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May, 2012

  1. 5 Great Morning Yoga Poses!

    May 17, 2012 by Kristin

    If you ask me, the most calming part of your day is the beginning.  The house is usually quiet, the kids are still sleeping, why not use this time wisely and begin the day by doing these 5 RELAXING yoga poses.

    Stay in each pose as long as you’d like, only do what is comfortable for your body.  If it hurts, stop doing it DUH! And don’t be afraid to play, experiment with what feels good for your body. Just keep breathing ;)

    Start Svasana (corpse pose): Lie flat on our back arms relaxed near your side…6 slow, deep belly breaths….Inhale fill the belly, exhale empties….start your day, set an intention…

    • FULL BODY STRETCH: Inhale your arms up over head, good full body strength, lengthen from tips of fingers to toes, do this for a few breathes wake the body up…when you’re ready take deep inhale….

    • LEG STRETCH: And Exhale Bringing right knee to chest, Hug right knee into chest (Keep neck long by slightly tucking chin, flex and lengthen left leg on the ground) On an inhale, straighten the right leg, heel to ceiling, rotate ankles (clockwise, counterclockwise) Grab onto right leg and gently pull closer to you (nice hamstring stretch… Left leg is still strong, neck still lengthened, shoulders away from ears…breathe)

    • TWIST: On an inhale bend right leg, place right foot on ground, spread your arms out wide to make a T shape with your body, and on an exhale, drop the right knee over to the left…stay here breathing for as long as it feels good (shoulders should remain on ground, head can twist in the opposite direction of knee) and bring the knee back up on an inhale.

    (REPEAT steps 2 and 3 on the Left Leg)

    …Roll over to your right side. Gently and slowly push yourself up to seated position…

    • CAT-COW: Come onto all fours in a neutral position. (Wrists directly under shoulders, knees directly under hips and create a long straight line from crown of the head to the tip of the tailbone.)  On an inhale, Raise the tailbone towards the ceiling, drop the belly and look up towards the ceiling making a curved U shape with your torso.  Shoulders relaxed.  Exhale and curve the tailbone down, arch the back and drop the head, chin toward chest. Repeat as many times as feels good.

    • DOWN-DOG: from neutral CAT-COW, tuck the toes under, straighten legs, lift the buttocks toward the ceiling

    Try a modified down-dog with bent knees.

    Thanks to The Yoga Tree House for developing this sequence! www.theyogatreehouse.com

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  2. 5 Great Lower Body Moves!

    May 15, 2012 by Kristin

    When you think about it, most of your day is spent sitting down.  Sitting can widen your waistline and weaken glute muscles, which of course are found in your butt.  No woman wants weak glute muscles! Here are 5 great, lower body moves that will help to strengthen your glutes! To challenge yourself with these moves, add weight, usually dumbbells will work great.  The key is to have the right form when doing these moves.

    1.       Low Squats: Most of us don’t do our squats low enough.  When squatting low, you might want a step stool or something to catch you if you lose your balance.  Having a stool under you will also let you know when you have squatted low enough.

    • a.       You want to squat down until your thighs are parallel to the floor.  If you don’t go down that far you are cheating yourself.  Get the form down without any weight, first.
    • b.      Don’t extend your knees beyond your toes.
    • c.       Stand with your feet, slightly further than shoulder width apart.
    • d.      Your butt should stick out when doing a proper squat!

    2.       Split Squats: This is a variation of a squat that will also work most of the major muscle groups.

    • a.       Use a padded surface, like a weight bench or something that is about as tall as a weight bench.
    • b.      Back up to the bench and take one BIG step forward with one foot
    • c.       Place you’re the top of your rear foot on top of the weight bench
    • d.      Make sure you are at a good distance away from the bench (this give you more space for your actual squat)
    • e.      Lower your center of gravity, keeping your head up and maintaining good posture
    • f.        Be sure to push through your heel as you lower and raise

    3.       Side Lunges: Not only does this lunge work your glutes, it also targets your inner thighs

    • a.       Stand with your feet parallel and hip width apart
    • b.      While keeping your weight on your left heel, take a step out with your right foot, keep both feet facing forward
    • c.       Then, lower your body, bending the right knee and pushing your hips back, continue until your right knee is almost lined up with your toe
    • d.      Then push off firmly with your right foot, returning to the starting position, then repeat with the opposite side

    4.       Front Lunge Push-Off: This leg exercise will help with your ability to keep your balance.

    • a.       Leading first with your left foot, lunge forward and until your knee form a 90 degree angle
    • b.      With your right leg, pull yourself to standing position and as you raise, lift your leg until your thigh is parallel to the floor (foot is off the ground)
    • c.       Balance on your left leg for about one second, then return to start. Once you finish with one side, start the other

    5.       Ball-Leg Curls: Ball leg curls target your hamstrings big time, but of course, it also targets your glutes!

    • a.       Lie supine on the floor with your lower legs on a stability ball.  Arms should be extended out to the sides
    • b.      Raise your hips off the floor
    • c.       While keeping your hips raised, bend your knees and pull your heels towards your butt.  Allow the feet to roll up onto the ball
    • d.      Then lower to original position by straightening your knees.  Repeat!

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  3. Healthy Tomato Spinach Chicken

    May 9, 2012 by Kristin

    Ingredients

    • 8 skinless chicken breast tenderloin
    • 1 package of cherry tomatoes
    • 2 sun-dried tomatoes
    • 2 tablespoon of white wine vinegar
    • 1/2 cup low sodium chicken broth
    • 1/2 onion
    • 2 tablespoons of garlic
    • one bag of spinach
    • 1 tablespoon of coconut oil

    Cooking

    1. Take the cherry tomatoes, onion, sun-dried tomatoes, chicken broth, and garlic and mix with a food processor until the mixture is chunky but well mixed.  Set it aside.

    2. Cook the chicken to completion by using the coconut oil in a pan.

    3. When the chicken is done, take your tomato mixture and pour on the chicken.  Then add the package of spinach and cook for about 2-3 minutes or until the spinach is soft.

    4. Enjoy!

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  4. Healthy Avocado Citrus Salad

    May 5, 2012 by Kristin

    • 1 avocado
    • 1 bag of pre washed lettuce
    • 1/2 onion
    • 2 tablespoons of chopped cilantro
    • 1 tablespoon of white wine vinegar
    • 1 teaspoon of olive oil
    • 1 table poon of lime juice
    • 1/2 teaspoon of stevia
    • dash of salt and pepper

    DIRECTIONS:

    1. Chop the avocado and onion into cubes.
    2. Mix the avocado, onion, lime juice, cilantro, vinegar, oil, stevia, and salt and pepper in a bowl and set it aside.
    3. Mix the avocado mixture with the salad, toss well together. and enjoy!

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  5. Track Workout

    May 3, 2012 by Kristin

    So, your child has baseball practice or football practice… make use of your time and do this track workout. Modify the workout to your level. The key thing is to challenge yourself. Thanks to my little sister for working out with me and letting me get some pictures of her! She looks awesome!

    Warm-up: ¼ mile jog around track, then stretch. (5 minutes)

    Track: Set 1 (Approximately 17-20 minutes)

    Run ¼ mile. (2 – 3 minutes)

    4 x 100-meter Sprints. (4 minutes) Sprint, walk back to start and immediately begin the next sprint.

    Run ¼ mile. (2 – 3 minutes)

    4 x 100-meter Sprints. (4 minutes) Sprint, walk back to start and immediately begin the next sprint.

    Run ¼ mile. (2 – 3 minutes)

    2 x 100-meter Sprints. (2 minutes) Sprint, walk back to start and immediately begin the next sprint.

    30 (each leg) x Lunge Jumps. (1 minute) start in a lunge position, jump and switch your legs in the air and land in a lunge position

    Track Set 2 (Approximately 8 minutes)

    100-meter High Knees Run. (30 seconds) Run lifting your knees as high as you can to the front.

    30 (each leg) x Walking Lunges. (1 – 2 minutes)

    100-meter High Knees Run. (30 seconds) lifting your knees as high as you can to the front.

    30 High Jumps. (1 minute)

    100-meter High Knees Run. (30 seconds) lifting your knees as high as you can to the front.

    20 Burpees. (1 minute)

    Run ¼ mile. (2 minutes)

    Track Set 3 (15 Approximately minutes) Do this circuit 2 times through

    20 Squat jumps. (30 seconds) start in a squat position and jump

    30 Long Jumps. (1 minute) starting with your feet together, squat down, and jump as far as you can, landing with both feet

    15 Push-ups. (use a bench or the floor)

    20 Dips. (There are 2 ways to do this, the straighter your legs are in front of you the harder it is, see below)

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    DONE!

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