Day #2 - At Home University Workout

DAY #2

Morning:

1:00 downward dog

20 jacks

 5 arm swings

10 squats

10 upper cuts

25 wall push ups

30 jacks

:30 sec. tri stretch

 1:00 downward dog

Daily Workout: inner legs

 30 jacks

10 lunges ( each leg)

25 inner thigh lifts

10 lunges

10 squats

20 donkey kicks

  30 inner thigh lifts

:30sec quad stretch ( each leg)

Daily Workout: legs

10 forward lunges

10 plie jumps

10 reverse lunges

10 squat jumps

10 step ups

10 leg lefts

10 single leg bridges

10 leg lifts

10 x 10 second wall sits 

Reasons Why...

THINGS YOU DO... WAYS TO STOP!

Motivation is the KEY to Success!

Place this in your room as a visual motivation for losing weight!.... Place the number of pounds you want to lose in the left jar, then every time you lose a pound ... move it to the right jar and watch your success grow! 

ALSO!!

POSTERS LIKE THESE ARE EVERYWHERE IN OUR HOUSE! 

My Suggestions: 

1) Get a piece of bristle board ( ANY COLOUR)

2) go through your favourite magazines and cut out ANY 

motivational quotes or pictures that inspire you to 

get healthy 

3) make a collage on the white board 

4) hang it in an area where you see it everyday

YOU WILL BE INSPIRED EVERY TIME YOU LOOK AT IT! 

Detox and Delicious

MY STUDY DRINK OF THE NIGHT IS>>>>

THE GLOWING GREEN SMOOTHIE!

Ingredients

1 1/2 cups water
1 head organic romaine lettuce, chopped
3-4 stalks organic celery
1/2 head of a large bunch or 3/4 of a small bunch of spinach
1 organic apple, cored and chopped
1 organic pear, cored and chopped
1 organic banana
Juice of 1/2 fresh organic lemon
Optional: 1/3 bunch organic cilantro (stems OK) and 1/3 bunch organic parsley (stems OK)

Directions

Made up of about 70 percent green vegetables and 30 percent fruit, this smoothie helps you eat far more greens than you ordinarily could. Because we blend the greens and fruit for easy digestion, your body is able to absorb more of the vitamins and minerals without working so hard. Thanks to all its nutrients and fiber, the smoothie is incredibly filling, so it keeps you from reaching for that midmorning second cup of coffee and that bagel you really didn't want to eat.

1. Add water and chopped head of romaine to blender. Blend at a low speed until smooth.
2. Add celery, apple, and pear and blend at high speed.
3. Add cilantro and parsley (which help chelate heavy metals out of your body).
4. Finish with banana and lemon.

Comfy and Healthy

 EVERY STUDENT NEEDS A COMFY STUDY OUTFIT AND HEALTHY STUDY FOOD! 

MIDTERMS ARE HERE! SNACK HEALTHY

When your studying.. do you feel bored and instantly start to get munchies!! Here is a website to find substitutes for your favourite STUDY SNACK HABITS! 

http://www.associatesdegree.com/2010/11/16/100-healthy-study-snacks-you-should-reach-for-instead/

Ultimate Clean & Lean Lettuce Wrap

Ingredients 
4 leaves iceberg lettuce 
4 slices roast turkey 
1/2 cucumber, sliced 
250g hummus 
sprinkle of paprika

Direction:
Top a lettuce leaf with a slice of turkey, cucumber, hummus and paprika, then, as if it were a sandwich, wrap it up with another piece of lettuce. 
Repeat with the remaining ingredients. 

*serving suggestion This can be done with a variety of ingredients, such as tomatoes, avocados or peppers, as well as salmon, chicken, lamb or prawns. 
White cheeses, herbs, garlic, lemon juice, paprika, turmeric, oregano, all work too. Whatever you have in your fridge!

IS IT TIME FOR PUMPKIN PIE?

GOT TO LOVE MY ROOMMATES <3

TRY!!! 

Post- Run Pumpkin Spice Protein Smoothie 

1) 1/2 cups of Pumpkin Puree 

2) 1 cup Milk 

3) 1/2 Banana OR 1/4 cup Vanilla Yogurt and 1 tbsp Flax Seed

4) 1 scoop of Vanilla Protein Powder 

5) 1/2 tsp of Vanilla 

6) Cinnamon ( put in whatever you like) ... I put in a 1/2 tsp of Cinnamon

BLEND AND ENJOY!

Running for Beginners

I have look for a running schedule that best adapts to beginner runners. I could never run for long periods of time growing up. THIS schedule changed it, I am able to enjoy the outdoors and the cardio aspect of working-out ... NO MORE going into the University gym where guys seem to stare at you on the elliptical or  having to make a mad dash because there is only one more running machine available when you walk in.

THIS WORKED FOR ME!! IT CAN WORK FOR YOU TOO!   

Feeling Tight? ... My Remedy to INCREASE Flexibility

Being a dancer, I have come across some great ways to increase your flexibility. However, I also like to use this stretches as a cool at the end of my workout. 

Before beginning a stretching regimen, know your body’s limits.  All positions should be held and not bounced, to lessen muscle stress or strain. Never have someone push you into a stretch. If you experience sustained pain after exercising, talk to a dance teacher or physician before continuing.

Try to do these stretches a few times a week to improve your flexibility and range of motion.  Each stretch should be done 2-3 times and each position should be held for 8 counts.

10.  Cross-Legged Warm-Up
Sit on the floor, cross-legged. Circle your head to the right and left. Look up towards the ceiling then lower your head to look at the floor. Reach out on the floor in front of you, keeping your head down and stretching through your hips.

9.  Straight-Legged Warm Up
Straighten your legs in front, keeping your back straight and stomach engaged. In parallel, point and flex your feet.  Lift your arms above your head and stretch forward over your legs. Hold with pointed feet then with flexed feet.

8.  Straddle Stretch
Lie on your back with legs straight in the air so your body is shaped like an “L”. Flex your feet and turn out. Gently push on the inside of your knees, and open your legs in a straddle with feet still flexed and toes facing the floor.  Slowly bring your legs back together.

7.  Back Stretch
Turn onto your stomach with hands flat on the floor, directly under your shoulders. Push up, straighten your arms and lift your upper body to stretch out your back.

6.  Arms & Upper Body Stretch
Stand with your feet apart and reach up, then reach forward, keeping a flat back. Release your body, reaching your hands to touch the ground. Roll up through your back slowly.

5.  Leg Stretch
Bend over and reach toward your right ankle. Turn your body so that your feet and legs are facing the right side and pull your chest down on your right leg. Bend your right leg, placing your hands on the floor and straighten your left leg out in back. Straighten up and turn back to the center, and roll up. Repeat over your left leg.

4.  Seated Straddle Stretch
Sit with your legs straight out to the sides. Keep your back straight and feet flexed. Lift your arms up and reach over your right leg. Repeat over the left leg. Reach forward, walking your hands out in front of you. Come up to a seated position slowly, and bring your legs together.

3.  Cool Down – Straddle Stretch
Repeat the # 8 straddle stretch to start the cool down. You should find a wider range of motion than when you started.

2.  Straight-Leg Cool Down
Repeat the # 9 straight-leg stretch to continue the cool down.  You should be able to reach further toward or past your feet.

1.  Cross-Leg Cool Down
Repeat the # 10 stretch to finish the cool down and the set of exercises

Physical Activity on a University Schedule, AT HOME WORKOUT!

 This exercise program was created by me in order to help students get back in shape without losing so much time at the gym.  It will only take about 15-20 minutes in the morning before your shower, and the 30-45 minutes during the day... you will notice a more energized and fit YOU! 

I will be posting, different daily workout schedules each night so that you can follow me and do it with me. If anyone has any questions; I can put up videos that will show you what each motion or movement is... all you have to do it ask. Please Enjoy! 

Day #1 

Morning:

 1:00 downward dog

20 jacks

5 arm swing

10 squats

10 upper cuts

 25 wall push ups

 30 jacks

:30 sec tri stretch

 1:00 downward dog

Daily Workout: ARMS 

20 jacks

 10 cross-body arms swings

 :15 sec tricep stretch (each)

 10 incline push-ups

10 tricep dips

5 up-up-down-down planks

 5 burpees

 30 arm circles

10 tricep dips

 15 elbow- in wall push ups

  10 kneeling push-ups

 5 burpees

  3 cobra push-ups

 :30 sec tricep stretch (each)

Daily Workout: LEGS

10 forward lunges

10 plie jumps

10 reverse lunges

10 squat jumps

10 step ups

 10 leg lefts

10 single leg bridges 

10 leg lifts

   10 x 10 second wall sits 

LET ME KNOW IF IT WORKS FOR YOU! 

Healthy Taquitos! Chicken and Spinach....Baked not fried.

Baked Chicken and Spinach Flautas

Ingredients

• 1 pound boneless, skinless Chicken Thighs (about 4)
• 16 ounces Beer (or chicken broth)
• 2 cups Water
• 1 teaspoon Paprika
• 1 teaspoon Kosher Salt
• 1 teaspoon Garlic Powder
• 1 teaspoon ground Cumin
• 1 teaspoon Chili Powder
• 1 Jalapeno Pepper, minced
• 3 cups Baby Spinach, chopped
• 5 burrito-size Flour Tortillas (9 inches)
• 6 ounces Queso Quesadilla or other melting cheese, shredded
• 1 tablespoon Olive Oil, or cooking spray
• Salsa, for serving

Preparation

1. Preheat the oven to 450*F.
2. Put the chicken thighs in a deep sided saute pan and cover with the beer and water. Bring to a boil, then reduce heat and simmer for 10 minutes. Remove the chicken from the liquid and shred it. Mix together the chicken and seasonings.
3. Pour out all but 1/4 cup of the cooking liquid. Add the jalapeno and spinach and cook over low heat until for 2-3 minutes, or until the spinach is wilted.
4. Cut the tortillas in half. Spoon 1/10th of the chicken (about 1 tablespoon) along the long edge of a tortilla. Repeat with the spinach and cheese. Roll the tortilla up, starting with the straight edge. Place seam-side down on an oiled baking sheet. Repeat with remaining tortillas.
5. Brush the flautas with olive oil or spray with cooking spray. Bake for 10 minutes, then turn them over and bake for until 10 minutes, or until crispy. Serve with salsa.

Each flauta has approx. 180 calories, 9 grams fat, 6 grams carbs, 1 gram fiber, 18 grams protein

7 Days to Skinny Jeans

Skinny Jean Oatmeal Smoothie 

Ingredients: 
1 cup ice
1/2 cup frozen raspberries or strawberries
1/2 cup plain lowfat yogurt
1 banana,
1/2 cup old-fashioned rolled oats
1 tablespoon honey

No time for breakfast?.. MUST TRY!

Worst Thing You Can Do Is: NOT Eat Breakfast! 

Chiquita Banana Oatmeal Smoothie

Almonds, cooked oatmeal, bananas and yogurt meet up in your blender for a power breakfast. Drink this Banana Oatmeal Smoothie before your morning exercise routine and you’ll have the energy you need to get through your workout.

Ingredients:

• 2   whole Chiquita Bananas (best with brown flecks on peel)
• 2   cups Ice
• 1/3   cup Yogurt – preferably Greek yogurt flavored with honey
• 1/2   cup Cooked oatmeal
• 1/3   cup Almonds

Instructions:

Pour all ingredients in blender pouring ice in last. Blend on high for 30 seconds or until smoothie thickens.

Nutrition Information Per Serving:

Calories 380; Total Fat 15 g (Sat 2 g, Trans 0 g, Poly 4 g, Mono 8 g); Cholesterol 5 mg; Sodium 35 mg; Potassium 690 mg; Total Carbohydrates 53 g; Dietary Fiber 9 g; Total Sugars 19 g; Protein 12 g. Percent Daily Value: Vitamin A 2%; Vitamin B6 25%; Vitamin C 20%; Vitamin D 0%; Calcium 15%, Iron 15%

10 Starbucks Drinks That Won't Blow Your Diet

Have a Addiction like I do? Here is my suggestions! 

10 Starbucks Drinks

Drink ( tall, 12 oz)                                              Calories                              Fat
Skinny Vanilla Latte                                                 90                                      0
Nonfat Caramel Machiato                                        140                                    1
Coffee Frappuccino                                                 180                                    25
Coffee Frappuccino Light                                         90                                      0
Nonfat Iced Vanilla Latte                                         120                                     0
Shaken Tazo Iced Passion Teas (unswt)                   0                                         0
Iced Coffee w/classic syrup                                      60                                       0
Caffe Americano                                                      10                                       0
Iced Skinny Latte                                                     60                                       0
Soy Tazo Chai Tea Latte                                          170                                     2

Spicy Peanut Noodles

Here is how its done:
4 ounces noodles of your choice
Olive oil
1 cup small broccoli florets
1/2 cup julienned carrots
1/3 cup smooth, natural peanut butter
2 teaspoons honey
1 cup chicken broth, divided
1/4 cup natural soy sauce [I prefer tamari sauce]
2 tablespoons rice wine vinegar
Juice of 1/2 lime [ or more, to taste]
2 teaspoons siracha sauce
2 tablespoons toasted sesame oil
1 teaspoon grated fresh ginger
1 large garlic clove, minced or grated
2 tablespoons toasted sesame seeds
1 tablespoon or so chopped cilantro
2 scallions, sliced thinly
1/3 cup roasted, salted peanuts, roughly chopped

Direction: 

Start the water to cook the noodles – follow package directions, omitting salt, and using a tablespoon of soy sauce in the cooking water instead.Heat a tablespoon or so of olive oil in a large sauté pan, and add the broccoli and carrots, Stir fry for about minutes until tender crisp.Put the peanut butter and honey in a small bowl. Heat 1/2 cup of the chicken broth almost to boiling, and pour over the peanut butter and honey and stir until smooth and blended. This may take a minute, but it will come together. Once it does, add the soy sauce, vinegar, lime juice, siracha, sesame oil, ginger and garlic, and stir together. Set aside.When the noodles are done, add them to the pan with the broccoli and carrots, and combine. Pour the sauce over the top, along with the sesame seeds, cilantro and about half of the scallions and half of the peanuts. Stir everything together gently, and if you need to, add a bit more of the warmed chicken broth, until you have a pleasing consistency. You want the sauce to cling, but it should not be at all gummy or sticky. Serve with the additional scallions and peanuts sprinkled over each serving. Have some extra soy sauce and siracha available for people to add if they like.

Notes:

Now, a few notes. I used angel hair pasta, but any sort of noodle will work. If you are eating gluten free, buckwheat noodles or even rice noodles would work. As noted, I used natural peanut butter, and ended up cutting back a little on the amount, compared to other recipes I have seen. So if you use a regular kind of peanut butter, you might want to increase the amount a little. Or, just go buy some natural peanut butter – that other stuff is yucky anyway, ya know? For additional vegetables, some finely shredded cabbage, julienned summer squash or snow peas would be great additions. Also I ran out of rice wine vinegar, by the time I made this final batch and used white wine vinegar instead, so use what you have on hand, though I did like the rice wine vinegar better. You can use whatever hot sauce you have as well, though I am not sure how anyone lives without siracha. Lastly, some sauteed chicken breast, pork or shrimp would be really good in here too. Just add along with the noodles and sauce

SASSY WATER

A Flat Belly Diet Staple

The Sassy Water Recipe

Sassy Water

2 liters water (about 8 ½ cups)
1 teaspoon freshly grated ginger
1 medium cucumber, peeled and thinly sliced
1 medium lemon, thinly sliced
12 small spearmint leaves.

Directions: 

Combine all ingredients in a large pitcher and let flavors blend overnight.

Drink the entire pitcher by the end of each day.

Vodka and Fruit ... Who Knew?!

Strawberry Peach Vodka Collins Popsicles

Ingredients: 

6 oz pureed strawberry (about 10 strawberries)
2 oz peach syrup (recipe follows)
12 oz tonic water
2 oz plus 3 oz vodka (divided use)

Instructions:

1. Stir strawberry puree with 2 oz. of vodka. Place three teaspoons of strawberry mixture in the bottom of popsicle form; set aside. (As mentioned in last week’s cocktail popsicle, I used cordial glasses, but any form will work.)

2. Stir peach syrup with tonic water stir to combine. Add vodka and stir to combine.

3. Pour peach and vodka mixture over strawberry mixture and stir to combine.

4. Freeze for about 2 hours or until mixture starts to solidify enough to hold a popsicle stick upright. Insert popsicle sticks and finish freezing popsicles overnight. To release popsicles run hot water on the outside of popsicle molds for a 2-3 seconds.

Peach Syrup

(You will have more syrup than you need. Save for other cocktail uses)

½ cup sliced peaches (about 4 medium size peaches)
1 cup water
1 cups sugar

Instructions:

1. Wash, peel, and pit peaches. Place peaches in a blender or food processor and process until peaches are pureed.

2. Place water, sugar and peach puree in a pot and bring to a boil and continue to boil for 5 minutes.

Baked Apple Ice Cream Bowls

Healthy and Yummy way to fulfill your craving for apple pie this Autumn <3  

Baked Apple Ice Cream Bowls 

Ingredients:
1) 4 apples (hollowed out) 
2) 1 tbsp sugar
3) 1 tbsp cinnamon 
4) vanilla ice cream caramel topping 

Directions: Hollow out apples. Mix together sugar and cinnamon and add to inside of apples. Bake at 350 degrees F for 20 minutes. When apples are baked, fill with vanilla ice cream and top with caramel