Tag: #WorkoutWednesday

Workout Wednesday

I know you heard this many, many, times, about how exercising or physical activity can not only improve your health but reduce the risk of developing cancer, diabetes, and heart disease.

Turns out the so-called experts are correct not only does exercising and physical activity have immediate and long-term health benefits it can also improve your quality of life.

However, in the same breath, those so-called experts do not give you a remedy on how to stay focused or motivated. Even if one hires a personal trainer, doesn’t mean a person will stay motivated. You know if someone doesn’t want to do something they will find every excuse in the book not to do something. Am I right?

What is one to do? If you are anything like me, you buy things like toys like a Fitbit to keep you motivated. (Gotta tell ya, I’ve been a proud owner since December 2016, and yet this sparkling toy doesn’t keep me motivated). I’ve downloaded apps and even joined the gym. All of which were sparkling and exciting in the beginning, but as soon as I see myself making some progress, it’s game over!

Which converts from a well trimmed midsection back to what I worked so hard to get rid of.

So I learned my lesson. What was the lesson? It’s ok to celebrate, but don’t make a holiday out of it. Rewards are good, they actually increase my chances of continuing with my exercise routine. How? Think of it as a carrot on the end of a stick. Knowing that I can reward myself for doing well, I will set my reward for the next great achievement and work towards that reward. Make sense?

On that premise alone, I’ve returned to my workout regimen, (Its been 17 days now), and I’m already seeing great results. It’s like my mama used to say, “Nothing beats a failure but a try. “And I’m sure you’re familiar with, “If at first you don’t succeed, try, try again.”) And most importantly, “Don’t Give Up!”

Getting My Workout In!

I use to be very diligent in maintaining my workout regiment, but for many months now I have fallen off of my routine until recently.  Along with returning to my regiment, I have also begun reading everything I can get my hands on about working out, from which exercises are the best for my problem areas to listening to podcasts about which foods are good or not good to eat, and finding sm app on my phone  to help me along my journey in losing weight and looking good.  

 I have come across and have started using the “Lose Weight in 30 Days,” app by Simple Design Ltd.  There are so many apps to choose from but this particular app was the “Editors’ Choice,” so I decided to give it a try.  Thus far I like it because not only does it give you daily exercises to follow, it talks to you which makes me feel like there is a personal trainer in the room with me.  Not only that but it also comes equipped with meal plans, calendar to track your progress, no equipment is necessary, and it keeps track of the days in which you’ve workout, along with the duration and how many calories you burned per workout.  Below I posted a copy of what the app looks like in case you want to give it a try.
Cover art
 Editors’ Choice
Lose Weight in 30 Days
 Everyone Everyone
Contains ads 
Offers in-app purchases
This app is compatible with all of your devices.

 

What I like most about this app is that it does not try to kill you, it gradually takes you to the next level.  The exercises are not the same every day, and I don’t feel overwhelmed, nor have I come across exercises that my body aren’t able to do.

Good luck with your regiment.  If you have found an app that is great, please do share. LP

 

Veggie Nuggets

I thought it would be nice to start out with something simple and yummy looking as well.  This Veggie Nuggets recipe comes courtesy of Claire Nolan, BuzzFeed/Tasty.

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Here’s a video that shows you how to make them:

YouTube.com

INGREDIENTS

Servings: 6–8 (makes 40–50 nuggets)

3 carrots, peeled & cut into chunks

½ head cauliflower, broken up

1 head broccoli, broken up

2 cloves garlic, chopped

1 egg

½ teaspoon onion powder

1 teaspoon salt

½ teaspoon pepper

1¾ cup plain bread crumbs

PREPARATION

1. In a food processor, blend carrots, cauliflower, broccoli, garlic, egg, onion powder, salt, and pepper until combined.

2. Add 1¼ cup of bread crumbs and blend just until incorporated.

3. Scoop a tablespoon of the mixture and form a small circular shaped “nugget.”

4. Place the remaining ½ cup of bread crumbs in a bowl and cover each nugget with the bread crumbs.

5. Either pan-fry with a small drizzle of oil over medium-high heat until both sides are golden brown, about 10 minutes. Or you can bake them on a piece of parchment paper at 400˚F/200˚C for 25 minutes, flipping after the first 15 minutes.

6. Serve with your favorite dipping sauce.

7. Enjoy!

Did You Know There Are 4 Different Types of Vegetarians?

The most widely accepted definition of a vegetarian by fellow vegetarians is a person who eats no meat, fish, or poultry. Primarily a vegetarian consistently avoids all flesh foods as well as byproducts of meat, fish, and poultry.  However, vegetarian diets vary in the extent to which they exclude animal products.

There are four types of vegetarians, Semi-vegetarians, Lacto-Ovo vegetarians, Lacto-vegetarians, and Vegans.  The difference between them are as follows:

  • Semi-vegetarians are those who are cutting back on his or her intake of meat. A pollo vegetarian avoids red meat and fish but eats chicken, and a pesco pollo vegetarian avoids red meat but eats chicken and fish.
  • Lacto-Ovo vegetarians diet excludes meat, fish, and poultry but includes dairy products and eggs. They eat such foods as cheese, ice cream, yogurt, milk, and eggs as well as foods that include these ingredients.
  • Lacto vegetarians diet excludes meat, fish, and poultry, as well as eggs and any foods containing eggs, however, they eat dairy products such as milk, yogurt, and cheese.
  • Vegans avoid eating or using all animal products, including meat, fish, poultry, eggs, dairy products, any foods containing by-products of these ingredients, including the use of wool, silk, leather, and any nonfood items made with animal byproducts. Some vegans even avoid money.

What type of vegetarian are you?  Today is day 5 of my journey of becoming a vegetarian, and according to this list I am a pollo vegetarian, however, I do not eat chicken, but I do eat seafood and plenty of vegetables and salads. Because becoming a vegetarian is very new for me, I thought it would be nice to include in the Workout
Wednesday category, recipes for vegetarians and for those who just want to eat healthier. I hope you enjoy the new additions and now I’m off to search for the recipes, Lois.

 

6 Exercises That Will Burn Calories in Overdrive!

Are you one of those people who wake up to hundreds of emails a day?  Ugh! It’s the worst, but fortunately, there are some good things that come out of being overly popular (via email that is) such as receiving discount coupons, the update on fashions and beauty products, yummy recipes and workout tips.  Yesterday (as I am late in posting for Workout Wednesday), I received an email from MyFitnessPal on Workout Challenges.

This particular email offers 6 different exercises you can do to burn calories in overdrive, such as:  

1.  Dumbbell, Squat, Curl, Press

2.  Kettlebell Goblet Squats with Heartbeat and Press

3.  Death Crawls

4.  TRX Atomic Pushups

5.  Dumbbell Walking Lunges & Plunges

6.  Kettlebell Swings & Pushups

I wish you success with any of the exercises you may choose, until next week.  Lois

 

The Importance of Working Out!

Everyone is or should be aware of the importance of working out.  There is nowhere you can go, on the planet where there is not a reference to how important regular exercising is. Whether you’re out for a walk or surfing on social media you will see advertisements from gyms who are hosting specials for memberships, as well as literature or videos showing different types of movements that are beneficial to the body and one’s well-being.

According to Brian D. Johnston of International Association of Resistance Training: Prescribed Exercise Clinics, “exercising regularly makes the heart stronger and the lungs fitter, enabling the cardiovascular system to deliver more oxygen to the body with every heartbeat and the pulmonary system to increase the maximum amount of oxygen that the lungs can take in. Exercise lowers blood pressure, somewhat decreases the levels of total and low-density lipoprotein (LDL) cholesterol (the bad cholesterol), and increases the level of high-density lipoprotein (HDL) cholesterol (the good cholesterol). These beneficial effects, in turn, decrease the risk of heart attack, stroke, and coronary artery disease. In addition, colon cancer and some forms of diabetes are less likely to occur in people who exercise regularly.”

Simply put working out, is beneficial to not only one’s physical appearance but also to one’s internal mechanisms that keep the body running smoothly.  As well as improving muscle strength which allows for performing physical tasks easier.  Exercising/working out aids in the stretching of muscles and joints, which also allow for an increase in flexibility and aids in the prevention of injuries.

Here are 10 additional reasons to get your workout in, written by Esther Chain, Women’s Health:

  1. Improves Your Mood  – Who doesn’t need a mood stabilizer? Did you know that a brisk workout boost production brain chemicals that ease stress and anxiety which makes you feel happier and more relaxed?
  2. Helps You Sleep Better  – According to a study conducted by the National Sleep Foundation up to 67% of those who exercise regularly, report that they get a good night’s sleep.
  3. Strengthens Your Memory – The Behavioral Brain Research study shows that a single session of an aerobic workout produces higher blood levels of hormones that are associated with a strong memory.
  4. Boosts Your Creativity – A published article in the journal, “Frontiers of Neuroscience,” reported that working out regularly can jack your ability to brainstorm new ideas. 
  5. Reduce Your Risk of Cancer – Though it’s not clear as to how much exercising or which type of exercise, physical activity has been linked to a lower risk of breast and endometrial cancer, according to the National Cancer Institute. 
  6. Recharges Your Batteries – Exercising just 2-3 times a week can boost energy level by 20%, decreasing fatigue by 60%.
  7. Make You More Confident – Knowing the amazing physical challenges that you’ve been able to accomplish, gives you kick ass confidence that spills over into other parts of your life.
  8. Fewer Sick Days – Research suggests that working out at least 2-3 times a week, results in the ability to fight off bacteria.
  9. Eases Killer Cramps – Research shows that working out triggers the release of endorphins, which are like opioids that relieve the agony of period pain. 
  10. Allows for Smoother Work Day – According to a study published last year by the journal, “Population Health Management, exercise increases productivity at the job.

In this section, I will be posting different facts, exercising tips, summaries of interesting articles, interviews with personal trainers (sometime in the future), and loads of motivation. So be sure to stop in regularly. 

Lois