Exercise Challenge: Lat Pull Down

Lat pull down 

(Latissimus Dorsi) 

Stand upright with feet shoulders width apart and knees slightly bent.  Grasp tube in the middle with your hands 12-18 inches apart. 

 Extend arms overhead.  Keeping elbows slightly bent, pull arms down and out.  Tube should go behind the head. 

*Keep wrists straight.  Pull arms down to shoulder’s height.  You may choose to hold loose ends of tube to keep them from flopping about.

*Extra challenge, plie down as you pull arms down.  Take it a step further and hold the plie through the movement.

Do 2 sets of 10-15 reps.

Exercise Challenge: Tick Tock Squats

The word ‘exercise’ is derived from a Latin word that means “to maintain, to keep, to ward off,"  which is exactly what we’re doing when we train all physical systems in the body with a variety of exercises, performed as many days per week as possible. By working our agility, balance, cardiovascular system, strength and flexibility on a regular basis we ‘ward off’ diseases and health problems. In this flu/cold season, we all need all the help we can get to stay healthy.  So, give your immune system a boost by finishing off the day off with some tick tock squats like StrollerFit moms have done today. 

Tick Tock Squat 

(Quads , glutes , hamstrings , adductors )

Stand on tube with both feet shoulder width apart.  Keep toes pointed forward.  Sit back as if sitting in a chair.  Keep chest up and avoid folding torso to knees.  Weight is pushing though heels.  

As you come back up lift one leg out to the side. Of course it helps to have your child watch "spot" you and make sure you're doing it right. :) 

  

Repeat to opposite side.

*Do not allow knees to go in front of ankles during squat.  Keep chest up and back straight.  Do not bend at waist.

Do 2 sets of 15-18

Exercise Challenge: Upright Row with mommymuscle® bar

Are you enjoying those advent calendar goodies, and all the other holiday treats like I am  so many people are? :)  Its that time of year with decadent foods, and sweet treats everywhere you look.  Not to mention it is freezing cold outside, and the motivation to get out and exercise plummets. I know.  But don't let this be you!

 Here is an exercise StrollerFit moms are doing (inside) today, and I challenge you to incorporate it into your exercise routine today as well. These pictures were taken a month ago before we took our exercises into a nice warm gym.  You can do these in the comfort of your own home as well (along with all the other exercises I post).

Upright Row 

(Shoulder Girdle)

Stand on tube with both feet.  Cross tube and grab opposite handles.  Lift arms to make a “V” around the face.  Elbows lead, wrists stay straight, and then  “Zip the Jacket.”

Remember to keep your shoulders back, and elbows up! 

*added challenge, pulse at top

*another added challenge, lift to a two count

Do 2 sets of 10-12 reps

Exercise Challenge: Bicep Curls with mommymuscle® bar

Did you know... Exercise is a cortisol flusher! Moderate exercise is a great way to flush coritsol (a stress hormone) which can make us crabby, tired and hungry for sugar! Help yourself de-stress by doing some hammer curls like the StrollerFit moms did today. 

Hammer Curls 

(Biceps)

Stand on the mommymuscle® bar tube shoulder width apart; hold on to handles with palms facing each other.  Slowly curl arms up.

*Wrists stay straight; Chest is up, keep upper body from rocking.

*added challenge, pulse at top

*another added challenge, lift to a two count

Do 2 sets of 10-15 reps each

Happy Belated Thanksgiving! Exercise Challenge: Bridge with Ball

I must apologize for my absence.  Its the day after Thanksgiving, and I have a moment on the internet to blog. Here is one of the exercises that StrollerFit  moms are doing today.  I challenge you to take a break from all those delicious Thanksgiving leftovers and put something else into your body: exercise.  Your body will thank you for it.  

Bridge with ball

 (Hamstrings, Glutes, Pelvic Floor)

Lying on floor with feet planted on ball on floor knees bent, squeeze mommymuscle® ball between knees.  Place arms at side, palms face up. Keeping shoulders down and back, chest up and naval tucked into spine, exhale hips up balancing on ball.  Even though hips are lifted, keep naval tucked in to spine.

For a little extra challenge, try it with a toddler climbing on top of you! Just beware of fast flying feet, knees and elbows. :)

*best done without socks or shoes!

Hold for 20 seconds, 2 sets

Remember, you should really be feeling this is in your hamstrings, glutes, and pelvis floor.

Exercise Challenge: Bicep Curls with mommymuscle® bar

Ok, lets face it, I'm not going to get the exercise challenges up on Mondays. I teach a class on Mondays, and this month I have serious deadlines that keep me working on this project all day. So, expect the exercise challenges T,W, and F. That will save my guilty conscience. :) 

With this exercise you will need the mommymuslce® bar that I have listed on the right side of the page. If you don't have the bar, you can always improvise with a resistance. Still, using the same relaxed underhand grip, use a couple cans of soup, or weights, if you have those. For best results, use the mommymuscle® bar if you have it (or go out and buy it, it is so much more versitle than weights, and easier to travel with you. Now, onto the challenge!

Bicep Curls with mommymuscle® bar

Stand on tube with feet shoulder width apart, knees slightly bent.  Hold onto bar with relaxed underhand grip, Elbows are tucked in to the side and slowly curl up.  Keep wrists straight, Chest up and out, be careful not to allow the upper body to rock.

Added challenge, add a squat as you curl down.

For an added challenge, lift to a two count: lift halfway up, pause, and continue to top.  Repeat as you lower bar back down.

Now get up off the couch, or out of the computer chair, and do 2 sets of 12-15 reps each. 

Your body will thank you for it! 

Healthy Recipe: Tomato Basil Chicken

Tomato-Basil Chicken*

   

"Full of fresh pesto flavors, this saucy chicken dish rests on a bed of hot fettuccine"

Prep Time:20 min 

Start to Finish:20 min 

makes:4 servings (1 1/2 cups each)

Wild about Whole Wheat 

Whole wheat flour is a great way to help fill your day with fiber. Fiber works to maintain your digestive system by keeping things moving.

Substitution

No fresh tomatoes? Two cans (14.5 oz each) Muir Glen® diced tomatoes, drained, make a great substitute. Keep a stash of canned tomatoes so you can make this quick dinner anytime! 

Did You Know?

Many different olive oils are available. Extra-virgin, from the first pressing of the olives, has a fruity flavor that doesn't take well to heat. Go ahead and use the less-expensive pure olive oil when heating the oil.

 

Ingredients 

8 oz uncooked whole wheat fettuccine

2 teaspoons olive or vegetable oil

1 medium onion, finely chopped (1/2 cup)

1 clove garlic, finely chopped

3 medium tomatoes, chopped (2 1/2 cups)

2 cups cubed cooked chicken or turkey breast

3 tablespoons chopped fresh or 1 teaspoon dried basil leaves

1/2 teaspoon salt

1/8 teaspoon red pepper sauce

Directions

1. Cook and drain fettuccine as directed on package. Cover to keep warm.

2. Meanwhile, in 10-inch nonstick skillet, heat oil over medium-high heat. Cook onion and garlic in oil, stirring occasionally, until onion is crisp-tender. Stir in remaining ingredients except fettuccine; reduce heat to medium.

3. Cover; cook about 5 minutes, stirring frequently, until mixture is hot and tomatoes are soft. Serve over fettuccine.

Nutritional Information

 1 Serving: Calories 360 (Calories from Fat 60); Total Fat 6g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 55mg; Sodium 540mg; Total Carbohydrate 47g (Dietary Fiber 6g, Sugars 5g); Protein 30g % Daily Value*: Vitamin A 20%; Vitamin C 15%; Calcium 6%; Iron 15% Exchanges: 3 Starch; 0 Other Carbohydrate; 0 Vegetable; 3 Very Lean Meat; 1/2 Fat Carbohydrate Choices: 3 MyPyramid Servings: 1 tsp Fats & Oils, 2 oz-equivalents Grains, 2 oz-equivalents Meat & Beans, 3/4 c Vegetables

*% Daily Values are based on a 2,000 calorie diet.

*www.eatbetteramerica.com

Exercise Challenge: Tricep Dips

Its the weekend, so I know you have time for a little exercise! Take a moment to do some tricep dips with me!

Tricep Dips

On the ground, place your hands directly under shoulders, fingertips pointing forward, elbows pointing back.  Legs can be bent, or straight.  Like this:

or with your legs straight:

Slowly lower body until forearms are parallel to ground and return to start position.

To make the exercise more challenging, extend legs straight out.  For further challenge, cross one leg over the other.  Switch sides for following set.

Try to do at least: 2 sets of 10-12 reps

I love to hear how you did, or if you have any questions.  Drop me a line!

Exercise Challenge: Push-up on Knees

First and foremost, I must apologize for being so late on this. I had been out of town since last Thursday until Sunday (and away from internet access), and then I got bogged down with a terrible flu/cold bug on top of having some huge and serious deadlines at work that have taken up any extra time I have. It has been crazy around here. At any rate, lets get exercising!

Push-Up on Knees

On ground place palms directly under shoulders.  Knees on mat and body is in a V toward the ground.  

Lower your body down in between arms and as you push up extend your right arm to tap your left elbow.  Alternate sides as you come up.

Drop everything and give me 50! GO!

Or ok, do at least: 2 Sets of 10-12 reps.

*As you progress try to do one set on your toes!

Weekly Healthy Recipe: White Chicken Chili

Fall is here in full force, the leaves have turned color, and are falling in droves. The winds and rain (and snow, in some places I hear) have begun. It is my favorite time of year for eating soups. Chili especially.  Here is a delicious and healthy recipe I love to make on cold, breezy, fall nights.  Its comfort food at its best.

White Chicken Chili*

"Fast, flavorful and filled with fiber! Traditional chili takes a twist with ground chicken, white beans and green chilies."

Recipe Tip

Super Chicken

Chicken contains vitamin B6, also called pyridoxine. Vitamin B6 is important for digesting proteins, plus it helps to keep hair and nerves healthy.

Special Touch

Top this light and hearty chili with a dollop of light sour cream and chopped fresh cilantro.

Prep Time:35 min 

Start to Finish:35 min 

makes:6 servings (1 1/3 cups each)

Ingredients:

1 lb ground chicken

1 medium onion, chopped (1/2 cup)

2 teaspoons finely chopped garlic

3 cups Progresso® reduced-sodium chicken broth (from 32-oz carton)

1 1/2 teaspoons dried oregano leaves

1 teaspoon ground cumin

1/8 to 1/4 teaspoon ground red pepper (cayenne)

2 medium zucchini, chopped (about 3 cups)

2 cans (15 oz each) Progresso® cannellini beans or 2 cans (15 to 16 oz each) great northern beans, drained, rinsed

1 can (4.5 oz) chopped green chiles

1/2 cup shredded reduced-fat Monterey Jack cheese

Directions:

1. In 4- or 5-quart saucepan or Dutch oven, cook ground chicken, onion and garlic over medium heat 5 to 7 minutes, stirring constantly, until chicken is no longer pink.

2. Stir in all remaining ingredients, except cheese. Heat to boiling. Reduce heat; cover and simmer 10 minutes, stirring occasionally, until zucchini is tender.

3. Remove from heat; stir in cheese until melted.

High Altitude (3500-6500 ft): In step 1, cook chicken 6 to 8 minutes. In step 2, cover and simmer 12 minutes.

Nutritional Information

 1 Serving: Calories 330 (Calories from Fat 50); Total Fat 5g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 55mg; Sodium 730mg; Total Carbohydrate 37g (Dietary Fiber 9g, Sugars 3g); Protein 34g % Daily Value*: Vitamin A 10%; Vitamin C 15%; Calcium 20%; Iron 35% Exchanges: 2 Starch; 0 Other Carbohydrate; 1 Vegetable; 3 1/2 Very Lean Meat; 1/2 Fat Carbohydrate Choices: 2 1/2 MyPyramid Servings: 5 oz-equivalents Meat & Beans, 1 1/2 c Vegetables

*% Daily Values are based on a 2,000 calorie diet.

* Recipe and information from: www.eatbetteramerica.com 

Exercise Challenge: Planks

Planks

Lying flat on stomach, raise yourself up so that your body weight is resting on your forearms and your toes.  Keep your body in a straight line from shoulders to ankles. 

*Do not fold at waist.*

 If plank from forearms to toes is too difficult then do plank from forearm to knees.
(sorry, no picture)

If you begin the plank on your knees, after building your strength, try doing one set on knees and the next set one on toes.

If you begin on your toes and are up for a challenge, cross one leg over the other for one set, then repeat with the opposite leg for the last set!

These are similar to Pilates planks on hands…postpartum moms should use forearms to protect those wrists!

Aim for 2 sets, 20 seconds each set.

Please let me know if you have any problems doing theses, or if you have any questions regarding the planks.  And remember, you can do them with your kids around. Will often climbs on my back, giving me even more of a challenge while doing the planks! (Just be very careful if you aren't strong enough yet, you don't want to hurt yourself).  

Tell me about your planks today. Did it feel good, and were you comfortable doing them? Did you have kids trying to crawl on you, or copy you? Tell me all about it! 

Exercise Challenge: Reverse Lunges with Knee Raise

Alright Moms, I know its late, but here is Monday's fitness challenge.  You're kids are (hopefully) safely tucked into bed, and you have a moment to take a little time for exercise. Or, maybe they are crawling all over you right now (which is a bonus as it only adds an extra challenge to the exercise, and gives them a great model to follow). Bottom line: It doesn't matter where you do it, or when, or even if you are a mom, but I challenge you to take a few minutes of your time today to do:  

Reverse Lunges with Knee Raise 

First, begin the lunge by stepping back and then bending back leg slightly while allowing your front knee to bend to 90°.  It should look like this: 

When returning to start position; bring back leg into a knee lift. *Do not allow knee to extend over toes.*  Press the floor away with the ball of your back foot.

Again, bring your leg back and bend leg slightly while allowing your front knee tobend again to 90. As you bring your back leg back, bring your arms up (as shown) for added challenge. 

I challenge you to do 2 sets, 12-15 reps each leg.  


When you've completed your challenge, drop me a line. I would love to hear how you were able to fit this into your day.  Where were you (home, work, outside?), did you have a child crawling all over you for an even added challenge? Let me know!

Free Fitness for Moms (a blog for a class)

         As a mom we all know how hard it is to find motivation to stay fit and be healthy. It becomes even harder if you work full-time outside the home, as well as working full time raising a family.  Where do you fit in time for exercise and fitness? Sometimes it seems impossible.  Thats where I come in.

          I have worked hard in building a business to help motivate moms to get fit, stay active in their everyday lives, and hopefully to start (or stay) living an overall healthy lifestyle.  I know not everyone can come to my classes,  but I do know everyone can read (ok, not everyone, but if you're here, clearly you can read), and my goal is that through this blog I can help motivate you in your endeavors to stay fit,  be active with your kiddos, and live an overall healthy life.  Its what we all want for ourselves and our precious cherubs, isn't it?

       In this blog I plan to update you with 1.) Pictures or video of simple exercise moves you can do at home with your baby (or toddler, or older children) targeting a different muscle group Mondays, Wednesdays, and Fridays. 2.) A weekly general fitness tip to help maximize your exercise routine,  and 3.) A weekly healthy, yet oh-so-delicious, recipe.

       As I progress with the blog, I hope to add more fun things, such as extra challenges and give-away's, so stay tuned (that means, click the button on the right that says "Follow Me" - do it, you know you want to! Who's it going to hurt?  Thats what I thought. . .)  I want to do what I can to get you to be motivated in your healthy-lifestyle endeavors, to do what is best for you and your children. If we don't model a healthy lifestyle for our children, how can we expect them to be healthy themselves? It has to start with us, moms!

      In the meantime get outside with your kids while its still nice! Unless, of course, in your neck of the woods, its not so nice . . . in that case, just get moving with your kids. Get crazy and teach them a silly dance, or have them teach you a silly dance, and move it, move it, MOVE it!  (Clearly I've seen a little too much Madagascar lately.)