It Is Always Polite to Share

I love the commercials that show people on internet or browsing overload.  We are inundated with all sorts of information.  I so appreciate when a friend shares a website with great information that she/he has tried or recommended.  I thought I would share a couple with you.

Deer Creek Foods-Gourmet Tortillas-YUM, YUM, YUM.  They are a start up company in Utah.  Great healthy choice with lots of different varieties.

One Tortilla = 80 calories compared to 150-210 for regular tortilla
1 g fat, 16 g carbs, and 3 g protein compared to 2 g fat, 36 g carbs, and 6 g protein.

They even have a Dark Chocolate choice that makes a yummy and healthy dessert or snack.  Check out their Facebook page  http://www.facebook.com/pages/Deer-Creek-Foods/135208569895580   or email them at mike@deercreekfoods.com.

Twin Cakes Bakery-This is a great site for healthier/organic snack options especially those who have lots of allergies to eggs or gluten or sway toward vegan foods.  I tried a few of their items and the chocolate coconut cookie was like eating a no-bake cookie my mom used to make. http://www.twincakesbakery.com/

WH Foods-129 foods that can serve as the basis of your healthiest way of eating. http://whfoods.com/foodstoc.php

Don't just take my word for it.  Check them and see for yourself.

Don't Let Winter Freeze Your Fitness Goals

When the weather outside is frightful and the fire is so delightful, don't forget your fitness goals.  It may take a little more effort but there are several things you can do to stay healthy.  No matter what the weather, (OK, avoid tornadoes, hurricanes, and 40 degrees below temperatures) you can find activities that can keep you moving.

Outside Fun

• Skiing
• Sledding ( Walking up and down hills, or pulling someone will get that heart rate up)
• Building a Snow Cave

Thanks to my niece and nephews for this fun picture.

• Walking in deep snow (Remember appropriate footwear)
• Skating (Remember appropriate Padding)
• Building a snowman.  
• Snow Shoeing (Does take some practice but great fun)

Thanks to my sister, Landi, for the picture. I didn't
have time to ask for permission but I don't think she will mind.

Inside Fun

• Join a gym
• Walk the mall (I also include shopping)
• Invest in some good fitness DVD's

• Take the stairs whenever you can.
• Join a recreation league
• Have some basic exercise equipment at home in case you are stuck inside

Enjoy yourself no matter what the weather and remember to dress appropriately.

Lazy Man's Six-Pack Abs

Seriously,  You don't need to workout-just purchase the Ab Hancer instead and strap it on. What??????? Who thinks of these things?  I had a really good laugh when I saw this.

National Peanut Butter Day

I love the stuff.  It is such a healthy choice but many avoid it because of the fat content.  Check out the link below to find out all the benefits.
http://www.huffingtonpost.com/2012/01/24/national-peanut-butter-day-healthy_n_1228291.html

Yoga Is Goof For Almost Everyone.

I giggle everytime I look at this picture.  Enjoy

Great Information about Diet Drinks

This video takes about 8 minutes but it is so worth it.  Don't let what your are eating or drinking sabotage your weight loss goals.
https://wellnessworks.bloomfire.com/posts/1956-1-13-ph-foundation-of-wellness/public

Lungapalooza Workout

Here is another workout you can try.  Tons of fun, lunges and upper body as well.  The format is as follows.

• Legs-4 minutes-Each minute progressing in skill level or challenge level
• Upper body- 3 sets, of 3 different exercises, 12-15 reps of each exercises per same muscle group-Performed between leg segments. See example workout below.
• You will end up doing about 5-6 leg segments and 5-6 6 upper body segments per 1 hour depending how much rest you need between segments.

Workout

Lower Body-Can be performed holding with or without weights

Lunge moving forward, alternating legs (1 min.), Lunge moving forward with knee lift (1 min.), Lunge moving forward adding two lunge knee lifts on same side then step forward to repeat other leg, alternate (1 min.), Lunge moving forward adding three lunge knee lifts on same side then step forward to repeat other leg, alternate (1 min.)

Upper Body-Chest

Medicine Ball Throw, 12-15 reps

Chest Press on Ball, 12-15 reps 

Chest Flys on Free Motion Machine, 12-15 reps

Lower Body-Can be performed holding with or without weights

Lunge moving forward, alternating legs (1 min), Lunge moving forward pulsing down 2 X then step forward to repeat other leg, alternating (1 min),  Lunge moving forward pulsing down 3 X then step forward to repeat other leg, alternating (1 min), Flying lunges (1 min.)

Upper Body-Back

Dead Lifts, 12-15 reps

Staggered straight leg position, alternating slow, large arm swings 12-15 reps, R and L swing counts as 1 rep

Standing rows with bar, 12-15 reps

Lower Body-Can be performed holding with or without weights

Lunge moving forward, in down position add rotation to the side of the front leg over and back (1 min), Lunge moving forward, in down position add 2 rotations to the side of the front leg over and back (1 min), Hold right leg forward lunging down and up with a rotation each time, close eyes last 30 seconds for added challenge (1 min, Repeat on L leg (1 min)

Upper Body-Bicep

Bicep curls on Free Motion Machine, 12-15 reps

Bicep curls with dumbbells, 12-15 reps

Bicep curls out to side with tubing, 12-15 reps

Lower Body-Can be performed holding with or without weights-USE step

Step up with knee lift, alternate leg stepping up ( 1 min), Step up with knee then lunge down and then back up with a knee lift, alternate leg stepping up (1 min), Step up with knee then lunge down and up 2 X and then back up with a knee lift, alternate leg stepping up (1 min), Lunge knee up repeatedly with same leg and overhead press (30 seconds each side)

Upper Body-Tricep

Tricep Extensions on Free Motion Machine, 12-15 reps

Tricep Push ups, 12-15 reps

Tricep extensions with band, 12-15 reps each side

Lower Body-Can be performed holding with or without weights

Pick any of the above lower body segments and repeat sequence

Upper Body-Shoulder

Overhead presses on Nautilus Machine, 12-15 reps

Lateral Flys with Dumbbells, 12-15 reps

Overhead presses with Dumbbells, 12-15 reps

Have fun.

Don't Compare Yourself To Others

It is so hard to be in a gym or a group fitness class and not compare yourself to the person next to you or  be intimidated by the overachievers in the front row. Who wants to be the person holding the lightest weights? The pressure to "measure up" usually encourages people to make poor choices when it comes to their individual needs.  When considering what to do in class most people use the weight of the dumbell, the depth of the lunge,  the height of the kick to gauge how hard they will work.  All those factors have a definite affect but many more things needs to be considered and your choice shouldn't be based on what your neighbor is doing.  Other things to consider are:

1. Do I have an injury I need to take care of.  Your body will give you lots of feedback-Listen to it.  If you have pain evaluate what you are doing.
2. Did I work the same muscle group hard the day before.  Have I given my body sufficient recovery time?
3. Am I feeling under the weather?  Are you just recovering from being ill?
4. Leverage.  Do I have longer levers (Long arms and Legs) that may make it hard to lift the same weight as you neighbor?
5. Are you just having one of those days.  Just moving is a good thing.  Don't feel you have to beat yourself every day to get results.

Don't get me wrong.  I am as competitive as they come but hopefully in a smart way.  When working out, try to improve strength not strain and implement power without pain.  You want your body to last a long time. Be an educated exerciser and make smart choices for your individual needs.  When in a training situation or in a class, trainers and group exercise instructors give you guidelines but if one exercise isn't working for you, there are many alternatives that will give you the same results.  Focus on quality not quantity.  Your neighbor may be doing twice as many reps as you but you may be focusing on the quality of movement and not a number without form. Educated choices will build a healthier and stronger you.