More Energy Please

Feel sluggish after a workout?  Can't kick back into gear to get things done?  Check out the video for a great tip on how to replenish your energy!

Get Up and Get Moving!

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We all know that our cardiovascular health is very important.  But for those who don't have access to a gym, and they don't like to run, what do you do?  Well, you have to get a cardio workout from your own living room.

Okay so what is the secret to getting a good cardio workout from home?  Well, you are the secret actually.  It is up to you to actually do the workout.  For tips and motivation to actually getting a good at-home workout check out the podcast!

For a list and explanation of some great at-home exercises, check out this article from Ace Fitness.  They list 25 great at home exercises, including exercises like Supermans, Push-ups, and Panks.

For a great list of some cardio exercises you can perform check out Fit Sugar.  They have even put together a great workout for you...

Jumping jacks	2 minutes
Squats	1 minute
Side lunges	10 sets
Jumping rope	1 minute

You get the idea.  Pretty cool articles so be sure to check those out!  I hope you find your cardio exercises a little more fun and a little more bearable!  Have a great week!

Are 20 Minute Workouts Effective?

My answer to you all is a definite Yes.  Now, an hour long workout is much more effective...but who has time for that?  Sometimes I am able to get my sleepy self out of bed an hour earlier than needed and I can get a great workout in.  But for the most part I find that I am just to busy.  But that doesn't mean that I don't workout.  If I have 20 minutes free time, or if I just get up a half hour early, then I make sure I get a good workout in.  Even as little as 20 minutes 3-4 times a week can definitely improve your health and the way that you feel.

You may be thinking 20 minutes?  No problem!  But don't get to hasty.  If you only have 20 minutes to workout... you have to workout for 20 minutes.  This means no breaks, no faking it, no giving up.  You have to push yourself for the entire 20 minutes if you want to see results.

Tip:  When you hit that point that makes you want to pull back and take it easy, push through it!  If you want results then it's going to be a little tough.  If being healthy is important to you, then work for it!  Remind yourself why you are working out and what you want to accomplish.


Now, I don't mean to go crazy!  If you are going to pass out or possibly injure yourself, then of course take a break.  But just keep in mind that you only have 20 minutes so make it count for something!

Tip:  Keep a water bottle with you for quick and easy access.  Stay hydrated!


For me, the easiest way to get an effective 20 minute workout is to pop in a fitness video.  But it's good to change it up somethings.  Somethings I like to workout while watching TV.  That way I can watch my favorite show and make it a little more worthwhile.  And you won't believe how fast the time flies when you are watching a show!  A workout will go by faster than ever and you will feel great afterwards!

To see an example of something you can easily do while watching TV, check out the video below.  I'll explain how to perform each exercise.  So next time you sit down to watch your favorite show, you'll know exactly how to get in a good workout!

If you don't like the idea of working out during your relaxing time, that's fine.  But make sure that you schedule a time in your day to get a workout in, or it won't happen!  You know what I'm talking about.  If just gets pushed back later and later until it's to late.  So make some time!

So here is the video with a simple exercise program.  This one require a resistance band.  Next week I'll post a workout that you can do without any equipment.  I hope you enjoy!  And I hope you have some successful workouts!

Here is a list of the exercises that I just described.  If you want to, print them out so you can remember how to perform this exercise routine.

Perform 2-3 sets of each exercise with 12-20 repetitions

Bent Over Rows - 

Put one foot on the band, and step back with the other foot.  Keep your back flat as you lean forward at a 45 degree angle.  As you pull the bands back towards your chest, squeeze your shoulder blades together as if you are squeezing a pencil between them. 

Chest Presses - 

Lie on your back with the resistance band underneath you.  Arrange it to give you enough resistance.  Press one arm towards the ceiling, squeeze your muscles at the top, and return to the starting position.  Complete your repetitions and then switch to the opposite arm.

Diagonal Woodchops - 

Loop the band under your left foot.  Keep hands together and bring the band up and away, in a wood chopping motion.  Keep your core tight as your rotate at your trunk.  Complete your repetitions and then repeat on the opposite side.

Lunges - 

Stand with feet hip width apart.  Take your left leg and step back.  Place the band underneath your front foot.  Bend your back knee until your thigh is parallel the floor.  Make your your front knee doesn’t pass your toes.  Then return to your starting position.  Complete your reps on that leg and then switch.

Lateral Rows - 

Stand on the band with feet shoulder width apart, knees slightly bent.  Raise the band to the side of your body at shoulder height, hold for a second and squeeze your muscles at the top.  Return to starting position and repeat.

Biceps Curls - 

Stand on the band with feet shoulder width apart, knees slightly bent.  Keep your elbows close to your sides and flex.  Only your elbow should be moving.  Perform reps on one side and then repeat on the next.

Chair Squats - 

Stand with feet shoulder width apart.  Squat low and stop just before you touch the chair, hold for a second and then return to standing position.  Once again, watch your knees!  Make sure you have proper form to avoid injury.

Chair Dips - 

Place your hands on the edge of the chair and extend your legs out.  Slowly bend your elbows to lower yourself to the ground, but don’t let yourself actually touch the ground!  Keep the tension there to work your muscles.  Push yourself back to the starting position and repeat.

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So here is a little p.s.  

Equipment.  There are so many at-home fitness equipment, the list just goes on and on.  What do you actually need to have successful workouts?  Actually, you could get by with nothing.  Just use what you already have available to you.  Use your stairs in your house or apartment to perform stair runs.  Or if you want to add a little intensity to a workout and you don't own hand weights, just use water bottles or cans of food.  The other day my friend told me to try squats holding a 25 pound bag of flour... just get creative and find something that can help you push yourself a little bit farther.

Now, after a while I got a little sick of using cans for hand weights.  So I invested in a couple of 5 pound weights.  These were $5 each.  I saw at Walmart the other day that the 3 pound weights were only $3 a piece.  Such a small investment for a great pay off.  Hand weights are used in a lot of the fitness videos that I like to do so I use them all the time.  Another thing that I invested in was a resistance band.  There are so many exercises that you can perform with one of those!  They are amazing!  I got mine for less than $7.  Once again, a very worthwhile investment.

Delicious Broccoli! What?

Yes it is true.  Broccoli can be delicious.  Growing up I always hated broccoli.  My mom would always tell me, "Try it!  You might like it." and I always I hated it.  I hated it raw and I especially hated it steamed!  It gets all mushy and soggy when it's steamed... and I still hate it.

So why do I post about broccoli being so delicious?  It's because I found the secret to make it taste good (and this doesn't involve drowning it in cheese....that defeats the purpose of being healthy).  Drumroll please.....the secret is....

You bake it.

Preheat oven to 400 degrees

Wash and cut broccoli into small chunks

Then spray Canola oil spray on a baking sheet.  Place the broccoli cuts on the baking sheet.  Spray one a little bit more canola oil onto the broccoli.  Add a bit of salt and pepper.

Place in the oven for 15-20 minutes (until the broccoli is tender when you stick it with a fork and it starts to look a little crispy)

It is so delicious.  I hope you like it!  (A big thanks to my wonderful sister-in-law for teaching me this one!  It's our favorite side dish at our place!)

Home-Cooked Meals

Did you know that the typical American family eats out 3 times a week?  Spending anywhere from 200 to 400 dollars a month, just on eating out!  That's over 3,600 dollars a year!  Not only does eating out really hurt your budget, but it's also super unhealthy for you as well.

But as busy as our schedules are these days, it's no surprise that we all make those last minute fast-food-runs.  I'm here to tell you, that with just a little bit of extra planning, you can have healthy meals prepared in just 20 minutes.  

Tip: Always have chicken in your freezer.  Chicken is a very healthy meat because it is high in protein and low in fat.  For some quick recipes that you can do on the fly, check out the video below.

One Saturdays, I like to sit down and plan my meals for next week.  I make sure that I have all of the ingredients needed.  During the week my husband and I don't get home until 5 pm or later.  By this point we are starving and if dinner isn't ready soon, we may fall prey to the fast food dilemma.

It really helps if your meat is already thawed.  I usually take whatever meat I'm planning on cooking out of the freezer the previous night.  That way, by the time I get home, I can have a meal ready in 20 minutes.

Tip: When you find chicken on sale, stock up and freeze it.
Tip: If you forget to take your meat out of the freezer or if it hasn't quite finished thawing, just put it in the microwave for a few minutes.

There are many different tips and recipes that can help you create a healthy, home-cooked meal.  I'll be posting on this subject quite often since it is something everyone relates to.  It does take a little bit more work and planning to create healthy meals.  But remember it is worth it!  You'll save a lot more money and you will thank yourself later when you aren't trying to burn off all those calories.


Here are a couple of my favorite, quick and easy, chicken recipes...

Chicken Taco Salad

1 cup cornflakes (crushed)

1 cup parmesan cheese (the video said 1/2 cup. sorry it was a mistake!)

1/2 teaspoon cayenne pepper (optional) 

Bread 2-4 chicken breasts in the mixture above.  
Put breaded chicken on a backing sheet (on aluminum foil for an easy clean up).  
Cook in the oven on 400 for 20-30 minutes.

While the chicken is cooking, wash and shred some green leaf lettuce.  

Toss with lettuce:

1 can black beans

1 cup of corn

Cut your chicken into pieces and serve on top of salad.  
Top with Fat Free or Light Ranch.

Chicken Parmesan

1 cup cornflakes (crushed)

1 cup parmesan cheese

1-2 tablespoons italian seasoning 

First, get a pot of water on the stove so it can start to come to a boil.

Then, bread 2-4 chicken breasts in the mixture above.  

Put breaded chicken on a backing sheet (on aluminum foil for an easy clean up).  

Cook in the oven on 400 for 20-30 minutes.

When the water starts to boil, put your noodles in, cover, and turn off the heat.  

Leave for 20 minutes.

Heat up some spaghetti sauce and you'll be ready to go!

Top with:

mozzarella cheese (mozzarella is a low-fat cheese.  No guilt there!)

And don't forget a vegetable!  Chicken Parmesan goes great with any vegetable that you have on hand.  It is very important to eat a balanced diet, so you should always have a vegetable along with your main meal.

I have an amazing recipe for broccoli that I will be sharing shortly, so stay tuned!