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!