family fitness day
The Fitness Twins
- Nat's Stew - Slow Cooker Recipe
STEW: Slow Cooker on High 6-8 hours
1. brown stew meat in a little butter until edges are brown
2. add to croc pot
3. add 2 cans (14 oz each) Italian Tomatoes plus 2 cans water
4. quarter Potatoes
5. add baby carrots
6. cook at least 6 hours until the meat falls apart tenderly
7. then add a little salt if desired and mixed gumbo veggiesCook 30 more minutes - and of course serve with Corn Fritters! What Else :-)
Be creative and make your own favorite STEW this coming FALL!
- How to keep your weight down & your health up! by: The Fitness Twins
I have numerous questions about how to keep your body size
where it should be for your body type.I have been thinking about what works! Good exercise
programs and diets start with mental awareness.#1 Start by being positive about exercise! All too often we
talk negative about exercising. Either we tell ourselves it
doesn't work for me, I have no one to exercise with, its' boring,
My body hurts, its' too hard, I don't have the time, etc.
You get it ~ the list can go on and on.Stop being NEGATIVE & start being POSITIVE!
- I can do something good for myself today
- ANY bit of exercise is GOOD exercise
- I have control over exercise. I own my body.
- I know I will feel better after I do something for myself.
- The sweet rewards of exercise are life changing, and rewarding
- If you think you are fat, then start telling yourself how sexy
and strong you are being fat. Positive self talk helps you make
the sexy gains you want to feel from getting in better shape. Exercise
is good for any body type. I have always thought if there is any Fat
then make it the best, sexiest Fat you can. It is time to stop watching
the world just go by. Take Control!The point is, is start self healing. Afterall no one else can hear your
thoughts and your inner feelings. It is time to take control of YOUR
life! The bottom line here is no one, and I mean no one else can do
this for you. Believe me, no matter what size you are or where you
are in your life exercise is the one thing that you can have CONTROL over.If you are struggling to find 5 minutes or 1 hour of time to exercise
I suggest you write down your weekly schedule and "book" yourself some time.
If you need to communicate this with your family, let them know that this is
"your" time. This may require taking your family along with you sometime, but
the point is you are working to build some exercise into your schedule.
Your self confidence, a stronger body, and a better, healthy person.Try to start small:
- For an overweight person who may have trouble with their knees or feet
try a seated (recumberant bike)
- Graduate to walking
- Then after weeks or months of getting stronger you can alternate the two
or stick to one for an exercise session.
- Start small and gradually add a minute and keep gettin strongerToxic food environments
61 % of most peoples diets are processed foods.
Stats are climbing for Americans dying younger of heart failure or developing Diabetes,
etc. Stats also predict that in 40 years that most of Americans will be obese.It is equally important to take control of your diet! Feed your mind continuously
with magazines and books and the internet with better nutrition tips and healthier
meal plans. Again, start by replacing one of your snacks or meals with a healthier
choice meal/snack. Then wean yourself gradually from one bad meal/snack.The point is, is that you didn't get 'where you are today' overnight with your
exercise and diet habits, so you can't change instantly overnight to where you would
like to be. The fact is that you will NEVER get there however, if you stay where
you are and decide to do NOTHING!Think POSITIVE, schedule YOUR TIME, educate YOURSELF, start SMALL, & NEVER QUIT!
The only way to move forward ~ is to take A Step! Good Luck !
Best to a healthier more Positive YOU! x 2 - The FT's
- 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 t