exercise ball moves
The Fitness Twins
- Basic 60 second Fitness Drill ~ Are you winded?
Ever wonder if you are getting stronger, or maybe wonder
how fit you are? Well take this quick fitness test
to gage your level of endurance and strength.Do these directly in the order they are listed.
1. On a treadmill or the street at 5 mph jog/run for 20 seconds
2. 10 Sit Ups
3. 5 Full Push Ups
4. 2 Full Body Jump Backs (jump with hands over head then drop to the
squat position, pop back into the push up position, the jump back to the
squat position then back up again and repeat.)This is also a fun drill to challenge your workout buddy.
When you are done gage your level of fitness by how winded you are,
can you speak, are your legs numb, etc.Work on this program until this one circuit becomes easy to do.
You may decide you like this drill and can do it in circuits to get
a full body blast!If this drill is very easy do it in circuits and make a note of how
many times it takes before you are just pooped.Good Luck and enjoy getting stronger for your body type!
All the best in Fitness x 2! - So you want more ideas for Quick Breakfast on the Go? We Did...
We tried some of these breakfast quickies and found they took no extra
time and made my morning quick and easy! You may also add Protein powder
to any of these three ideas too, just don't over do it. Enjoy!-----------------------------------------------------------------------------------------------
3 Delicious Breakfasts for Busy Families
Deluxe Microwave Oatmeal
(1 serving)Ingredients:
1 packet instant microwave oatmeal (vanilla or maple flavors work well)
1/3 cup finely chopped fruit (peaches, strawberries, apples, etc.) or 2 tablespoons dried fruit
(raisins, dried cherries)
1 tablespoon of chopped nuts (optional)
1/2 cup soy milk or low-fat milk *Directions:
1. In a microwave-safe soup bowl, blend all ingredients together with spoon.
2. Microwave on HIGH for 1 1/2 minutes; stir well.
3. Microwave another minute or until oatmeal is cooked as desired.Nutritional Information Per Serving:
(Using chopped fresh fruit): 257 calories, 9 g protein, 49 g carbohydrate, 3.5 grams fat, 1.2 g
saturated fat, 1 g monounsaturated fat, 1.1 g monounsaturated fat, 5 mg cholesterol, 5 g fiber,
340 mg sodium. Calories from fat: 12%.*Note: Whole milk is recommended for children under age 2.
-----------------------------------------------------------------------------------------------Breakfast Berry Smoothie
(2 servings)Berries are bursting with nutrients and phytochemicals. This recipe blends three different berries.
Triple the pleasure and triple the nutrition!Ingredients:
3/4 cup sliced strawberries (fresh or frozen)
1/2 cup frozen blueberries (fresh can be used)
3/4 cup frozen raspberries, boysenberries, or blackberries (fresh can be used)
1 1/2 cup nonfat frozen vanilla yogurt or light vanilla ice cream
1/2 cup low-fat milk or soy milk (vanilla or plain)
1/4 cup pasteurized egg substitute *Directions:
1. Add all the ingredients to a blender or large food processor. Pulse or blend until combined.
2. Pour into 2 tall glasses and enjoy!Nutritional Information Per Serving:
239 calories, 10 g protein, 40 g carbohydrate, 5.5 g fat, 3.1 g saturated fat, 1.5 g monounsaturated
fat, 0.6 g polyunsaturated fat, 16 mg cholesterol, 4 g fiber, 166 mg sodium. Calories from fat: 20%.-----------------------------------------------------------------------------------------------
Mini Muffins - Make in advance and have ready to grab for the week!
(36 mini muffins -- 9 servings)This is a basic muffin recipe. Have fun designing your own muffin by stirring in a cup of any fresh
or frozen fruit you want. Or try 1/2 cup of chocolate chips or dried fruit (chopped dates or raisins).Ingredients:
1 cup whole wheat flour
1 cup unbleached white flour
1/2 teaspoon salt
1/2 cup white sugar (you can add 1/8 cup more sugar if you like your muffins on the sweet side)
1 large egg (higher omega-3 egg if available)
1 cup low-fat milk
3 tablespoons canola oil
1 tablespoon light corn syrup
1 teaspoon vanilla extract
1 cup fresh or frozen fruit pieces (such as blueberries or raspberries) or 1/2 cup of chocolate chips or dried fruit like raisins.Directions:
1. Preheat oven to 400 degrees. Coat a nonstick mini muffin pan with canola cooking spray or mini muffin paper liners.
2. Add flours, baking powder, salt, and sugar to a large mixing bowl and beat on LOW to blend well. Make a well in the center of the mixture.
3. Add egg to 4-cup measure and beat egg with a whisk or fork. Whisk in milk, oil, corn syrup, and vanilla extract.
Add the mixture all at once to the flour mixture in the mixing bowl. Mix quickly on low speed just until moistened (do not overbeat).
Scrape sides of the bowl and stir muffin batter briefly.
4. Stir in your designer food ingredients and/or fruit.
Add a tablespoon of batter to each mini muffin cup. Bake about 12 minutes or until mini muffins are cooked throughout.Nutritional Information Per Serving (4 muffins):
217 calories, 5 g protein, 37 g carbohydrate, 6 g fat (1 g saturated fat, 3.1 g monounsaturated fat, 1.7 g polyunsaturated fat), 25 mg cholesterol, 3 g fiber, 300 mg sodium. Calories from fat: 25%.Good luck on working these recipes into your busy morning routine!
- Easter Eggs ~ Quick Ideas for leftover Eggs!
What to do with leftover Easter Eggs ?
Try some of our favorites and keep your nutritional protein up!
All those beautiful eggs, pink, yellow, green, purple, blue ~ but what to do?Use leftover boiled eggs all week long for some healthy meals or snacks.
Breakfast:
Boiled Egg Sandwich on Grain Bread and Light MayoSnack:
Deviled EggsLunch:
Tuna Salad
* Combine, canned tuna, boiled eggs, sweet pickle relish, celery, and maybe
some red bell pepper, with light mayo and stir together.
* Serve on a salad with wheat crackers
* or have a whole grain tuna sandwich or wrap, and a piece of fruitSnack:
Boiled eggs plain
* add a stick of low-fat cheese
* piece of fruitDinner:
* Dice the egg whites into your salad
* Or make a side maccaroni protein pasta and add the boiled eggs along with,
pasta, spinach, grape tomatoes, basil, greek seasoning, olive oil, asparagus tips,
bellpepper (red/yellow) and stir together to taste!
* this pasta looks great over a nice bed of mixed greens and spinach
* this is great warm or coldSo don't ditch the Colored eggs, use them throughout the week and eat a couple a day
to get you muscle packing protein up in your meals.Hope everyone had a nice Easter ~ enjoyed family and friends ~ and gave thanks and praise!
- Wondering what to do with those Brown Bananas ?
Don't throw out brown bananas. If you can't consume your Bananas don't toss them
into the garbage, instead place old peeled bananas in a freezer bag and freeze.You will accumulate enough perfect frozen bananas to use anytime for making
homemade muffins, breads and more. Old bananas provide moisture for baking needs
and add just the right sweetness too. Enjoy!There are a variety of ways to make your own muffins!
Here are some base ingredients to get you started:Do Not Over Mix! Simply add all the ingredients in a bowl, then mix them together just
until it is blended and fill muffin pans.In a mixing bowl Add:
1 cup Flour (can use Wheat)
1/4 cup canola oil
1/4 Low-Fat Milk
3/4 cup Brown Sugar
1 egg
Dash of Cinnamon optional
Vanilla extract splash optionalThen add to create your own flavor some or all of the following:
Old bananas
walnutsApplesauce
Granola* Try old grain cereal leftovers
Chocolate Semi-sweet chipsCranberry
GranolaBe creative. This recipe is home grown and every batch is different. Practice and
change things up each time you make your own muffins, until "your" recipe is right on!Fill the greased muffin pans with mixture to the top, for nice BIG full muffins!
Bake at 400 degrees until the tops are baked and poofy! - New Dad? How can you help with Mom and a new baby?
Here are some ways Dad can be a good assistance to the new mommy and baby. This is a great way for Dad to build his confidence too as a provider and caregiver. This will also help him and the baby bond during their new relationship.
1. Remember that babies aren't really breakable. Don't be afraid to hold yours. If you are unsure of the proper way to hold the baby be sure to ask at the hospital prior to leaving and/or relatives or friends.
2. If you are feeling left out talk to your partner about it. Chance