Another workout plan

Yes, more Melanie Douglass. She says this is a great
Work-out plan for women:


Monday: Intervals

· alternate 1 strength exercise like push-ups, squats,or total body balance moves (burpees)

· with 3 minutes of jump rope, running or cardio

· go for 20 - 40 minutes

Tuesday: Weights

· total body workout 30 - 60 minutes

Wednesday: Cardio

· 45 minutes cardio

· 5 minutes abs

Thursday: Intervals

· alternate 1 strength exercise like push-ups or total body balance moves (burpees)

· with 3 minutes of jump rope, running or cardio

· go for 20 - 40 minutes

Friday: Weights

· total body workout 30 - 60 minutes

Saturday: Cardio Intervals

· alternate 1 minute of "moderate" intensity cardio (like walking at 4 mph)

· with 1 minute of "high" intensity cardio (like running at 6 - 7 mph)

· go for 20 - 40 minutes

Sunday: REST

Balance tip from Melanie Douglass

Stretch your hip flexors, hamstrings and glutes once per day. It takes 3 minutes and helps reduce muscular imbalances, pain and risk of injury.

Tabata and Bootcamp

Melanie Douglass teaches how to do Tabata and bootcamp

Tabata
You pick a cardio activity (running, cycling, elliptical)

Do 5 minute warm-up

Then this for four minutes:
20 seconds highest intensity
10 seconds rest

Then 2 minutes stretching cool-down

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Bootcamp

More Videos

Melanie Douglass rocks. Here's another video from her.

http://stage-v2.ksl.com/video/FitnessVideo.m4v

Pumpkin Oatmeal from Allrecipes

Original Recipe Yield 2 servings 229 cals each (Or split it into 4 for half the calories)

Ingredients

* 1 cup quick-cooking rolled oats
* 3/4 cup milk, or as needed
* 1/2 cup canned pumpkin puree
* 1/4 teaspoon pumpkin pie spice
* 1 teaspoon cinnamon sugar

Directions

1. Mix together oats and milk in a microwave-safe bowl. Cook on high for 1 to 2 minutes, stirring once. Add more milk or oats to achieve the desired consistency, and cook for another 30 seconds. Stir in pumpkin puree, pumpkin pie spice, and cinnamon sugar. Heat through, and serve.

By Juloyes @ Allrecipes.com

8 week slim down videos

From everydayhealth

http://www.everydayhealth.com/videos/8-week-slim-down.aspx

Working Out

This week I'm not so excited about working out. I need to get at least one gym day in this week where I am working hard. I am working out with Katie at the gym on Saturday. I hope I can get a good work-out then. But what I really need is something I ultra enjoy doing to lift my spirits. Maybe swimming with the kids this Friday. That sounds great!

Amanda

Awesome Products

Barrilla Penne Plus
Post Shredded Wheat
Activia light
Fiber One Yogurt 50 cals
Weight Watchers String Cheese
Any Brand Tilapia
Jennie-O Ground Turkey
(yummy recipe for ground Turkey)
Jennie-O Turkey Burgers

25-50-25

Breakfast
Shredded Wheat (1/2 cup milk, 1/2 t. sugar, 1/4 t. cinnamon)

Snack
Walnuts (7 halves)
Pink Lady Apple

Lunch
Peanut Butter Sandwich (On whole wheat, each bread slice 70 cals or less)
Steamed Veggies (In glass bowl)
Banana
1/2 cup skim milk

Snack
Nature Valley Granola Bar
1 cup skim milk

Dinner
Black beans (1/2 cup)
Brown rice (1/2 cup cooked)
Baked chicken (3 oz.)
Salad (1 cup)

Snack
Low-carb Strawberry Banana yogurt

~~~~~~~~~~~~~~~~~

Food Pyramid

Grains- 7oz.
Veggies- 3 cups
Fruits- 2 cups
Dairy- 3 cups
Protein- 6 oz.

Diet-
Grains- 6 oz.
Veggies- 2 1/2 cups
Fruits- 2 cups
Dairy- 3 cups
Protein- 5 1/2 oz.

For 130 lbs

Exercise 5 days/week eat 1942 calories/day
Exercise 3 days/week eat 1826 calories/day
No exercise eat eat 1593 calories/day

Zigzag low-cal days with high-cal days to keep metabolism intact.

Weight Lifting

Warm up for 5 minutes
(speed skating, jumping jacks, pop-ups, jog in place . . .)

Posture
Neutral Spine Alignment
Neck Press
Rowing
Shoulder shrugs

Core
Crunches
Bicycle
Leg drop/lifts
Plank
Side Plank

Upper Body
Push-up
Rowing
Tricep dips
Tricep kickbacks
Concentration curls
Serving curls
Back extension
Drop-down planks
Military press

Lower Body
Lunges
Squats
Squat w/ rolled towel squeeze
Side lunges
Sumo Squats
One-legged squat
Bridge (one leg = harder)
Calf raises
Out thigh lifts
Scissors

Monday Weight

164 lbs

Goals:
Plan meals and snacks ahead of time. Check out Calories and Nutrition (Especially Fiber.) Measure food & control portions. Use smaller plates. DRINK WATER!

Some foods to buy this week:
Activia Light
Pink Lady Apples
Zucchini
Salad
Shredded Wheat
Walnuts
Bananas
Tilapia
Onion


For Dinners this Week:
Black beans and brown rice with fruit and steamed veggies
Boneless skinless chicken breasts with Pineapple
Lettuce Tacos
Cream of zucchini soup

Need More in Diet

Milk
Fish
Nuts

Vitamin D
Omega 3
and a very little bit of Vitamin E

Healthy Recipes from Studio 5

Breakfast:
Pancake-adilla

Materials:
• 1 Cup berries
• 1 C fruit yogurt

Instead of traditional maple syrup, make a pancake sandwich with one cup of fruit yogurt and berries.

Snack: Baked Mozzarella Sticks
Makes 6 servings
Prep Time: 20 min
Cook Time: 6 min

Ingredients:

1 (12-ounce) package reduced-fat Mozzarella string cheese
• 1 egg
• 1 teaspoon Italian seasoning
• 8 tablespoons panko (Japanese) bread crumbs
• 1/2 cup prepared marinara sauce, warmed (optional)

Directions:

Position rack in upper third of oven and preheat oven to 350 degrees Fahrenheit. Line a baking sheet with foil and spray lightly with cooking spray.

Remove cheese from packaging and set aside. In a small bowl, whisk egg until foamy. In small non-stick skillet, mix Italian seasoning with bread crumbs and place over medium heat. Cook and stir bread crumbs until lightly browned, about 5 minutes.

Dip one piece of string cheese in egg until coated and then into toasted bread crumbs, coating completely. Re-dip the string cheese in egg and again into the bread crumbs, if desired. Place on baking sheet. Repeat with remaining string cheese and place on baking sheet 1 1/2 inches apart. Spray string cheese lightly with cooking spray.


Bake 5-6 minutes or until heated through. (Cheese may melt slightly and lose shape. Simply press it back into place.)


Suggested serving: Pair with warmed marinara sauce for dipping.
Recipe created by 3-A-Day™ of Dairy.

Nutritional Facts per serving for individual food recipe:
Calories: 180
Total Fat: 7 g
Saturated Fat: 4.3 g
Cholesterol: 50 mg
Sodium: 450 mg
Calcium: 30% Daily Value
Protein: 14 g
Carbohydrates: 7 g
Dietary Fiber: 0 g

Lunch:
Flavor Blastin' Burger (instead of mayonnaise or high fat sauce)
Combine one cup of plain low fat yogurt, ¼ cup low fat shredded cheese and 1 packet taco seasoning mix to top on an extra lean burger (use extra as dip)

Dinner: Easy Italian Vegetable Pasta Bake
Makes 6 servings
Prep Time: 10 min
Cook Time: 20 min

Ingredients:
• 3 cups mostaccioli, cooked, drained
• 1 jar (27-1/2 oz.) light pasta sauce
• 1 pkg. (8 oz.) Kraft 2% Milk Shredded Reduced Fat Mozzarella cheese, divided
• 2 cups thinly sliced mushrooms
• 2 cups sliced halved yellow squash
• 2 cups sliced halved zucchini

Directions:
Mix mostaccioli, sauce, 1 cup of the cheese and vegetables. Spoon into 13x9-inch baking dish; sprinkle with remaining cheese. Bake at 375ºF for 20 to 25 minutes or until thoroughly heated. *Great Substitute: Substitute 1 cup each thinly sliced red and green peppers for 1 cup each of the squash and zucchini.
Recipe created by Kraft Kitchens

Nutritional Facts per serving for individual food recipe:

Calories: 370
Fat: 7 g
Saturated Fat: 4 g
Cholesterol: 20 mg
Sodium: 690 mg
Calcium: 35% Daily Value
Protein: 21 g
Carbohydrates: 56 g

Perfect Peach Smoothie
Makes 2 servings
Prep Time: 60 min
Cook Time: 1 min

Ingredients:
• 2 cups (or 10-ounce package) frozen peaches, sliced
• 2/3 cup fat free milk
• 1 1/2 cups (two 6-ounce containers) low fat vanilla yogurt*
• 1 packet (1 ounce) plain instant oatmeal, prepared with water and refrigerated**
• 2 packets sugar substitute
• 1/4 teaspoon pure vanilla extract

Directions:
In a blender, combine frozen peaches, milk, yogurt, chilled oatmeal, sugar substitute and vanilla extract. Cover and puree until smooth. Pour into two tall glasses and serve.

*If blender has less than a 5-cup capacity, make the smoothie without yogurt. Pour smoothie into a large pitcher and stir in yogurt.

**1 hour to 2 days in advance.
Recipe courtesy of the American Dairy Association &
Dairy Council

Nutritional Facts per serving for individual food recipe:
Calories: 290
Fat: 3.5 g
Saturated Fat: 1.5 g
Cholesterol: 10 mg
Sodium: 200 mg
Calcium: 50% Daily Value
Protein: 15 g
Carbohydrates: 52 g
Dietary Fiber: 4 g

Family Challenge (From Studio 5)

See how many each family member can do.

Push ups: reps____________ time____________

Sit ups: reps____________ time____________

Plank: how long can you hold?____________

Wall squat: how long can you hold?____________

Stair steps: reps____________ time____________