Hot Mommas Fit and Fabulous ~ MISSION FIFTEEN

Making a List and Checking it Twice (or more)

The Holiday Season if officially here! There will be plenty of distractions to get us off track from our fitness goals, routine and healthy habits.  The trick is to be prepared for this to happen.  Just like you will be making lists of gifts to buy, recipes to make, Christmas card recipients… Make a list of your fitness options. You can refer to this list when you find yourself falling off track or short on time and ideas to get in a good workout.

The mission this week is simple – fill out your Hot Mommas Holiday List and hang it with care where you can see it daily. Your list is meant to be a quick reference and reminder that you have great options and there is always a way to fit in some Fitness to your busy schedule!  You can make your own list or print the PDF that you recieved via email with this blog link. Your Personal  List includes: 

Cardio Workout Options – What are your choices? Examples Include: Treadmill, Bike, Elliptical Trainer, Running outside, Take a class, etc.

Quick Cardio Options – Ways to get in cardio when you can’t get to the gym, the street, etc. Do these things throughout the day in small increments, and even though your workout may be broken up a bit, you will still be burning calories and increasing your energy.  Examples Include: Stairs, Jumping Jacks, Jump Rope, Power Walking (try this while shopping), etc.

Body Toning Options – What are your choices when it comes to body toning? Examples Include: Free Weights, Machines, Bands, Body Weight Exercise, Personal trainer meeting, Group Exercise Class, etc.

Quick Toning Options – These are options for you when you cannot get in your regularly scheduled routine. The more you do, the more it adds up throughout the day. Examples Include: Push ups (on floor or at the wall), Lunges, Chair Dips (Triceps Exercise), Squats / Wall Sit, Abs, etc.

note: the examples are just that, add whatever you like to your list!

Hang your list with care and refer to it daily. Be Fit and Fabulous this Holiday Season!

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Have a Happy, Healthy Holiday Season!

Healthful Holiday Tips

Gaining weight over the holidays is a long lasting tradition that can be broken this year!  The goal should be to maintain your weight and fitness level – not to go on an extreme diet and overdo it at the gym.  Instead set realistic goals of keeping up the activity and keeping the holiday treats in moderation. This way you will not feel discouraged by missing out on your favorites, but your waistline will not take the hit.

Avoid Sneaky Holiday Calories

When you find that the extra pounds seem to creep in during the holiday season…  Watch for those sneaky calories from sugars, fats, etc in your holiday favorites, by creating purposeful eating habits.  Think about the value of the food you are consuming in a healthful way.  How long will it take me to work off these extra calories? Test your knowledge in this area – you just may be surprised!

Holiday Calorie Quiz

Match the Holiday Favorite with the activity and calories burned. 

It will soon become evident as to how much energy it really takes to burn excess calories!

1. 1 Slice of Pumpkin Pie                          
2. 1 8oz Serving of Egg Nog
3. 1 Cup Stuffing
4. 1 Slice of Baked Ham
5. 1 Large Cinnamon Roll with Icing
6. 2 Medium Sugar Cookies
7. 1 8oz Irish Coffee

1. 31 Minutes of Aerobics Class (205 Calories)
2. 25 Minutes of Down Hill Skiiing (265 Calories)
3. 21 Minutes of Cross Country Skiing (320 Calories)
4. 56 Minutes on Stationary Bike (10 mph pace) (355 Calories)
5. 38 Minutes of Moderate Paced Ice Skating (356 Calories)
6. 30 Minutes of Heavy Shoveling (407 Calories)
7. 61 Minutes of Jogging (5 mph pace) (570 Calories)

Post your answers here or on Facebook…. Answer Key will be posted in a few days

Holiday Cooking Tips

• Trade out mayonnaise in cream based dressings for nonfat or low-fat plain yogurt (low in calories and packed with protein and energy)
• Minimize oils in cooking and use low calorie non-stick spray & non-stick pans
• Substitute some of the bread in your stuffing recipe with some chopped fresh vegetables

Healthy Holiday Dip Try this instead of creamy dips.  Big on flavor, low on calories!

Cranberry Salsa

Ingredients:

• 4 oz 100% cranberry juice blend
• 1 1/2 cups diced tomatoes
• 1 cup fresh cranberries, sliced thin1
• 1/4 cup ripe medium avocado, diced
• 1/2 cup pineapple, diced
• 1/2 cup scallions (including green tops), sliced thinly
• 2 tablespoons lemon juice
• 1/4 cup jalapeno peppers, chopped fine
• 2 cloves crushed garlic (1 teaspoon)
• Fresh ground pepper, as desired

Preparation:
1. Place juice into a saucepan. Boil for about 5 minutes until reduced to about 1 tablespoon of syrup.
2. Place the reduced juice and all remaining ingredients into a medium bowl and stir until incorporated.
3. Chill and serve immediately.<BR<
*Fresh cranberries may be stored in your freezer for up to 1 year.

Yield:
8 servings

Nutritional Information:
Per serving: Calories 40, Protein 0 g, Fat 0 g, Calories From Fat 0, Carbohydrates 8 g, Cholesterol 0 mg, Fiber 1 g, Sodium 76 mg.

Holiday Season is Party Time! Tips to avoid overdoing it: 

Don’t Go Hungry: Ensure that you eat a balanced breakfast and lunch or other meal before the party.  This will not only keep your metabolism pumping strong, but also help you to avoid overeating.

Portion Control is Key: It is okay to enjoy your holiday favorites, but keeping them to small portions will allow you to try a variety of treats without the guilt of overindulgence. 

Use your purposeful eating mindset to limit high calorie / high fat foods: limit fried foods, cream based soups, cheese filled side dishes, pies and processed meats (salami and sausage).

Reduce Your Beverage Calories: Limit high calorie mixed drinks (beer, cider, Bailey’s Kahlua), trade a round in for a dry wine or spirit with a diet mixer, better yet, try a glass of water to hydrate and increase satiety.

Hydrate: drinking plenty of water will help you to keep up your energy, satiety and help to reverse the dehydrating effects of coffees and alcohol.

Hot Mommas Mission Fourteen~

Do Some Good This Thanksgiving Week:

1) Take a few minutes to write down your thankfulness for 3 areas of your life.

2) Do something helpful for a neighbor, friend, relative or stranger – make them thankful to know you.

3) Do some good for your body – select a new healthy recipe for your feast or schedule time to get in your workouts. Think about the way this will boost your mood, energy level and productivity!

Enjoy your Holiday Week and Be Healthy, Active and Fit!

No Equipment Necessary Total Body Circuit Workout

Cardio + Toning Circuit
Looking for a way to mix up your workout? Try this great cardio + body toning circuit! A circuit will keep your heart rate pumping as you move from a cardio exercise to a strength training exercise. This will enhance calorie burning, improve endurance and make the workout a lot of fun! Try this alone or with one or more partners.  The best part is there is no special equipment  needed.

Find an indoor or outdoor workout space. Set up eight stations – you may want to write these exercises on note cards or paper to make the transitions easier.

Before beginning, be sure your muscles are warmed up (at least 10 minutes of light-moderate cardio). Each exercise is performed for one minute.  Each person begins at any one station, and moves in order through the group until complete. Repeat the circuit 2-3 times for complete toning workout. NOTE: Strength Training should be done on all major muscle groups 2-3 Times per week.  As with any workout program, you need to have doctor’s approval to perform these exercises.

1) Push Ups– Can be done on knees or in full position

2) Jumping Jacks

3) Stationary Lunges-Step out with one leg, then repeat on opposite side. Can add weights or medicine ball for more resistance

4) High Knees or Power Skip – Perform an exaggerated march or skip in place

5) Side Squats – Start standing with feet hip width, step one leg out into a wide position and then lower body into squat.  Ensure that your knees are lined up with your ankles and that they do not go over toes as you lower into your squat position (no lower than 90 deg).  Repeat on opposite side.

6) Jump Rope – Mimic jumping rope by going through the actions – no rope needed. If you have a rope – that’s a bonus!

7) Plank to Side Plank – Start in plank position (on hands and knees or toes). Open up to one side, transferring weight onto one arm. Return to starting position and repeat opposite side.  For more challenge, add in an (elbows in at sides) Triceps Push Up between sides from plank.

8) Mountain Climber – Start in plank position and bring one knee toward chest. Quickly return to start and bring opposite knee up. Add speed as you master the exercise, making it great for the core and for your heart!

This workout can be done with 1-8 people at a time. It is a great way to mix up your routine and allows you to get in a total body workout!

The Hot Mommas Fit and Fabulous - MISSION THIRTEEN

 

Getting your Recommended 

Dose of Exercise   

 This is the 13^th week of the Hot Momma’s Fit and Fabulous Fitness Group! I am so blessed to be able to work along with such amazing women on our mission to attain a healthy lifestyle.  This week is all about ensuring we are getting the recommended dose of exercise!

Did you know that there is an actual “Prescription for Exercise”?  Well, there is and it is set by the American College of Sports Medicine.   To ensure you are getting your correct dose of fitness, create your fitness schedule or continue to use the schedule you received via Mission ONE. If you would like a new one email me at hotmommasfitandfab@gmail.com.  

This week’s Mission is to follow these recommendations:

1) Cardiovascular Exercise: Work this week to get in 3-5 Cardio Workouts. These workouts should be 20-40 minutes in length and should get your heart pumping to a moderate heart rate zone. If you are unsure of what that is, you can use the simple "talk test" method.  If you can talk in short bits (simple one-two word answers) you are most likely in the moderate zone. You should not be able to casually carry on an entire conversation with your workout partner, on the other end you should not be so winded that you cannot speak at all. The moderate zone falls between these two extremes.

2) Strength Training: This week you should strive to get in 2-3 Days of body toning / strength training workouts. These workouts should cover your entire body and consist of a minimum variety of 8-10 exercises each workout day.

3) Flexibility Training:  The component that is often overlooked is stretching. When in actuality this component is of utmost importance. Flexibility training should be done 3-5 days per week.  It should be done at minimum after every workout.  10 minutes of a total body stretches will be very beneficial.

You have your Rx, get out there and get started right away! 

Not Yet a Member of The Hot Mommas Fit and Fabulous Online Fitness Group? Join TODAY! Email hotmommasfitandfab@gmail.com with your name and email address to join the fun & receive all of the downloads, info, etc!

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The Hot Mommas Fit and Fabulous - MISSION TWELVE

Finding Balance

When you hear the word “Balance” what comes to mind:  Physical balance – the ability to stand upright and perform various activities? OR Mental Balance – the ability to keep yourself stress-free and on track? OR a combo of all things in Life Balance?   The truth is, there are many ways to find “balance” and this week’s Mission is about using all three of these types!

1) The first part of the goal is to work on your Physical Balance. Did you know that your balance can be improved as readily as your strength, endurance and flexibility? It just takes practice. Strive to practice simple balance testing exercises multiple times each day this week.

Try simple things like standing on one foot. Add challenge by changing your focus and moving your head (changing your equilibrium), or even closing your eyes.  Another great exercise is Tree Pose from yoga.

TREE POSE: Start with feet hip width. Lift one foot and place it above ankle or knee (depending upon skill level). Find balance on one foot by keeping spine in alignment and abdominals engaged.  Hold for 10-60 seconds. As seen in blog photo.

2) Find Mental Balance through reducing stress, getting organized and taking some time for you.  Do this by planning your week.  This may be simple as organizing your thoughts or as in-depth as workout, meal and daily work/play planning.

3) Finding Life Balance will mean different things to everyone. To me, it is the perfect combo of family time, fitness, work, play and alone time. This does not always happen, but when I strategize to get all of these things in, I find that they are all more likely to occur. Then, when I can make this balance happen, I am much happier, productive and at peace with life.  Take time to find a way to find your own life balance this week and practice it daily.

Have a great week! Be Fit and Fabulous

***Comment here that you received this Mission. THEN Comment back here once Complete! The more you comment, the more Participation Points you earn + the more you help and inspire yourself and others!

Not Yet a Member of The Hot Mommas Fit and Fabulous Online Fitness Group? Join TODAY! Email hotmommasfitandfab@gmail.com with your name and email address to join the fun & receive all of the downloads, info, etc!

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