Try out this interval workout and then use the outline to make your own with different drills. You can tailor the program to be 30 or 45 second intervals. Do what works for you and train your way to longer intervals.
Enjoy!
Have fun with your family while keeping fit! Quick workouts, fitness fun, family games, and healthy recipes.
Courtesy of :
Sam Hawley
The Fitness Prescription
I hope you enjoy these tips. Feel free to browse our extensive archive for past posts and tips.
**As with all fitness activities, please consult your physician before participating in any activity or diet.
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HIIT workouts are becoming popular for their speed and their effectiveness in building muscle and burning fat. The problem is finding a basic outline for how to make YOUR OWN. Try out this interval workout and then use the outline to make your own with different drills. You can tailor the program to be 30 or 45 second intervals. Do what works for you and train your way to longer intervals. Enjoy!
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Some days, we have to get our bodies moving and our blood pumping but are not able to get to the gym for various reasons. If your reason is that you have kids, this is the post for you! Grab the kids and head to the local park (this is ok in rain, snow, or sunshine). Use all of the facilities that the park has to make a game that gives you and the kids a workout. I have a list below of some ideas for fitness activities disguised as games!
If you are anything like me, I rarely have time for a warm breakfast. The problem is, as I have explained in earlier posts, that breakfast is an essential part of staying healthy (especially for kids!). Make your week easier by making a breakfast casserole for the week. This way, you can have a warm breakfast that is healthy without the hassle. Breakfast casserole will warm you up and start your day the right way. Grab your casserole dish and whip 12 eggs, 1 lb hot sausage (or your favorite breakfast meats like ham, bacon, ground beef), onions, green peppers, salt, and pepper. You can inprovise and throw in any of your favorite veggies or additions to your eggs. Bake in oven until firm. (Takes 12-15 minutes depending on the dish) Enjoy! I have a confession... I LOVE peanut butter! I have had the hardest time avoiding it since I have gone paleo. Then, I found that PB Crave Cookie Nookie stuff and about died and went to heaven. In trying to stick to a paleo lifestyle and avoid peanut butter, I decided to make an almond butter version. AND IT WORKED! It hit the spot and is helping me kick my peanut butter cravings (for now). Natural almond butter (the kind they grind from real almonds at the store) Stevia Honey Vanilla extract Coconut oil (just a spoonful or 2 depending on how much you are making. This makes it creamier) Sea salt Dark chocolate chips (softened) Mix to taste. Enjoy! This is my all-time favorite fitness game. You can gather a group of friends as you would for sand volleyball or basketball, and meet at a volleyball court or just in an open area. All you really need is a medicine ball in order to play! If you can find a volleyball net, the game gets a little more difficult which makes it competitive and fun. Use the medicine ball as the volleyball and score the game the same way you would if you were playing sand volleyball. Instead of bumping setting, spiking, you will catch the medicine ball in proper form allowing your knees to bend (without hunching your back) and you will return the ball by throwing it, any way you can, over the net to the other team. Points are made when the ball hits the ground. This game becomes a very fun and competitive way to workout and bond with friends. Just be careful to catch an throw with proper form. Make sure, before you start, to have someone demonstrate how to catch the weight of the ball without getting injured. Have fun! After struggling with cutting and baking spaghetti squash, I was introduced to this awesome life hack: You can microwave spaghetti squash whole and cook it through in under 20 minutes. Best trick I have learned yet! Just stab it with a fork a few times, put in a microwaveable dish, and cook for 10 minutes. After that, check to see if it is soft. Keep adding 5 minutes until the squash is done, there is no need to cut into it until it is soft (which will save the life of my fingers!) But how do you eat spaghetti squash? Use your fork to strip the squash into spaghetti (it will do it on its own when you dig into it). Then top with all the things you like on pasta. I love putting some olive oil, garlic, butter, salt, and mozzarella on it and eating it just like that. Try it out, it is a wonderful alternative to pasta. Since Olympics season is finally here, it seems like a great time to have an Olympics-themed activity for the whole family. It's a great reason to get off the couch and exercise in a fun and unique way. Gather everyone up (friends and extended family might want to participate too) and create a score board. Make one with everyone's names (or even give them their own country to compete under!) and with a chart of each of the events. Be creative with the events, but be sure to make every event something active. The more you exercise during play, the better! Have prizes for the top scoring countries and even healthy snacks for the family while you compete for gold. All of these can be edited for age including the competition if you have kids of various ages (for example, get a ratio of distance to height of child for the winning ratio). Some ideas for Olympic events
So, I completed week 1 of the sugar detox and guess what? I feel amazing! I didn't believe the hype, to be honest, but I really wanted to see if I could do it given my insane love for paleo desserts and treats... I have stopped craving sugar, for the most part! I don't mean that when I see or smell cookies, I don't want them (I don't know if that will ever change). I mean that I am not needing something sweet for breakfast any more. I mean that I am not cranky any more about not having those sweets. Also, I have so much more energy than I have had in a while. Being a student and being a busy one at that, I rarely have EXTRA energy. These last few days, I have felt hyper and energetic right until I crawl into bed. Problems I ran into: days 3 and 4 SUCKED. I mean, all I wanted were carbs and sweets. I was lucky enough to have planned it on a good week where days 3 and 4 I could sit at home and be cranky. I recommend planning your first week wisely. Second, day 5 and 6 I didn't sleep at all. I am not sure why, maybe I was not used to all of the extra energy. NO SLEEP for two days. But, I am back to sleeping now and feel like a million bucks. Best meals: Garlic-broccoli beef, 21dsd crackers, and almond flour pork chops! Hints: Make sure to have your favorite teas on hand. Drinking tea really helps the cravings and gets you over that 3-4 day hump. Keep plenty of your favorite 21 DSD friendly snacks on hand. If you get a craving, have a piece of that snack whether it be bacon, grapefruit, or the yummy green apple chips I found (in the photo above). Having a treat that fights the cravings is key, I found. Do not walk through the bakery at the market... it is painful... ;) Good luck on your detox efforts! I know I am really impressed by the program so far. Try this core set after you workout today or as a break! Do 20 of each, full sit-ups for the sit-ups.
I started the 21-day sugar detox (level 3) program today and wanted to give my followers a breakdown of what it is, what I think of it, and the results that I am getting as I am doing it. I will be posting about it once each week (Wednesdays while I am on the program) with my thoughts for the week for those interested. I will still be posting important family fitness games, life hacks, recipes, and more on Tuesdays so even if you are not interested in my detox progress, check back for the other posts :) Reason I started this: First, I wanted to see if I could do it. I love a good challenge and I had been interested in the program for a while. I also LOVE sweets. Granted, I usually paleo-ify my sweets but that does not change the fact that I am basically addicted to sweet things (my sweet tooth always wins). And knowing that, I wanted to fight back... I wasn't going to just let the cravings win! So I grabbed a buddy and started planning the detox. The theory is that you follow the plan and cut out anything that can spike your sweet or carb cravings. The book lays it out almost perfectly with recipes, a 21-day meal plan for if you want a set program that keeps you from having to think (this might be what I loved most. I tend to need help thinking of dinner ideas!). There are three levels, each more strict than the previous, that can be done based on your current lifestyle and way of eating. I chose level 3 because I am already on a primal diet. Wish me luck! Prep day 0: Having gone to the grocery store yesterday in preparation for this sugar detox, I noted that the cost of food wasn't any more than what I would have normally spent on groceries. If you go to the right kinds of markets, veggies are really well priced and you do not have to break the bank to do this detox. This was a HUGE relief. Day 1: January 29th. So far, I am pretty hungry, but due to good prepping I have eaten two meals and a snack. This is not always possible for me, so I count this as a success. Because I prepped egg muffins for breakfast and threw a roast in for dinner, all I had to cook was lunch. With help from my detox partner, lunch was a success with cauliflower line cilantro "rice", lemon chicken, and sauteed zucchini. I will not be posting the details of my food, in general, I just wanted to show you that I am eating well on the detox. Like I said, I am still pretty hungry and need to get past the first few days sugar/carb free, but the outlook seems good. Hope this helps any of you looking into the program or something similar. Check back next Wednesday for how the first week went! |
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