The 5, 10, 15 Minute Workout

This workout is not for beginners.  It was inspired by my west coast friends, so thank you to Erin and Danielle.  For a five minute workout, go through the exercises one time. You can repeat the list as many times as you want to make your workout longer.  The exercises transition well into each other […]

This workout is not for beginners.  It was inspired by my west coast friends, so thank you to Erin and Danielle.  For a five minute workout, go through the exercises one time. You can repeat the list as many times as you want to make your workout longer.  The exercises transition well into each other making for an efficient workout.

Good luck!

-25 jumping jacks

-15 wide (legs slightly farther than shoulder width apart) squat jumps. On the 15th jump one hold the squat position for 30 seconds

-go immediately into 15 more squats (same leg position) without the jump.

-drop down to the floor and do 15 full body push ups

-10 spider mans (full plank position then bring right leg up to the outside of the right hand then back to the full plank position, then repeat on the left side and continue to alternate legs) the count is 1,1, 2,2, 3,3 etc…

-full body plank hold for 30 seconds (arms straight like the start of a push up position)

-drop down to stomach.   While keeping feet and legs on the ground put hands behind the head and do 20 back extensions (lift and lower upper body)

-flip over to your back and do 30 crunches. Hold last crunch for 30 seconds.

-hold a reverse plank for 30 seconds (with fingers facing body and legs fully extended push hips up off the floor and squeeze buttocks).   The body should be as high and flat as you can make it.

-15 tricep dips from the reverse plank position.

-flip back over and do 10 mountain climbers (plank position alternating jumping feet in between hands (similar to spider mans but leg goes inside hands rather than outside)).  Again, the count is 1,1, 2,2,,3,3, etc.

-10 squat thrusts (from a full plank position jump both feet inside to hands and back out to plank position)

-10 squat jumps.  From your final squat thrust position start in a squat and jump up in the air and return to squat position as you land on the floor.

This workout should get your heart rate up and work most of your major muscle groups.  It should take you about 5 minutes to get through the 13 exercises one time, unless you do lots of resting between exercises.

Enjoy and happy Wednesday!

 

Getting a Handle on Snacking

This week we are going to talk about snacking. We all do it, so how do we get a handle on it when it is the diet derailer. Let me offer some advice. First of all you need to figure out what kind of snacker you are. Do you snack because you are bored? For […]

This week we are going to talk about snacking. We all do it, so how do we get a handle on it when it is the diet derailer. Let me offer some advice. First of all you need to figure out what kind of snacker you are. Do you snack because you are bored? For most of us the answer is yes. Next you need to figure out when you are most likely to snack. Are you an afternoon snacker or night time snacker? Once you have figured out when you are most likely to snack and why then you can get a handle on the situation.

Next I want to offer you some tips to help you resist the urge to over snack. First of all figure out your weakness. For most it is either salty snacks or sweet snacks. If you are a salty person make sure to count out your serving size of those chips and opt for the reduced fat chips or the baked options. Then once you have gathered your snack LEAVE the kitchen area. The farther you position yourself from seconds the less likely you will be to go back and get them. If possible take your snack outside along with a book or your latest techie device. This will keep you from becoming board and wanting to go back for more snack. Try to avoid boredom. Have a list of things you could be doing instead of snacking. If you are a night snacker while the tv is on then figure out something else to be doing during those commercials. You can mute it and talk to your hubby or fold laundry. Anything to keep you busy so you don’t wander into the kitchen. If you are a sweet snacker then decide on a better option like low fat ice cream (stick to the serving size of a half cup) or opt for a skinny cow or popsicle. Both of which are lower in calories and fat than ice cream. Or try fruit with a little bit of chocolate syrup on it. YUMMY!

In any case, the key to getting snacking under control is to know when and why you are snacking, and the types of snack that are your kryptonite. Once you know that information, combat snacking with healthier alternatives in proper serving sizes and remove yourself from the kitchen at all costs. If this still isn’t working then surrender the bag of chips to someone and tell them that under no circumstances are they to give you any more since you already counted out your serving size.
Good luck an Happy Wednesday!