Tips Are A Little Different This Week!

Posted on 14. Aug, 2011 by in Uncategorized

Tired of the same thing, so are we! Time to switch it up a little. So this week, we are providing information that I bet you didn’t know or some fun facts to break out of the workout routine, Mom routine and Life routine!

IT IS ALL ABOUT CHANGE AND INSPIRING CHANGE!

SNACKING: How to snack sensibly.  Use muffin liners to portion control your snacks.  A muffin liner is about 1/2 cup or 50 calories. So use them for berries, chips, popcorn, pretzels and cherry tomatoes.

HUNGER ATTACKS- PART 1: How to control those attacks. First, always eat breakfast. By skipping breakfast, you may feel like you are saving yourself 350-400 calories, but honestly by the end of the day you will have consumed almost an extra 600 calories by skipping that most important meal.

GO TO EASY BREAKFAST: Whole wheat tortilla, 1 tbsp of peanut/almond/soy/sunflower butter and thinly sliced banana.  Spread the nut butter on the tortilla, lay the banana on top, roll it up and breakfast on the go. This is such a high protein and fiber breakfast, you will be satisfied through that 10 am donut craving!

HUNGER ATTACKS- PART 2: Hummus, hummus hummus.  It is the new peanut butter.  It is packed with protein and fiber. It will keep you energized and feeling full. Spread it on pita chips or dip your veggies into it.

BREAK OUT OF THE RUT IN 5-20 MINUTES:

IF YOU HAVE 5 MINUTES: Get up and walk around, do squats, jumping jacks, tricep dips off your chair. If you do this every 55 minutes, while you are sitting at the computer, folding laundry or cooking, you will have most of your workout done by 5 pm. Little spurts of exercise are better than a solid one hour dreaded session.

IF YOU HAVE 15 MINUTES: Fire up your metabolism with a 15 minute high-intensity interval workout. Here are 4 exercises you can do for 60 seconds each without a break. Take a one minute break, then repeat the set of 4 three times.

1. Standing bring elbow to knee, squat and jump with arms overhead, repeat switching elbow to knee for 1 rep.

2. Lateral shuffel and reach far out in front of you to the ground. Shuffle left then right for 1 rep.

3. From standing go into a deep squat, jump high making your body into an “X”, squat down with fingertips touching the ground.

4. From standing, curl your core/standing crunch to bring your hands below your knees and clap hands togehter. Bring left knee up, then right knee for 1 rep.

IF YOU HAVE 20 MINUTES: Grab Spot and head out for a walk. Doing this quick walk daily could help lose up to 14 lbs a year! How else can Spot help? Go find adventure. Take Spot to a new hiking trail or park and follow his lead. He will wear you out, one way or another.

IF YOU HAVE 30 MINUTES: Enhance or CHANGE your hair color. Try DIY highlights or a whole new hue. There was a time when my hair went from red to blonde to brown to auburn to strawberry all in about 12 weeks!

CHANGE THAT BODY:

STRENGTHEN THAT HEART: Here are some simple lifestyle tweaks that can help your heart and live a longer life.

1. Have more relations, if you get my drift! This exercise lowers your blood pressure and reduces stress.

2. Drink Wine with Dinner, of course in moderation. ONE glass of wine per day can reduce chance of heart disease by 25%.

3. Skip the Salt. Your heart has to work overtime to process extra sodium in the body.

4. Snag enough Sleep. Aim for at least 7 hours of sleep per night. The extra zzz’s can reduce blood pressure and more melatonin reduces the need to overeat the next day.

5. Get a Move On. Work out that heart! In one minute, your heart works twice as hard as your legs during a sprint.  Most important in this change is MAKE EXERCISE A HABIT!  Frequency is more important than time.  See 15, 20 & 30 minutes ideas above.

6. Calm Your Mind. Stress and heart disease feed off each other. Reduce that stress by trying yoga. A recent study found 90 days of yoga 2x/week and help control cortisol and irregular heart rate.  Can’t get to a studio? Go to On Demand on cable, rent a video, check out a yoga video at the library or borrow one from a friend. Your heart deserves some ommm time!

7. Floss Every Day. Gum disease has bacteria that can attack your immune system and vital organs, including the heart.

Now to the AVERAGE WOMAN. Who is this woman and why is she the measuring stick for so many? Here are some money facts that may or may not apply to you but do to the Average Woman.

12% of AW have kept tags on clothes, worn them and returned them.

24% of AW earn more than their mate.

42% of AW who won’t lend their friends money.

Number one thing an AW will never do, no matter how strapped for money she is: Stop Eating Out.

And with that, be your own woman, give yourself the permission to change things, make things different. If you don’t like the change you can always go back!  Give it a try, what is the worst that can happen? You can be happier and more excited about life!

Have a great week and tell us your tweaks for the week!

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