May 16, 2012

Wellness Wednesday-Get Gorgeous Inside and Out



Everyone knows that eating right and exercising on a daily basis can keep you feeling your best. Below I have put together a little workout routine and included a few healthy recipes and food choices to keep you looking and feeling your best.

Exercise:

Total Body Circuit Training Workout

Start by completing this 20 min workout with a rope.  Once you feel like you have mastered the moves, grab a set of light hand weights and repeat.

Always start with a warm up like light jogging in place for a few minutes then stretch it out before you begin.

Circuit 1
2 minutes intense cardio-work as fast and hard as you can either jumping rope, high knees, running in place, switch jumps, etc. Keep it fast and do not stop.  Take a short break before the next circuit to catch your breath.

Circuit 2
Exercise 1
In a seated position with your knees up, bring a rope under your legs, holding it with both hands on each side of your knees.  Lie back on the ground extending your legs out straight at a 45 degree angle.  Bring your shoulders off the ground keeping your core tight and hands at sides holding the rope.  Raise your hands slightly off the ground and make 10 pumps with your hands like you pushing into the ground.  Next, bend your knees toward your chest bringing the rope over head and extending your arms and legs straight out in both directions.  Keeping your feet together and hands clasping the rope make 10 small pumps reaching your arms back towards the floor.  Return to starting position, and repeat.  Do this exercise for 2 minutes straight without a break and then move on to the next without a rest in between.
Exercise 2
Sit in a seated position knees up and feet on the ground.  Lean back in a 45 degree angle, bring the rope directly behind your head as if in a sit up position.  Pull the rope tight as you turn to the right, then back to center, and turn to the left, then back to center.  Repeat for 2 minutes and move right into the next circuit.

Circuit 3
2 minutes intense cardio-work as fast and hard as you can either jumping rope, high knees, running in place, switch jumps, etc. Keep it fast and do not stop.  Take a short break before the next circuit to catch your breath.

Circuit 4
Exercise 1
Stand with your feet hip width apart.  Bring the rope overhead, pulling tight to engage the lats.  Step out with your right foot into a lunge until your knees form 90 degree angles.  From here, slowly pulse up and down about an inch for 10 reps.  Push through your heel to return to starting position and repeat on opposite leg.  Do this for 2 minutes and move right into the next exercise.
Exercise 2
Start by kneeling on the ground and bringing the rope overhead with both arms up in the air.  Step forward with your right foot press through your heel to stand immediately lowering your torso.  Keep your arms stretched over head while your leg raises back and up until your body forms a T.  Hold for 10 seconds, return to starting position and repeat on opposite side.  Continue this exercise for 2 minutes and then start circuit 5 without resting.

Circuit 5
2 minutes intense cardio-work as fast and hard as you can either jumping rope, high knees, running in place, switch jumps, etc. Keep it fast and do not stop.  Take a short break before the next circuit to catch your breath.

Circuit 6
Exercise 1
Stand on your right leg with your knees slightly bent and extend your left leg diagonally back with your toe on the floor and rope overhead.Squeeze your glutes to lift your leg off the floor to the side and up while your arms reach down in the same direction.  It is almost as if your trying bend in half, then return to start and repeat 10 times.  Switch sides, repeat. Do this exercise for 2 minutes and move right into exercise 2 in this circuit.
Exercise 2
Start with your feet 2-3 feet apart with your toes slightly turned out.  Bring the rope behind your head, squeezing tight to engage the lats.  Rise up on the toes then squat down as you push the rope overhead, squeezing the rope and concentrating on pulling your shoulder blades together.  Return to starting position, keeping your heels off the ground and repeat for 2 minutes.  Move right into circuit 7.

Circuit 7
2 minutes intense cardio-work as fast and hard as you can either jumping rope, high knees, running in place, switch jumps, etc. Keep it fast and do not stop.  Take a short break before the next circuit to catch your breath.

Cool Down with a slow pace jog and stretch it out or Repeat with weights for a harder 40 minute circuit training blast.

Eat Right:

Crock Pot Recipe:



Lemon Tarragon Chicken with Garlic

What you will need:
2 lbs skinless and boneless chicken thighs
2 onions
2 large carrot's
7 oz. green beans
1 lemon
4/5 sprigs of tarragon
1 bulb of garlic
1 1/4 pt chicken stock
salt and pepper to taste

Method:
1) Cut chicken into chunks.  Peel and chop the onions.  Peel the carrot's and cut into thick batons.  Halve the green beans. Slice the lemon. Chop the tarragon.
2)  Place a large non-stick pan over heat (butter or spray with a non-sticking agent) add the chicken and cook till browned. 
3) Add the onions, carrot's, garlic bulb, and stock to the crock pot, add chicken and season well.
4) The last thing to add to the crock pot is the green beans and lemon slices.
5) Discard the garlic bulb and serve sprinkled with Tarragon.

 Below are a few foods to incorporate into your diet to increase lean muscle and keep a svelte middle:

1) Beans and Legumes: These foods build muscle, reduce cravings, burn fat, regulate digestion, fight obesity, colon cancer, heart disease, and high blood pressure.



2)Almonds and other nuts with skins intact: These foods build muscle and ward off muscle loss, reduce cravings, burn fat, regulate digestion, fight obesity, wrinkles, cancer, heart disease, and high blood pressure.



3) Spinach and Other Greens: These foods neutralize free radicals, fight cancer, heart disease, stroke, obesity, and osteoporosis.



Skin:

Want healthy and glowing skin?  Try this homemade exfoliate:

What you'll need:
1/2 cup cornmeal, 1/4 cup milk, 2 teaspoons baking soda, 1 tbs olive oil, and 5 drops tea tree oil.

Method:
Mix and apply

Dark Circles under your eyes?  Try this:

Wrap a grated potato in cheesecloth and apply to eyelids for 20 minutes.

Don't have the time? Try sliced cucumbers or refrigerated green tea bags for 10 minutes.

For a quick de-puff keep a spoon in the freezer and apply it to your eyes first thing in the morning.






1 comment:

  1. Hey Allison. Nice Blog mom told me to take a look. Here is my blog: meditationsoncollapse.blogspot.com

    - Jeff

    ReplyDelete

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