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Warm up!

2 Jan

Repeat each stretch two or three times: (If you must shorten the routine, at least do the three types of wall push-up, the hamstring stretch, the heel-to-buttock stretch, and the groin stretch.)

Wall Pushup 1. Wall Pushup #1

Stand about three feet from a wall, feet at shoulder width and flat on the ground. Put your hands on the wall with your arms straight for support. Lean your hips forward and bend your knees slightly to stretch your calves.

Wall Pushup 2. Wall Pushup #2

From the previous position, bend forward to lower your body to waist height. Bring one foot forward with your knee slightly bent. Lift the toes of the front foot to stretch the muscle under the calf. Stretch both legs.

Wall Pushup 3. Wall Pushup #3

Put your feet together, rocking back on your heels with your hands on the wall and your arms straight to form a jackknife with your body. This stretches your hips, shoulders, and lower back.

Back Scratch 4. Back Scratch

Grab your elbow with the opposite hand and gently push the elbow up and across your body until your hand reaches down to “scratch” your back. Gently push on your elbow to guide your hand down your back as far as it will comfortably go, stretching your triceps and shoulders. Stretch both arms.

Hamstring Stretch 5. Hamstring Stretch

Lie down with one leg straight up in the air, the other bent with foot flat on the ground. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot. Push only to the point where your muscles contract. Stretch both legs.

Quadriceps Stretch 6. Quadriceps Stretch

Kneel on your knees (without resting back on your heels). Lean back with your body erect and your arms to the side. Hold for 15 seconds.

Heel To Buttock 7. Heel To Buttock

Stand on one foot, with one hand on a wall for balance. Hold the other foot with the opposite hand and raise the heel of the lifted foot to the buttocks (or as close as comfortably possible), stretching your quadriceps. Keep your body upright throughout. Change legs and repeat.

Hip & Lower Back Stretch 8. Hip & Lower Back Stretch

Sit on the ground with your legs crossed. Lift your right leg and cross it over the left, which should remain bent. Hug the right leg to your chest and twist the trunk of your body to look over your right shoulder. Change legs and repeat (i.e. looking over your left shoulder).

Iliotibial Band Stretch 9. Iliotibial Band Stretch

Lie on your side with both legs bent in running position. Bring the bottom leg toward your chest and then bring the top one back toward your buttocks, so that the running position of your legs is exaggerated as possible. Hold for 30 seconds then flip sides and repeat.

Hamstring & Back Stretch 10. Hamstring & Back Stretch

Lie on your back with your knees bent. Hug your shins to your chest to stretch your hamstrings and lower back.

Bridge 11. Bridge

Lie on your back and, with your feet flat on the ground, lift your hips up until your body forms a flat plane. Repeat this one ten times for 30 seconds each to stretch your quads and lower back.

Groin Stretch 12. Groin Stretch

Seated, put the soles of your feet together. With your elbows on the inside of your knees, gradually lean forward and gently press your knees toward the ground.

Preperation for 52 weeks of Fitness

26 Dec
Photograph of a sport shoe. The logo have been...

Image via Wikipedia

What you need: Walk/Jog/Run

Good Running shoes!

Wear what’s comfortable.

No need to wear more than shorts and a tee-shirt for temperatures above 55F.
Step up to tights/sweatpants and a long-sleeve tee for temperatures above 45F.
Add a sweatshirt for lower temperatures.

Consider a stocking cap and cotton gloves too!

What you need: Yoga

leotards
cotton tights
bike shorts
loose T-shirts
tank tops

Think comfort!

  • A yoga mat or exercise mat is good to provide a warm, cushioned, surface.
  • A small firm pillow or folded blanket is helpful for seated postures if your hips, lower back and hamstrings aren’t very flexible.
  • a long strap, bathrobe tie or belt is helpful to use to stretch the hamstrings in either a seated or supine position.
  • props: mat, pillow, blanket, cushion, strap, wooden blocks, folding chairs, blankets etc.; store them together and set aside or bring to the practice area before you begin

Ways to Control Your Weight This Christmas

18 Dec
New year's day
From Halloween to New Year’s Day the average weight gain is about 5 to 7 pounds. Unfortunately that weight doesn’t drop off come January. It’s like a winter coat that we never shed.Here are some ways to control your weight this Christmas. Which tips work for you?
 

Exercise

Build exercise into your day; schedule it as you would any other commitment.

Plan ahead

Plan your meals so you can avoid eating out.

Enhance family favorites

As you plan your meals and treats for the holiday season, look for creative ways to cut calories and boost nutrients in your favorite recipes.

  • Spice sweet potatoes with nutmeg and cinnamon rather than brown sugar.
  • Make sure to prepare a few vegetable dishes
  • Use dried fruit for half the chocolate chips in pumpkin or banana bread.
  • Cut cookies and bars into smaller bite size pieces.

Honor your body’s limits

Do NOT overeat.

  • Save room for dessert
  • Make one holiday favorite every month so that you are able to enjoy these favorites year round.
  • Talk to loved ones prior to meals and explain your personal goals. So that the line ” Go away ahead an have more” is avoided.
  • Eat slowly and savor each bite.

Eat breakfast

Keep alcohol consumption low.

alcohol calories add up!

  • Pint of beer = 150 calories
  • Typical glass of wine = 200 calories
  • Martini = 250 calories
  • Margarita = 300-800 calories depending on who makes it!
  • Spiked eggnog = 400 calories per cup

Join me in losing 5 pounds in 2 weeks with Yoplait!

16 Dec

You could lose 5 pounds in 2 weeks! Beginning Sunday December 26th  join me in quickly dropping those added holiday pounds in just a few steps, along with some tips and a little guidance provided by Yoplait.

  • Replace breakfast and lunch with a Yoplait® Light, a grain and a fruit
  • Eat a sensible dinner rich in lean protein, and your favorite vegetables for snacks
  • Choose 3 additional servings of non-fat dairy, like skim milk
  • Stay active with 30-40 minutes of walking every day

Step 1: What is your motivation?

I myself would like to get a tune up right after the holiday season and get a good start of healthy eating for the new year. What is your motivation?

Step 2: What are your favorite flavors?

Yoplait Light comes in 33 different flavors, From Apple Turnover to Strawberry.
I like to stick to the basic flavors myself (Strawberry, Raspberry) I am a bit of a picky eater sometimes.  What flavors will you choose?

Step 3: View & Print Your Two Week Menu

Develop a sample menu plan or create your own using What to Eat & Do as a guide.
Suggested Recipes
Here is a Printable Tracker that you can create and track your 2 week menu.

Answers to Frequently Asked Questions:

Most individuals who want to lose a few pounds can follow the Two Week Tune Up plan. The plan has been tested in healthy, overweight women. As with all weight loss plans, we recommend you consult your health care provider before starting this dietary pattern and exercise plan

Men can follow the Two Week Tune Up plan but should make some changes because of their increased calorie needs.

Kids and teenagers have different health and nutrition needs than adults, so they recommend you consult a health care provider for guidance.

The Two Week Tune Up is designed to help individuals lose weight over a two week period. If you want to lose weight beyond the two weeks see here for more details on how to achieve or maintain a healthy weight.

More Answers to FAQ’s here.


More Coupons from Yoplait

Follow Yoplait on Facebook
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New Yoplait® Light “Two Week Tune Up” Plan Gives Women Simple Tools to Help Lose Five Pounds in Two Weeks

14 Dec
Yoplait

Image via Wikipedia

Yoplait Joins Forces with Lifestyle and Fashion Expert Jeannie Mai to Share Simple Tips on How to Look and Feel Your Best

MINNEAPOLIS, Minn. (December 14, 2010) – Preparing for life’s most important moments just got a little easier with help from Yoplait Light’s new Two Week Tune Up plan, a simple way to help consumers look and feel their best for any upcoming event. A recent study conducted at a leading University reveals that by following the Yoplait Light Two Week Tune Up plan – which includes replacing breakfast and lunch with a Yoplait Light yogurt, a grain and a fruit – women could lose five pounds in two weeks. Full details about the Two Week Tune Up plan can be found by visiting http://www.Yoplait.com.
Knowing that life’s big events such as weddings, reunions and vacations have a way of sneaking up, the Two Week Tune Up was designed to help individuals lose weight in a two week period. The plan includes three important components; replacing your breakfast and lunch with a Yoplait Light, a grain and a fruit; eating a diet rich in lean protein and non‐fat dairy including a sensible dinner, beverages and snacks; and walking 30‐40 minutes daily.
By visiting www.Yoplait.com, consumers can find the full plan details as well as robust online tools to help them lose weight and gain confidence over two weeks. The new online tools include a two‐week meal planner, nutritious recipes and meal ideas, a daily food and exercise tracker and tips for incorporating exercise into your daily routine. On the site consumers can also choose the type of event they want to get ready for and get help for specific events such as a reunion, big date, wedding, vacation or for feeling good every day.
“We are thrilled to launch Yoplait Light’s Two Week Tune Up to give women an easy, tasty plan to help them look and feel their best,” said Kim Francis, associate marketing manager for Yoplait Light. “By providing women with online tools and a wide variety of delicious Yoplait Light flavors to choose from, we hope to help women tune up and get ready for that big event.”
To further help women go from feeling “drab to fab” for big or small events, Yoplait Light has partnered with lifestyle and fashion expert Jeannie Mai, host of the Style Network’s “How Do I Look?.” In addition to serving as the spokesperson for the campaign, the style guru will offer her own lifestyle “Tune Up Tips,” such as simple ways to flatter your figure and maximize your wardrobe in order to dress to impress for any occasion.
“Looking good is all about feeling good, and simple changes to a woman’s routine and wardrobe can add up to a big boost of self confidence,” said Jeannie Mai, celebrity stylist, TV host and Yoplait Light spokesperson. “I’m working with Yoplait Light to help launch their new Two Week Tune Up plan, a new way women could lose five pounds in two weeks to help them feel more confident.”
Yoplait is supporting the brand’s launch of the Two Week Tune Up plan with a unique integrated marketing campaign, including a new TV spot titled “Two More Weeks.” The spot, which airs in late December, brings to life a common scenario – events in life that have a tendency to pop up at the last minute, leaving people unprepared to look their best. In one scene, a woman is faced with the realization that her class reunion, planned months ago, is just a couple weeks away. While the pounds she intended to shed hadn’t gone anywhere, she’s able to get ready for her event by following Yoplait Light’s Two Week Tune Up. The launch will also be supported by retail partner programs as well as robust traditional and social media efforts.
Yoplait Light yogurt comes in more than 30 flavors with about 100 calories each, including the newest flavors Yoplait Light Black Forest Cake yogurt and Yoplait Light Triple Berry Torte yogurt. Each serving of Yoplait Light yogurt cups contains 20 percent of the Daily Value of calcium and vitamin D and zero grams of fat. Yoplait Light is available nationwide for a suggested retail price of $0.79 per six ounce cup.
All Yoplait products are made with milk from cows not treated with rBST. For more information on Yoplait Light’s Two Week Tune Up, visit www.yoplait.com and www.facebook.com/yoplait.

About General Mills
One of the world’s leading food companies, General Mills operates in more than 100 countries and markets more than 100 consumer brands, including Cheerios, Häagen‐Dazs, Nature Valley, Betty Crocker, Pillsbury, Green Giant, Old El Paso, Progresso, Yoplait, Cascadian Farm, Muir Glen, and more. Headquartered in Minneapolis, Minnesota, USA, General Mills had fiscal 2010 global net sales of US$16 billion, including the company’s $1.2 billion proportionate share of joint venture net sales.
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Yoplait is giving away a million free cups!

13 Dec

Click here to sign up for your free cup!

My 52 week Fitness Plan

11 Dec
Wii Fit Plus

Image via Wikipedia

2011 is the year that I make my physical health a priority. As a busy stay at home mom that is easier said than done. However I have a plan, Beginning Monday January 3rd

My version of the Cool Running Couch Potato to 5K Running Plan & Yoga (alongside Nintendo Wii Fit Plus). 6 days a week, Sundays off!

My goal is to develop a healthy lifestyle so that I may be able to better keep up with my kiddos and live a longer time with them. In the process I would like to lose the extra 15-20 pounds that I have gained.

Each Saturday evening I will evaluate my week plan and share my plan for the following week! Each month I will let you know if I have lost or gained any weight.

Please feel free to share any tips or words of encouragement that you may have. I am hopes that I can find a buddy to join me in this plan. If you are interested e-mail me at jeanie@soccermomingiggletown.com (no need to be local we can text or e-mail each other)
Blessings & Giggles to you & yours,


Stay- at- Home Mommy & Writer

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