Sunday, November 14, 2010

How to exercise in 30 mins or less!

How to Exercise in 30 Minutes or Less
By Leigh Crews
World renowned composer and director Leonard Bernstein said, “To achieve great things, two things are needed; a plan, and not quite enough time.” How true! Fitness is no exception — without a plan, it is all too easy to let your exercise program slip right through the cracks. But if you can squeeze just 30 minutes out of your day, you can fit in a great workout. Here are some tips to turn your plan into a “great thing” for your body:
  • Schedule it. Don’t wait for extra time to show up in your day—because it won’t. Mark off 30 minutes for exercise, just as you would schedule a doctor’s appointment, and then make it a priority.
  • Don’t worry about the “right time” to exercise. It matters little if it’s morning, noon or night. Choosing a time that works within your schedule will help you establish a permanent routine and keep other obligations from undermining your plan.
  • Recruit a workout buddy. For many people, an exercise partner is the glue that helps you stick to your commitment. Choose someone with compatible fitness level and goals so that you can each progress comfortably together and feel successful.
  • Start slowly. If you are not accustomed to exercise, don’t try to do too much, too soon. Walking is a great way to begin an exercise program. It’s simple—you already know how to do it! It requires no special equipment other than a good pair of walking shoes, and best of all, you can do it anywhere.
  • Make working out fun. Consistency is a key ingredient for any successful fitness regime, so seek out activities that you like doing. It doesn’t matter what the latest craze is that’s “guaranteed” to burn thousands of calories per workout. If you don’t enjoy doing it, you will never keep it up. Choose activities that add joy, not dread, to your day.
  • Mix it up. You need cardio, strength training and flexibility-based activities for a well-rounded exercise program. Rather than walking the same route every day, mix things up by doing some strength training a couple of days per week. Try this awesome 30 minute strength training program that requires no equipment.
  • Break it up when you must. On some busy days, 30 minutes straight is just not happening. On those days, three sessions of 10 minutes of exercise is better than writing it off completely. Do some body squats at your desk, take 10 to run the stairs, or find a quiet place to stretch. You will feel better and be more productive when you get back to your daily tasks.
  • When (not if) you have to miss a day, you are not a failure. You cannot fail unless you quit. Redouble your efforts for the next day, and keep your good habit going. Don’t let a missed day turn into a missed week and a missed opportunity for success.

Thursday, November 11, 2010

Garden Veggie Soup....or as I like to call it....Zero-Point Soup ;)

Garden Vegetable Soup
It's that time of the year again where we get out our favorite soup recipes to warm us up on those chilly days.  Here is a favorite one from Weight Watchers that comes in at 0 Points!
     Makes 4 servings

  • 2/3 cup sliced carrot
  • 1/2 cup diced onion
  • 2 garlic cloves, minced
  • 3 cups fat-free broth (beef, chicken or vegetable)
  • 1 1/2 cups diced green cabbage
  • 1/2 cup green beans
  • 1 tbsp tomato paste
  • 1/2 tsp dried basil
  • 1/4 tsp dried oregano
  • 1/4 tsp salt
  • 1/2 cup diced zucchini
Spray  a large saucepan with nonstick cooking spray, then heat.  Saute the carrot, onion and garlic over low heat until softened, about 5 minutes.  Add broth, cabbage, beans, tomato paste, basil, oregano and salt; bring to a boil.
Reduce heat and simmer, covered, about 15 minutes or until beans are tender.  Stir in the zucchini and heat for 3-4 minutes.  Serve hot.

Per serving: *0

Monday, November 8, 2010

You Don't Have to Join a Gym to Stay Fit This Winter

 Linda Vernon Scholl, MPT- University of Utah Healthcare

Here are some examples (based on ½ hour of activity):
Vacuuming - 119 calories
Mopping - 129 calories
Raking leaves - 146 calories
Painting the walls - 144 calories
Dusting - 85 calories
Ironing - 78 calories
Laundry - 73
Playing with kids - 192 calories
Shoveling snow - 204 calories
Adding things like stairs, squatting, lunges, and lifting to your work can burn even more calories.
Here are a few fitness strategies you can try using things you have around your home:
· Cans of food or small or large or tote bags filled with groceries make great hand weights. Do some lifting while you watch TV!
· A gallon jug filled with water weighs about 8lbs, or you can pile up some items in a laundry basket for more advanced lifting. (Clothes, books, young children!)
· A simple chair with arms can help you tone the backs of the arms or the legs!
· A wall provides great support for lunges, leg lifts, and other exercises.
· A large exercise ball and bands are inexpensive and are excellent ways to tone and strengthen muscles.
· Interactive video games such as Nintendo or Wii fit help you exercise while having fun.
· Try pushups on the edge of your counter while you're cooking.
· Always park far away from an entrance so you can add some walking to your day.
· Avoid the elevator and take the stairs - you can burn about 10 calories per flight!
· Lifting or playing with your children can be a lot of fun as well as work.
· Turn on some music and dance!