Today's Workout

Do you need a workout idea?
Today I worked on my shoulders with 4 different exercises using my 15# dumbbells.
I warmed up with front, back and side kicks and jumping jacks.
I did 3 sets of 12 repetitions with 10 jumping jacks between reps and then 25 jumping jacks between the different exercises.
-Overhead shoulder press-12 reps, then 10 jumping jacks; repeat 2 more times, then 25 jumping jacks
-Side raises (arms hanging at sides with palm facing in, raise to shoulder height and lower to sides)-12 reps, then 10 jumping jacks; repeat 2 more times, then 25 jumping jacks
-Front lateral raise (dumbbells in each hand in front of thighs palms facing in, raise arms alternately up to shoulders in front of you)-12 reps, then 10 jumping jacks; repeat 2 more times, then 25 jumping jacks
-Overhead shoulder raise (arms shoulder height out to sides palms facing up, raise arms simultaneously up overhead)-12 reps, then 10 jumping jacks; repeat 2 more times, then 25 jumping jacks.
I struggled with some of these exercises with my 15# weights so do what you can starting with a weight that is comfortable for you-0, 5 or 10# and and repeat this workout on the same day next week if you want to get stronger shoulders. My plan is to do a different body part or combination of body parts each week day, Monday through Friday.
Please work at a pace that is comfortable for you!
If you have never worked out with weights, try this workout without any weight and work up to adding dumbbells! 
It is very important to not do too much too soon but I don't think it's a good idea to not do anything.
Start light and build up your strength.
We need it to run this race that is set before us-I believe we need patience, too, but a strong, healthy body may make it easier!

I then was able to add a 45 minute session of cardio:
5 minutes on the rebounder (mini-trampoline)
5 minutes running my basement stairs
5 minutes jumping rope
REPEAT whole sequence 3 times!

Cool down and stretch out your body!

I know, I had a lot of time to work out today!
It's not always that way. but you can break the cardio down to 15 or 30 minutes if you wanted to give it a try or do strength training one day and cardio the next.
If you don't have a rebounder, just use the jump rope and stairs or pick something else that you can do for 5 minutes-maybe kick boxing moves, crazy dance moves, high knees or stepping or running in place.

Put on some music and work up a sweat!
Take a well deserved hot shower and enjoy the day with more energy!

Drink lots of water and enjoy a healthy day of eating-scrambled eggs or egg whites, carmelized onions, leftover peas all fried up in skillet with a little coconut oil for breakfast, grilled chicken breast with sauteed veggies, a dash or two or three, of hot sauce and maybe a little or BIG side salad for lunch! And a yummy dinner!

Have a healthy, happy day!

"..Let us run with patience the race that is set before us," Hebrews 12:1

"I can do all things through Christ which srengtheneth me." Philippians 4:13

"Beloved, I wish above all things that thou mayest prosper and be in health, even as thy soul prospereth." 3 John 1:2

My Super Simple Health & Fitness Plan

I am trying to not be so preoccupied with health and fitness.
I do not want it to take precedent over more important things like spending time on building relationships, especially with God and those He gave us to love.
I still think it is so important, though, to try to keep our bodies as a temple, feeding it good, God-given food, drinking pure water and keeping it in good shape so we can enjoy the life God gave us and to perhaps even be a helper in His plans.

So, here is my plan:
1) I get up early so I can 'hem' my day in prayer and read a little scripture (this is the number one thing that has helped me with my day!) while sipping on warm lemon water.  This takes anywhere from 15 minutes to 45 minutes depending on how early I get up. (I unload the dishwasher while my water heats up.)
2) I then put on my tennis shoes and start the laundry and immediately start exercising while the laundry is going.
I workout anywhere from 20-45 minutes depending on how much time I have. I do not stress about it at all. Whatever works is good enough but I never NOT do it. I exercise every day, but I make it easy by doing it early in the morning right in my own home in between household activities, which is usually when it is still dark outside, before kids get up.
Here is my workout schedule:
Monday, Wednesday, Friday:
Total body workout-alternating strength moves with cardio
My current workout, though you can make up your own, alternating strength with cardio.
Jump rope 100-200 rotations
push-ups
jump rope 100 rotations
assisted pull ups
jump rope 100 rotations
bicep curls
run stairs 5 flights
triceps dips
jump rope 100 rotations
kettle bell swings
REPEAT 2-3 times depending on how much time I have.
End with 200 jump rope rotations, cool down, stretch
You could just do jumping jacks alternating between push-ups, squats and tricep dips.
SO SIMPLE! NO EXCUSES!

Tuesday, Thursday, Saturday:
cardio and abs or glutes
5 minutes jumping rope
5 minutes running stairs
alternating for 20-30 minutes
5-10 minutes abs or glutes exercises
cool down and stretch
Again, SO SIMPLE but very effective!

Sunday: 15 minutes of yoga and maybe a leisure walk with hubby. Nothing serious.

3) I drink a protein shake with ground flaxseed added mixed with water after every workout. I use All-natural Body Logix protein powder 'decadent chocolate' found at Meijer.

4)  Shower time: I dry skin brush before every shower using a natural bristle skin brush found at health stores, using long firm strokes starting from feet and brushing upwards towards the heart.
I take a shower using baking soda water (1 tablespoon per cup of water pre-mixed in a water bottle) for my face, body and hair; rinse, and then I use apple cider vinegar water (1/4 cup per 1 cup of water pre-mixed in water bottle) for hair conditioner and face toner; rinse.
I keep a large bag of baking soda and 1 gallon apple cider vinegar under my bathroom sink for refills.
Honestly, my skin and hair is SO soft!
And, really, it is just so simple, and cheap, too!
I towel dry and use coconut oil on my face, neck and entire body.
Now I'm glowing! Yes, I keep a jar of coconut oil under my sink!
Teenage daughters and hubby are saying how great my skin looks and it is super cheap and no yucky ingredients!
Super simple!

5) After my shower, I get to dress in something other than workout clothes now that my early morning exercise and shower is done!
Yay! I was tired of always being in workout clothes! 
It's done for the day and now I can enjoy my other tasks without worrying about it!
Plus, I feel great and perfectly ready now to start the rest of my day with that out of the way!

6) I focus on drinking at least 3 quarts of water each day and getting veggies in at every meal.
Breakfast is usually 2 whole eggs with sautéed onions and some other veggie. Love it! I sprinkle a little Braggs liquid aminos on my eggs which is a lighter version of soy sauce!
I am currently eating a large veggie salad every day for lunch with homemade olive oil and apple cider vinegar dressing and protein-chicken, salmon, hardboiled eggs. Sometimes I add nuts and seeds and olives.
For dinner, I usually have some kind of meat, venison, chicken, salmon with vegetables and a salad with healthy fats like olives and homemade dressing.
I keep almonds in my purse in case I need a snack when I am out, sometimes dark chocolate is added!
I eat fresh veggies for snacks, also; cucumbers, radishes, broccoli.
I limit my dairy, fruit, grains, starchy carbs and sugar, though I do not cut them out completely.
I just feel so much more energetic when I limit these foods. Usually I limit them to 2 servings total per day.
I do eat dessert here and there but try to just have a taste instead of a whole piece if I feel I have eaten way too much of the limited foods during the week. Otherwise, I do eat the whole piece!
If things have gotten out of hand with the eating, (which they do), I cut out all limited foods for a few days.
This is KEY to keeping me in my skinny jeans, plus, I feel so much better and energetic!

7) I try to get outside for fresh air and sunshine every day and get to bed at a decent hour.

I hope this schedule of mine encourages you to have your own little schedule no matter where life finds you.

"Beloved, I wish above all things that thou mayest prosper and be in health, even as thy soul prospereth." 3 John 2

Jack LaLanne's Guide To Reducing Stress

Jack LaLanne, a health and fitness icon, passed away in January at the age of 96.
Just last year he wrote a book called "Live Young Forever" just to continue his love of encouraging people to get into and stay in great health!

We bought the book.

Here was a man in his 90's that was the picture of health from the time he learned about health and proper nutrition when he was 15 years old until his death at 96.

It is never too late to learn all you can to live a happy, healthy, fulfilled life!

Here are his tips for reducing stress, which is a major factor in illness.
These tips are from his book "Live Young Forever"

~Be prepared for the unexpected.
~Don't take a job of which you know little, are careless about, or that you find extremely difficult.
~ Don't expect constant approval at work or in the home. It seldom materializes.
~Work out at least three days a week: weights, stretching, walking, treadmill, yoga, Pilates.
~Prioritize your "to-do list" and follow through in order of importance.
~Eat clean: Natural, wholesome foods. Plenty of fruit and vegetables, whole grains, lean protein.
~Don't worry about the future; plan your future. Set achievable goals, and follow through.
~Do everything that is healthy for your mind and body. No junk food, drugs, or cigarettes, and very limited alcohol.
~Delegate some of your workload to others; you cannot do everything.
~Learn to completely relax at different times of the day. Put your feet up and watch a half-hour TV comedy program or read a good book.

I love these tips. Read and think about everyone of them and see if you can incorporate a few at a time!
Check out the Jack LaLanne website for motivation and encouragement:
http://www.jacklalanne.com/

Green Smoothie Girl

We are trying to incorporate more raw foods into our food plan.
A friend told me about Green Smoothie Girl.
She advocates whole foods, trying to eat at least 60% raw foods & drinking a green smoothie every day to get wonderful, very much needed nutrition, live enzymes, etc, for a strong, healthy body!

A recent blog of hers listed the 4 things she does every day, no matter what, in terms of feeding her family.

They are:
1. Drink raw kefir for breakfast.
~Kefir is a wonderful pro-biotic, yogurt-type drink that is best to make with raw, unpasteurized milk.
Now, you might be thinking, raw milk? Isn't that bad for you? We will surely die from it!
Do a little research.
Check out the info.
Of course, you can start out with a pasteurized, organic milk.
~Kefir is made with a starter. I currently do not have a starter, so I am in the process of looking for one. You can get a powdered type from the health food store. I do not have any experience with that kind yet, but I just may try it.
~The best starter is getting a bit from someone who is currently making their own kefir.
~Anyway, look into it.

2. Make a green smoothie every day.
Green Smoothie Girl has recipes and one that she suggests is:
spinach, kale, peaches, mixed berries and banana.
Fill up a blender, blend and serve 2 cups to children and 4 cups for adults.

3. Put a raw fruit and a raw veggie in children's lunches.

4. Always serve a fresh, raw salad at dinnertime.

So, this is what we are trying to do at our house. I still need to find my kefir starter, but the rest is fairly easy. We just need to get into the habit of making the smoothies.
I leave my blender out now to make it easier.

Check out www.greensmoothiegirl.com for all info.
It is quite interesting and it is always nice to find ways to improve our health and the health of our loved ones.
God gave us a job to do here on earth and it's nice when we have the energy and good health to do it!

Beloved, I wish above all things that thou mayest prosper and be in health, even as thy soul prospereth.
~3 John 2

Carol's Carrot Muffins

My Dear neighbor, Carol, brought over these DELICIOUS whole-grain agave-sweetened carrot muffins and EVERYONE loved them!

Even the pickiest eaters!

Of course, I HAD to get the recipe!

Here it is:

2 cups whole wheat flour

1 1/2 t cinnamon

1 t baking powder

1/4 t salt

4+ carrots

2 large eggs

1/3 cup sucanat (natural sweetener from health food section)

1 t vanilla

1/2 c agave syrup (natural low-glycemic sweetener from health food section plus Costco is carrying it now at a great price!)

1/3 cup olive oil

Heat the oven to 375*F. Line or grease muffin cups and set aside.

Whisk together flour, cinnamon, baking powder, baking soda, and salt in a large mixing bowl. Grate the carrots and stir together with the remaining ingredients. Stir the carrot mixture into the flour mixture. Divide the batter between the baking cups and bake until a skewer inserted into muffin center comes out clean, about 25 minutes. Immediately remove muffins from the pan and cool completely on a wire rack.

12-16 muffins

163 calories, 5 grams of fat

Perfect for anytime of the day!

Very moist and tasty!

Where Are The Beans?

Sometimes I have to be quite sneaky in order to make sure our kids are eating a well rounded selection of foods.

I know some people who have to sneak in ways to get their husbands to eat good foods!

I've snuck in spinach & greens into spaghetti sauce and ground up nuts and seeds into bakery, etc.

I came across a great article by First magazine called "10 brilliant ways to use white beans."

White beans have a mild flavor and one of nature's best sources of slow-digesting soluble fiber and plant protein. They actually have the ability to block the body from turning carbs into sugar thus boosting weight loss!

They also give us tons of energy!

Some of these I have tried, others I will try very soon.

1. Lean & Juicy Burgers: Mix 1 cup of pureed beans into 1# of lean ground beef and shape into patties. Grill 10 min., turning once.

2. Mexican Pizza: Spread 2 cups of mashed beans on dough. top with queso blanco, cheddar, chorizo, olives, onions and jalapenos. Grill until cheese melts.

3. Sicilian-Style Pasta: Cook crumbled italian sausage 4 min. Stir in 1 cup of beans, a handful of spinach and a spoonful of capers. Toss with hot cooked pasta.

4. Mediterranean Dip: Puree 2 cups of beans, 1/4 cup of grated Parmesan cheese and the juice of half a lemon. Serve with pita chips and crudites.

5. Tuscan Bean Toss: Combine 2 cups of beans with olive oil, minced garlic, chopped rosemary and a sprinkle of coarse sea salt. Serve with rustic bread.

6. Hearty Tuna Salad: Combine 1/2 cup of beans, canned tuna, diced tomatoes, minced red onions and chopped parsley. Serve on whole-wheat bread.

7. Rich Brownie Bites: Pruee 2 cups of beans and combine with 1 box of your favorited brownie mix. Bake according to package directions.

8. Chocolate-chip Cookies: Replace half the butter in your favorite chocolate-chip cookie recipe with the same amount of pureed beans. Bake as usual.

9. Bean Gratin: Heat oven to 400* F. Combine 2 cups of beans, garlic and 3/4 cup of broth in baking dish. Top with bread crumbs; dot with butter. Bake until bubbly.

10. Southern Succotash: Saute chopped onions, garlic and bell peppers in butter until soft. Stir in corn and 1 cup of beans; cook 3 min. Season with black pepper.