between now and then."

In addition, diacetyl, the ingredient responsible for the butter flavor, may be responsible for an unusually high incidence of lung disease diagnosed in workers at popcorn factories, according to several studies.

An easy solution is to pop natural kernels the old-fashioned way: in a skillet, wrote Prevention's Anne Underwood. "For flavorings, you can add real butter or dried seasonings, such as dillweed, vegetable flakes, or soup mix." It's also much cheaper.

So for my popcorn balls I will be popping them over the stove this year. If you would like to find out the rest of the forbidden foods read the whole article.


Wednesday, October 28, 2009

30 Minute Treadmill Routine



This is a great treadmill routine. I like it because there is no running involved unless you are super ambitious. Keep the incline at the number noted but feel free to adjust the speed to accommodate your needs. It's quick and dirty. It gets your heart rate up, it's a great booty workout, and you're done in 34 minutes. Towards the end the incline gets hard, keep pushing yourself, it's only for 4 minutes and then you get a break.


Time Incline Speed

0-5:00 2 3.0

5-9:00 5 4.0

9-10:00 2 3.0

10-14:00 6 4.0

14-15:00 2 3.0

15-19:00 7 4.0

19-20:00 2 3.0

20-24:00 8 4.0

24-25:00 2 3.0

25-29:00 9 4.0

29-34:00 2 3.0


Good Job!


Monday, October 26, 2009

Making a Plan



I got up at 3 am this morning. My son was coughing, I couldn't breathe through my nose, sleep is overrated. My husband got up to workout *applause * applause to him. I made a list of what I wanted to accomplish today. I always accomplish more with a written list. I love writing things down and then crossing them off when they are done. So that got me thinking....everybody needs a plan of action. You don't need one detailed per hour of the day but you should have goals set for the day. Decide what you will do with this day, and get busy doing it. Make a difference, keep a positive attitude, and get your goals accomplished. Time is here, right now, for you to use.

This is my list for the day:

Eat healthy (I usually know what I'm going to eat all day so I don't get to the point where I'm starving and go desperately searching for ANYTHING to eat.)

Plan today's exercise class

Grocery shop

2 loads of laundry

clean my Liam's room

Get my Liam's birthday pictures

Liam haircut


Sunday, October 25, 2009

30 Minute At Home Workouts



The only equipment you will need for the following workouts is a stability ball and some light hand weights. For the warm up do a light jog, pretend to jump rope, dance around your house, light movement to get your heart rate up.

Workout #1
warm up for 10 minutes
stretch for 5 minutes

Run in place for 1 minute
Back extensions on the ball
Squats with ball 2 sets of 15 reps
One arm row 15 reps each side
Plank hold 2 sets of 30 seconds take a break in between
Hamstring roll in on ball 15-20 reps
21's Bicep curls 7-7-7
Crunches on ball 25 reps
Push up on ball
Bicep curl 15 reps
Cool down 5-10 minutes
Stretch 5 minutes

Workout #2
warm up for 10 minutes
stretch for 5 minutes
Run in place for 1 minute
Lunges 15 reps each leg
Bicycles 25-30 reps
Dumbbell lateral raises 15 reps
Wall squats hold for 30 seconds repeat
Deadlifts with dumbbells
Feet to the ceiling lower abs 25 reps
Calf roll ups with weights 20 reps
Bench press with bumbbells 15 reps
Cool down 5-10 minutes
Stretch 5 minutes

Workout #3
warm up for 10 minutes
stretch for 5 minutes
Jump rope 100X pretent if you dont' have a rope
Push ups on ball 15 reps
Elbow to knee crunches 20 each side
Squats with weights 25 reps
Jog in place 1 minute
Plank hold 2 sets of 30 seconds rest in between
Hamstring roll ins on ball 15-20 reps
Tricep kickbacks 15 reps each side
Military shoulder press sitting on ball 15 reps
Bicep curl 15 reps
Plie squats 16 singles then hold for 16 mini pulses
Jump rope 100X
Cool down 5-10 minutes
Stretch 5 minutes

Workout #4
warm up for 10 minutes
stretch for 5 minutes
Run in place for 1 minute
Bicycle ab crunch
Walking lunges (slow keep good form)
Jumping Jacks 30X
Back extensions on ball 15 reps
Wall squats with ball 2 rounds of 30 seconds
Jump rope 100X
Front shoulder raise on ball 12 reps
Firewalkers with band
21's Bicep curl sitting on ball 7-7-7
Cool down 5-10 minutes
Stretch 5 minutes

Workout #5
warm up for 10 minutes
stretch for 5 minutes
Run in place for 1 minute
Push ups on ball
Tricep kickbacks 15 reps
Bicycle crunch 25 reps
Squat with front raise 15 reps
Jumping Jacks 30X
Biceps curl 15 reps
Ball pass abs with ball
Lunges 15 reps each leg
Up Downs 10X
Cool down 5-10 minutes
Stretch 5 minutes

Back extensions on ball







One arm row

Hamstring Roll in on Balls

Deadlifts

Firewalkers

  • Stand with feet hip-width apart and tie a resistance band snugly around ankles (over socks is best) or shins, holding the excess band in your hands.
  • Bend knees slightly, then, maintaining slight squat position throughout, take 8 small side steps to the right.
  • Take 8 side steps to the left.
  • Repeat for 1 minute.
Please feel free to email me if you have any questions about any of these exercises. Best of luck!!! Ashlee

Saturday, October 3, 2009

Liquid Calories are NOT Worth It



If you are just starting out on your quest to health and fitness one of the first things to do is eliminate liquid calories from your diet. I have always said that I prefer to eat my calories. Put down the soda, the lattes, the milkshakes, and juice. Yes I said juice. Think of an orange. It comes wrapped in a neat serving size easily accommodated by the body. Plus it comes with lots of fiber. Now consider a glass of fresh-squeezed orange juice. Believe it or not, the amount of sugar in a 12 ounce glass of fresh squeezed orange juice equals 36 grams of carbohydrate, most of it from fructose, which is a simple sugar. This amouint of carbs will push your insulin levels through the roof. Fake fruit drinks are even worse, since they are loaded with refined sugar or chemical sweeteners and food coloring.

During the past three decades, obesity in America has been on the rise, in part due to increased calorie consumption and portion sizes. Did you know about half of this increase can be attributed to sweetened beverages? A recent study in the American Journal of Clinical Nutrition showed that around 37 percent of our total daily liquid calories come from sugar-sweetened drinks. Not only has the number and variety of calorically dense drinks been on the rise, but the average soft drink portion is now 20 ounces, a whopping 50 percent greater than the 12-ounce portion of thirty years ago!

So what exactly does this mean for our waistlines? One 20-ounce soda has about 250 calories and 68 grams of sugar — with no nutritional benefits. That’s like eating 17 teaspoons of sugar, much more than you would add on your own to your morning coffee or tea. Adding an extra 250 calories every day will lead to gaining 25 pounds in just one year!

In addition, studies suggest that when people consume more calories in the form of beverages, they do not compensate by eating or drinking less. This is because the calories are often “empty,” or nutrient-poor, and do not get your metabolism moving the same way a nutritious meal or snack would. Especially with these jumbo portions, it is easier to drink more than eat a greater amount of solid food, which would offer more satiation than the liquid calories.

The bottom line is if you’re just starting out on a weight loss plan, the easiest way to cut calories is to eliminate liquid calories. Stick to water, unsweetened teas/coffee and other zero-calorie beverages. Every pound is equal to 3500 calories so if you cut out that 250-calorie drink every day, you’d lose at least 2 pounds every month. And that’s without any other change in your diet!

Friday, October 2, 2009

Interval Training vs. Steady State Cardio




I taught my fitness class last night and I chose to do this:
10-9-8-7-6-5-4-3-2-1

Up downs
Mt. Climbers
Push ups
Squats
Bicycles
Jumping Lunge
V-Push up
Jumping Jacks
Tricep Kickbacks
Basketball Drills

I did not win any points last night with the girls. Haha. I'm pretty sure they are all going to be cursing my name when they get out of bed this morning. One lady told me that I really liked the jumpy exercises. Well, the truth is no, I don't LIKE them but I do them because they WORK. And they work FAST.

In a study conducted at the University of New South Wales and the Garvan Institute, two groups of obese women conducted aerobic exercise 3 times per week for 15 weeks. One group did interval training (20 minutes of alternating high intensity cycling and low intensity cycling) and the other group did low-intensity, steady-state cycling for 40 minutes.

The interval group who exercised for 20 minutes “lost three times more weight than other women who exercised at a continuous, regular pace for 40 minutes,” says University of New South Wales Associate and study co-author Professor Steve Boutcher.

So if you want to lean down and tone up, skip the boring steady state cardio and do some interval training for half the time!!!