21 Day Ab Workout

There is a personal trainer from Texas; Bertie Ranger, or The Bertinator. She is great. Look up her blog, find her on Facebook, or both. A friend of mine likes her on Facebook and so I discovered her through my friend. Last month she did a Bad Lass 21 Day #fababs Challenge. What it included was doing a specific ab workout to a specific song each day. So, really, you were doing 5 minutes or less each day for an ab workout. There were other rules included in the challenge. Like, drinking a gallon of water a day, no processed food, no wine, doing cardio 3-5 times a week, eating 3 cups of green vegetables a day, and taking a before and after picture for accountability (and to see changes). She finished the 21 day ab challenge and now has moved on to a Bad Lass 21 Day #bootyblast Challenge.  To see the workout for each day, just like her on Facebook. It's fun, quick, and a good workout.

Track Workout

Last Saturday my normal 6:30 am basketball was cancelled, so I headed to the track to do a track work-out. I actually had quite a bit of time before I was going to head over to a sale at a nearby consignment shop, so I decided to do three track workouts together. What a great workout I got in!! It felt good, and I was sore for a couple of days afterward. Here are the workouts I did. I got them from a personal trainer I follow on Facebook, The Bertinator. She has her own website and blog, and I like to incorporate some of her workouts in with my own.

Workout 1
Warm-up 1 lap
1 mile for time
5 - 100 meter sprints
1 lap jog curves, side shuffle burpee on straightaways (do a burpee, then a side shuffle, burpee, side shuffle, ...)
Cool down 1 lap

Workout 2
Warm-up 1 lap
1 lap sprint straights; jog curves
1 lap lunge straights; jog curves
1 lap power skipping straights; jog curve
1 lap travel burpee straights (same as above); jog curve
1 cool down lap

Workout 3
Run 1 minute
10 mountain climbers
Run 1 minute
10 squat kicks
Run 1 minute
10 Tricep Push-Ups
Run 1 minute
10 burpees with a push up
Run 1 minute
10 walking lunges
Run 1 minute
10 opposite elbow/opposite knee plank
Run 1 minute
10 jumping jacks
Run 1 minute

This took me about an hour and 15 minutes to do. I wore my Garmin and ended up doing 5 and a half miles around the track, but of course my speed decreased when I started doing lunges and burpees. One thing was the track tore up my hands doing the traveling burpee, so by the second lap of that I put my hands in the grass on the field and my feet on the track. That felt a lot better, and I should have started with that. Overall, a great workout though.

10 mile workout

Here are activities that when together burn the calories of running 10 miles, without actually running 10 miles. Although, just running 10 miles would probably be easier. Ha ha.

1 mile jog
100 push-ups
250 squats
500 crunches
100 burpees
100 tricep dips
250 dead lifts
500 russians
1,000 stairs
1 mile jog

It's hard to believe I'd do 100 burpees over running a mile (although 100 tricep dips instead of a mile isn't a bad trade off), but this is a good variation for burning calories, while getting a strength workout in.

Playground WorkOut

For those of you that have kids here is a fun workout idea for you. Today I went to the park with my kids. We raced across the equipment, slid down the slides, went on the swings, played on the monkey bars, and went on the seesaw. It was a great workout. So, next time you go to the playground with your kids, don't just sit on the bench and watch them. Play with them, run with them, set up a race where you work different muscles in your body. It will be a great way for the entire family to get some exercise and have fun!

Harry Potter Work-Out

I found this online and thought it was cute. I may do this next time we watch Harry Potter just to see my husband's reaction. I like doing something similar to this while watching The Biggest Loser. I figure while I am watching other people motivate the nation I can better myself by working out as well. Anyway, here it is. The next time you watch Harry Potter do this. It will apply to all of the movies.

10 Great Foods for Eating Well

The Mayo Foundation came out with a list of great foods to eat. These were foods that meet at least three of the following criteria:

• good or excellent source of fiber, vitamins, minerals, and other nutrients
• high in phytonutrients - a group of components that may help prevent chronic diseases, such as heart diseasem diabetes, and some cancers - and antioxidant compounds, such as Vitamins A and E and beta carotene
• may help reduce the risk of heart disease and other health conditions
• are low in calorie density, meaning you get a larger portion size with a fewer number of calories
• are readily available

Sounds good, right? I think so. So, here is the list:

Almonds

Apples

Blueberries

Broccoli

Red Beans

Salmon

Spinach

Sweet Potatoes

Vegetable Juice

Wheat Germ 

Tips for Healthy Eating

1. Breakfast really is the most important meal of the day. Eat breakfast within an hour of waking up to rev-up your metabolism.

2. Eat small meals throughout the day. In order to prevent your metabolism from slowing down or going into "starvation mode" you'll want to eat every three hours throughout the day.

3. Cut out the midnight snacking. Eat your last meal no later than 7:00 pm, or three hours before bedtime. This prevents the body from storing extra fat while you sleep.

4. Don't eat too few calories. This will put your body in "starvation mode" and slow down your metabolism.
Caloric intake should be at least 1200 calories for women and 1400 calories for men. Do not go below those numbers.

5. Eat three small meals and two snacks daily. Each of your meals should consist of a serving of lean protein, 1-2 servings of high fiber grains/starch, 2 servings of vegetables and/or 1 serving of fruit, and one serving of healthy fat. Snacks should be low in fat, low in sugar, and low in calories (no more than 100).

6. Cut out the fat from your foods, or at least cut it down. You should be eating a low fat diet, with 20-30% of your total calories coming from fat; and no more than 40-50 grams a day should be from fat.

7. Eat a diet high in fiber, at least 25 grams a day. High fiber foods are more filling and clean out the digestive tract. Choose "brown" carbs over "white" carbs.

8. Avoid trans fat and refined sugars and limit alcohol and caffeine to no more than 2/day. These are empty calorie drinks. And, they sure have a lot of calories to them!

9. Have a diet high in fruit and vegetables. Eat at least a total of 5 per day. You do have to watch out for the sugars in fruits, but you can have an endless amount of vegetables.

10. Drink at least 6-8 cups of water daily. It will help to curb hunger and cravings, helps digestion, flushes out impurities, and keeps you hydrated.

11. Eat at your table or a designated eating area when possible. Avoid eating in the car, while watching television, when studying, or while talking on the phone. In all of these places you are not focused on what you're eating, which can lead to overeating.

12. Eat only when you are hungry or at 3-4 hour intervals.

13. When the urge to binge arises, take 10 minutes to write down your feelings. Or try exercising before picking up the utensils. If you can identify your emotional triggers (boredom, stress, sadness) and set up a plan of action to overcome those you will conquer the urge to binge.

14. Eat slowly and chew your bites, at least 20 times. This helps with food digestion and will allow your stomach to identify and communicate fullness.

15. Put your fork down after each bite. This is a sure way of getting you to eat slowly.

16. Eat your vegetables first and then the rest of the meal.

17. Eat until you're satisfied and not full. Excess food that you eat will just be stored as fat.

18. Avoid eating from large bags and containers. Just place one serving in a bowl and enjoy it. This will ensure you do not keep reaching in the bag for more food.