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Posts Tagged ‘exercise’

  1. Tex-Mex Turkey Burgers with Chipotle Ketchup

    May 15, 2013 by Kristin

    1 small onion, chopped

    2 jalapeño chilies, chopped

    4 garlic cloves, chopped

    1 ½ pound of lean ground turkey meat

    1 tbsp. sweet smoked paprika

    1 ½ tsp. ground cumin

    1 ½ tsp. ground coriander

    1 tbsp. oregano

    Salt and pepper

    4 slices of low fat sharp cheddar cheese

    4 slices of low fat pepper jack cheese

    4 whole wheat burger rolls

     

    Chipotle Ketchup

    1 cup of tomato sauce

    3 tbsp. purred chipotle chilies in adobo sauce

    2 tbsp, stevia

    2 tbsp. vinegar

    1 tbsp. Worcestershire sauce

    (Combine all of these ingredients in a saucepan and simmer on low heat until its thick for about 20 minutes, can be stored in the fridge for up to 1 week)

     

    1. In a bowl, combine turkey meat, onion mixture, paprika, cumin, coriander, and oregano; season with salt and pepper.  Make into 4 patties.
    2. Cook in a skillet and cook over medium heat until it has reached desired doneness.
    3. Put cheese on top in the last 2 minutes of cooking.
    4. Serve with bun and enjoy!

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  2. Why you should avoid sodas

    December 10, 2012 by Kristin

    Why you should avoid sodas, there can be up to 22 packets of sugar in a serving.  Sugar can not only cause you to gain weight but also it can cause diabetes.

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  3. Full Body 100 Rep Workout!

    June 8, 2012 by Kristin

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  4. Stay focused!

    June 8, 2012 by Kristin

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  5. 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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  6. 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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