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Showing posts from October, 2011

Trouble Zones Part III

Part three of four series on how to work those trouble zones!

Butt

Who doesn't want an amazing rear view?  Here are two exercises to get you toned in all the right places.

Swinger(Targets butt and hips)
Start on the ground on all fours, for extra counterbalancing support, prop your left hand up on fingertips and bend left elbow slightlyExtend right leg behind you at hip level, toes pointed, then keeping your hips still, bring it directly out to the sideHold for 1 count, return to startDo 8 reps, switch sides and repeat, do 2 setsPerky Pendulum (Targets back, butt and hamstrings)
Stand with feet together, arms by sideExtend right arm (parallel to the ground) and right leg (as high as you can) behind you, rotating your body slightly so that your right hip faces up, with your foot flexed, extending your arm diagonally up in front of youSlowly hinge hips to tilt torso forward, keeping right leg lifted behind you and reaching left fingertips toward the groundReturn to the start, Do 5 reps, …

Trouble Zones Part II

Part two of a four part series on how to work those trouble zones!

Belly

Muffin top is not a phrase any of us EVER wants to hear.  So here are two workouts aimed at toning up and slimming down your waistline.

Fallen Triangle (Targets shoulders, abs, obliques and inner thighs)
Start on the ground in a full push up position.  Balance on your hands and feet with arms extended making your body into a straight line from head to heelsMove into a side plank, shifting your body weight to your left hand and rotating your body to extend your right arm directly up, palm forward, as you bring your extended left leg under torso and to the right.  Pulse left leg up and down 1 inch 5 times
Tightening Tilt (Targets shoulders, abs, obliques, butt and legs)
Stand with your heels together, toes turned out, arms by sidesBring bent knee out to your side at hip level, touching toes to left knee, as you raise extended arms out to the side at shoulder level, palms downKeeping upper body tall, hinge from hips 45 de…

Trouble Zones

Part One of a four part series on how to work those trouble zones!

Back of Arms

Lets face it having your arms wave back can be heart breaking.  Here are two workouts aimed at tightening that skin in the back of your arms and a few other places too!

Spider Man Press Up(Targets chest, triceps, abs, obliques, butt and hips)
Start on the ground in full push up position, balancing on hands and feet with your arms extended, your body will form a straight line from head to heels. (Make it easier by doing this move on your knees)Bring a bent right knee out to side at hip level as you bend your elbows 90 degrees, keeping your arms tucked close into your ribs, so that you touch your right knee to your elbow.Press up and return to startDo 8 reps, switch sides and repeat.  Do 2 sets.
Sunburst Slimmer(Targets shoulders, chest, back, triceps, abs and butt)
Start on ground on all fours, then extend your right leg behnd you parallel to the ground, toes pointedBending your elbows and keeping them close to y…

Snacking Smarter and Oh-So Sweet Desserts

Here are some tips on how you can snack with less calories and still enjoy those desserts.

Snack Ideas:
Trade 20 potato chips for 20 salted edamame pods (Save 100 calories)Have a tablespoon of peanuts and a tablespoon of chocolate chips instead of a pack of Peanut M&Ms (Save 127 calories)Dip baby carrots, slices of cucumber and bell pepper rather than 14 tortilla chips in your guacamole (Save 220 calories)"Make your snack a small meal" Leslie J Bonci, R.D., FITNESS advisory board member and director of sports nutrition at the University of Pittsburgh Medical Center says.  Eat two Mini BabyBel Wedges, a half cup of grapes and two whole grain Wasa crackers instead of nibbling your way through a block of sharp cheddar cheese. (Save at least 400 calories)Rather than a Snickers bar, have a tablespoon of Nutella on a small apple (Save 125 calories)4 Oh-So Sweet Dessert Ideas:
Instead of a slice of peach pie with vanilla ice cream, have a grilled peach topped with two dollops of w…

Downsize Your Dinner

Dinnertime can be tough on all of us, so here are some tips to cut some calories without missing out or feeling hungry.

Toss your salad with squeeze of orange and a teaspoon of olive oil instead of two tablespoons of ranch dressing (Save 100 calories)Rather than saute veggies in olive oil, stir fry them in fat free vegetable broth and toss with  teaspoon of olive oil after they're cooked. (Save almost 200 calories)Trade a cup of spaghetti for a cup of spaghetti squash (Save 179 calories)Prevent late night binges by splitting your dinner into two separate meals.  Eating half at your normal dinner time and half at your late night snack time is a good suggestion made by Leslie J Bonci, R.D., FITNESS advisory board member and director of sports nutrition at the University of Pittsburgh Medical Center.  You won't feel deprived or overindulge. (Save at least 250 calories)Instead of using oil to flavor your rice, add a tea bag (try jasmine and green tea) to the cooking water. (Save at…

Lighten Your Lunch

Here are some ways to cut back on calories come lunch time!

Use a teaspoon of dry-roasted sunflower seeds instead of croutons on your salad. (Save 30-50 calories)Choose a six inch turkey sub instead of tuna on your next trip to Subway. (Save 220 calories)Spread a wedge of light cheese on your sandwich instead of a Swiss cheese slice. (Save 71 calories)On a Caprese salad, hold the olive oil, when you have good mozzarella and fresh tomato all they need to compliment them are balsamic vinegar and basil, according to Leslie J Bonci, R.D., FITNESS advisory board member and director of sports nutrition at the University of Pittsburgh Medical Center (Save 120-240 calories)Order a cup of egg drop soup instead of wonton soup the next time you order out for Chinese (Save 50-100 calories)Order a bowl of the Broccoli Cheese Soup rather than the Loaded Baked Potato soup at Chilis (Save 180 calories)Have a Burger King Cheeseburger instead of the BK Veggie Burger (go figure!) Save 110 caloriesOrder a…