Tuesday, September 20, 2011

Salina Community Center Super Set-Sept. 21st

This is a general out line, for specific workout instructions please attend a workout session in your area (see schedule)

2 min warm up: Repeat the following 3x increasing intensity with each

half jacks
walk forward kick
walk backward backward kick
football shuffle right
football shuffle left

10 minute lower body super set: Do each exercise in 50 sec. intervals with 10 sec. rest between exercises, repeat the workout 2x, resting for 1-2 minutes between.

1. low jacks, no arms
2. get-ups, no arms, beginners use hands to push off the floor
3. low jacks
4. lying one leg, right hamstring lift
5. lying one leg, left hamstring lift
6. low jacks
7. flying lunge jump, alternating left and right leg forward, beginners do static lunges, switching forward leg 1/2 way through
8. 2 leg lying leg lifts, beginners do single alternating leg lift

Cool down: inchworms

Push each 50 sec. rep to the max, count your reps. pushing to increase the number of reps each time. Keep a water bottle close and don't forget to eat your access bar or shake at least 15 min. before on an empty stomach.

Have fun!

Wednesday, September 7, 2011

Tomatoes on Everything!

Every Spring I plant a garden, and every summer I neglect my garden. But even with my neglect, this year we have some great tasting tomatoes. I have eaten one at every meal and with at least half of my snacks, for the past month and a half. The good news is that tomatoes are low in sodium, very low in saturated fat and cholesterol, fat free, high in fiber, and provide a number of Vitamins and Minerals. They add so much flavor to sandwiches and salads that dressings are not needed. Remember that they are almost entirely a carbohydrate, meaning that you should eat them with an equal serving of lean protein. I have listed some of my favorite combinations.

* cottage cheese and tomatoes
* tuna, cottage cheese, and tomato lettuce wrap
* canadian bacon, egg, low fat cheese, and tomato on a whole grain thin bun
* turkey slice with a spread of laughing cow light cheese wedge and tomato roll-up

Please post your favorites

Frozen Grapes

This summer we have been buying black seedless grapes from Costco and freezing them. When we crave something sweet, we grab one. It's a 100% natural popsicle.