Hi Fitbuddies,
You know how sometimes you get a tune or song running in your head and you can’t get rid of it? Yeah it can be pretty annoying sometimes. “What Have you Done for Me Lately?”, by Janet Jackson is the one I can’t shake right now. As that driving beat and repeated phrase echoed continuously I also couldn’t help but turn it around, so to speak. At some time in our lives we’ve asked that question, maybe a couple of times. Maybe not so much in that way, but with the same intent. We’ve all heard that one good deed deserves another, but we don’t always have to be on the receiving end. How about asking, “What Have I Done for Someone Else Lately?’. And I’m sure you know this doesn’t just apply to material things.
Smiles, hugs, kind words and most definitely kind thoughts can make someone else’s day brighter. Give of yourself either spiritually or materially without the thought of receiving something in return. Give of yourself in whatever form you can without having to be acknowledged for it. Give sincerely and take comfort in the fact that lately you’ve been doing good. Take Care and Be Well.
A bit of fragrance always clings to the hand that gives you roses. Proverbs
=====================================================
o Training Tip - Compound Workouts
=====================================================
Lack of time is no longer an excuse for not working out Fitbuddies. I understand that you have “stuff” to do, but don’t we all. You can either take the time to be healthy and fit or be forced to use your precious time being unhealthy. This workout can be done as a circuit, going through each exercise and performing each one after the other for 30 seconds to 1 minute, repeating the circuit as many times as you like. You can also do this as a traditional workout, doing 2-3 sets of 12-16 repetitions and rest 30 seconds-1 minute between sets.
Squats With Pushups
Begin on hands and toes, knees bent, abs tight. Bend knees deeper into a squat and jump back into pushup position. Either staying on toes or lowering knees to the floor, lower body into pushup. Jump back to start and repeat. With a minimum of moaning and groaning please.
Bent Over Row On One Leg
Hold dumbbells in both hands and bend at the hips, keeping back flat and stomach tight, until upper body is parallel to the floor. Lift one leg up until level with hips and pull dumbbells towards your rib cage in a rowing motion. Continue holding this position as you row the arms up and down. Working on an unstable surface (one leg) also works the core.
Plié Squat with Upright Row
Begin with feet wider than shoulders, toes out, holding weights or bar in front of body. Bend knees and lower into a squat, knees in line with toes. Simultaneously, bend elbows and raise weight to chest level leading with the elbows. Stand, lower weight and repeat. Awesome thigh work!
Front Lunge with Lateral Raise
Holding weights, step forward into a lunge, bending both knees to 90 degrees, front knee behind toe and elbows bent. As you lunge, lift arms straight out to the sides, elbows bent to 90 degrees, parallel to the ground. Step back to start, lower arms and repeat. Sounds very regimented doesn’t it?
Static Lunges with Bicep Curls/Shoulder Press
Intensity alert, intensity alert!! Stand in split stance and lower into a lunge. As you lunge, curl weights into bicep curls. At the bottom of the lunge, lift arms straight up overhead, lower arms and stand. Repeat for all reps and switch legs. Now that‘s a toughie.
Deadlifts with Shrugs
Stand with feet hip distance apart holding dumbbells facing thighs. Tip from the hips and lower upper body towards the floor-back flat, knees slightly bent and dumbbells close to the body. Squeeze butt to raise up and, still at a slight angle, shrug the shoulders up towards the ears. Lower the shoulders and repeat, alternating deadlifts and shrugs.
Only 2 more, I promise.
Run Forest Run
Run or jog in place for one minute. No fuss, no muss.
Horizontal Wood Chops
Wrap tube or band around a sturdy object and stand to the left, holding handles in both hands. Keeping the arms straight, swing the arms across the body and rotate towards the left, contracting the abs. Return to start and repeat before switching sides.
Breathe, stretch and rest. You did good.
=====================================================
o What’s On Your Plate - 10 Ways to Shop and Eat Healthy
=====================================================
10 Ways to Eat Healthy and Save Money
It’s time to lose the idea that healthy eating is expensive. Sometimes we make things more challenging than they need to be. Start with the frame of mind that you can do it and you’re willing to go through a bit of trial, error and a bit of experimenting. After all you and your family are worth it.
- Reduce the amount of prepackaged and processed foods you buy.
- If you can’t buy fresh, buy frozen.
- Take advantage of BOGO (buy 1 get one). Many groceries offer this with healthy foods. Buy in bulk if you can.
- Buy everything you need in one trip. This saves on gas and reduces impulse buying.
- Make a meal from what you have on hand. This doesn’t mean let your cabinets go bare, just be a bit more creative.
- Consider one or two meatless meals each week.
- Eat more beans. They’re a protein and a good carb. More bang for your buck.
- Bring your lunch to work.
- Only clip and use coupons for items that you need. .25 off organic hearts of palm is not a deal if you don’t eat them.
- Shop the perimeter of the store, and learn to read the cost per unit label which is on the shelf below the item you’re buying. That tidbit of info really tells you how much you’re paying.
Go forth, shop, eat and be well.
=====================================================
o Recipe Corner - Mushroom Omelet
=====================================================
If you’re looking for an easy, time conscious, low GI and low carb breakfast I’ve got you covered. Glaringly absent from this recipe is protein in the form of meat, or poultry. If you have chicken, turkey or pork leftover, add about a ¼ of a cup and you’re good to go. All the time you’ll save will make it easy to squeeze in that workout later on in the day. Enjoy!
1 cup of trimmed and sliced mushrooms
4 large whole eggs, 4 large egg whites
2 oz grated Gruyere cheese or Swiss cheese
2 TBS butter
Fresh parsley to garnish (optional)
Salt and pepper to taste
Let me start by saying please don’t freak out about the butter. It’s not that much and this recipe serves 4, and it’s way better than using margarine. If you’re really uncomfortable about it, substitute olive or canola oil. Add one tablespoon butter to a non-stick frying pan and add the mushrooms. Sautee over low heat for approximately 5 minutes, remove mushrooms from pan and set aside. Add a little more butter to the pan and add one quarter of beaten egg mixture, lift the edges of the omelet so the egg can run under and set. Once the omelet is almost set add one quarter of the cooked mushrooms and sprinkle with a little bit of the cheese. Also, add the meat or poultry if you’re using it. Fold the omelet over and gently place on the serving plate. Repeat 3 more times with remaining ingredients. At this point you’re probably saying it really isn’t time conscious, but trust me it is. Serves 4.
=====================================================
o Think About This - Health - More of an Attitude Than the Body Itself, by Munira Altaf
====================================================
Defining health is somewhat tricky. Is a person having a muscular body healthy? Can a person be called healthy just because he is free from all diseases? Or it has more to do with his complete makeup that includes his body, mind and social well being? These are questions that need to be answered before we can move ahead on the topic. We tend to call a person healthy when we see a well maintained body, irrespective of mental makeup. However, health is a vast topic that encompasses all aspects of living and this includes not only body, but also mind and to a great degree compatibility of a man in his surroundings. It is easy to say that someone is suffering from bad health. This is because we can detect a disease or for that matter, a poor body shape which is not considered to be ideal. This means that there is a vast area untouched between good health and bad health.
A person may be happy and not having any difficulty in performing his daily chores. Yet doctors may categorize him as having poor health. This is because they look at him from their point of view; as a mere object that is lacking in certain vital parameters. Similarly, just because a person has a good muscular body and does not have any diseases may be classified as a healthy person without taking into account his mental make up. He may be deeply dissatisfied with his life and circumstances but these are not taken into account when categorizing him as a healthy person.
All this is just to emphasize the point that when we talk of health, we need to take into account not just the body of a person but his mental health and also his ability to cope with the environment he is living in.
Article Source: http://EzineArticles.com/?expert=Munira_Altaf
=====================================================
One Body One Lifetime Service Menu
=====================================================
It’s Never to Early to Start or Too Late to Begin. To find out how we can help you take charge of your wellness, send an email to sandra@onebodyonelifetime.com for a complimentary wellness consultation.
