Sunday, August 30, 2015

Kids' Cooking: Prairie Sushi

We stole this from Ree Drummond's show, but it's really great.  These are basically a sandwich wrap but sliced to imitate sushi.

It's a tortilla with cream cheese spread on it and fresh parsley and basil sprinkled over that.  Then, across the middle, is lunchmeat and matchsticks of carrots and cucumber.

This is rolled up tight then sliced into one inch (or so) thick segments and served flat.


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Friday, August 28, 2015

Upper Body Workout

This series will take about 30-35 minutes.  Do the exercises shown together as a superset.  Do 3 sets of as many as you can.  If you get to 12-15 reps, use a heavier weight.  Breathe.  

pull up
Cable chest press (shown here)
ab roller

bench press
seated row (the cable machine, show here)

Hammer press (the standing machine, shown below)
Lat cable press down (long bar on both cables)

clean and press kettlebell

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Thursday, August 27, 2015

Core Series

 This is about a 10 minute series.  It can be done after your workout, or as a standalone, and at home or the gym.

TRX side plank x3 as long as you can (go side to side to side to side...)

swiss ball pike
swiss ball saw (superset these)

wobble disc plank x3 30 sec (hands on disc~ go longer if you can)

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Wednesday, August 26, 2015

Kids Yoga Ages 3-7

This is approximately 45 minutes long.

Names/ hello/ welcome

Cat/ Cow (in cow, lion breath out)

Warrior series (if older kids)

Stand in tree (challenge- close eyes, move arms around), tree jumps

Pilates Balls: toss to partner, roll on it, hold in feet overhead, happy baby, ask kids for ideas

Foam Roller: roll on it, ask kids for ideas, make trees around room and move around them

Walk like a bear, Walk like a crab

Froggy jumps, Star jumps (can hold onto a tree*roller)

Snakes slithering on mat on bellies or waving upward

Down dog tunnel – snake through the tunnel, then become part of the tunnel

Seated stretches- over one leg, over both, butterfly

Lying butterfly, twist to each side

Put everything away

Sit cross-legged, Ohmmm chant

Song: goodbye, everybody and namaste

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Tuesday, August 25, 2015

Kindergarten Yoga Routine

This series is meant to be done with a small group of kids (4-8). It takes about 8 minutes.

Cat/ Cow (in cow, lion breath out)

Stand in tree (challenge- close eyes, move arms around)

Walk like a bear

Walk like a crab

Froggy jumps

Snakes slithering on mat on bellies or waving upward

Down dog tunnel – snake through the tunnel, then become

part of the tunnel

Sit cross-legged

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Tuesday, August 18, 2015

Giving Back to Yourself: Week of Workouts

Sometimes the best way to find the energy to give to those around us is to make sure that our own cup is full.  One way of doing this is to keep your body in good working condition.  Here is a week of workouts to help you do that.

These can be done at home or at the gym, and with or without a little LITTLE company.  

Before all of the weightlifting days, warm up. Do some jumping jacks and some plank hand walk outs (Google "inchworm exercise" for help if you need it).  Do some stretching like rolling on a foam roller and some hip flexor stretches.

Also, some of the exercises below are grouped together ("sets").  Do one then the other without a break.  Take a break if you need it before starting from the top of the set again.  Repeat the set three times through.  You should choose a weight that is hard enough that the last three repetitions are difficult but manageable.  Try for 8-12 reps of each exercise.  If you need a break, try to do it between sets, but by all means, take it when you need it.

If you are unclear about what any of the exercises are, YouTube has an amazing library of videos of people demonstrating these exercises.  You can also use the daily themes as a general guide and do exercises that are more familiar to you.

Above all, have fun!  Remember that you are giving yourself an amazing gift: your health, both mentally and physically.  You are also giving the gift of being a better you to your family.

Monday~Never miss a Monday!:
Upper Body

  • band or assisted pull ups- can also substitute laying under the kitchen table and pulling up
  • band or assisted dips - can substitute by putting your body between two chairs as your dip station; use your legs as much or as little as necessary to assist

  • bench press or chest press or even a floor press- use dumbbells or a barbell
  • seated row at the gym (the cable machine) or double bent over row at home- use a dumbbell or barbell (or a weighted bar or sandbag)

  • push ups (on your knees is fine- make sure your back stays flat and head is up)
  • dumbbell row (back flat, lean over, do one arm at a time)

  • cable lat pull down (sub with a pull up at home or TRX row or bar hang)
  • cable chest press (angle down~ set the bar higher than your chest)

  • cable cross abs high (can sub standing and crossing the body with a band in both hands from high to across the chest- or bicycle sit ups)
  • cable straight abs (can sub Pallof press- which is using a band and pressing hands in and out while standing- or sit ups)

  • dumbbell shoulder press (keep your shoulders down)
  • ab roller (can sub a plank)

Lower Body~Friends don't let friends skip leg day!

  • jump rope/ trx squat and trx lunges at end of warm up (can sub walking lunges)

  • deadlift (kettlebell)
  • kettlebell swing 
  • jump rope
  • farmer's carry 

  • kettlebell rack squat (or goblet squat, can also use a dumbbell)
  • trx pistol squat (or bodyweight squat- go just below 90 degrees)
  • front lunge (harder is Bulgarian split squat)

  • ball hip bridge (harder is one legged)

  • dead bug with ball (the swiss ball here helps remind you to keep the opposite arm and leg up all the time)
Cardio and Core

  • easy cardio 45 min
  • swiss ball plank (hands on ball)
  • swiss ball saw (hands on ball, roll the ball in and out)

  • hold a forearm plank for a minute
Full Body

  • Pull ups or TRX rows (try the assisted pull up machine or bands to help if you need them)
  • Push ups or TRX push ups (knees are fine, or try elevating your hands)

  • Medicine ball slams (overhead to full squat position)
  • Squat and press (bodyweight or holding an object like a baby, dumbbell, kettlebell, or two of any of these)- go low and use the momentum to press the weights up high

  • Walking lunge holding arms overhead with something in them (kettlebells, dumbbells, or whatever, making sure your arms are straight and by your ears)

  • slider side lunge (using Valslides or paper plates or socks or towels- whatever slides)
  • slider mountain climbers (play with the pacing and see if you need to be going fast or slow)
  • side plank thread the needle (easier is regular side plank and easier than that is one leg bent and the other straight; harder is holding something in the threading hand like a medicine ball)
Cardio and Core

  • warm up 20 min cardio
  • sprints on and off 10 min
  • cool down 15 min cardio

  • bird dog (opposite hand and foot reach out while on all fours)
  • Pilates bicycles
  • Russian twist 
Saturday/ Sunday:

  • take a long easy walk one day or go to a yoga class 
  • make sure to take the other day off

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Monday, August 17, 2015

Lower Body Metabolic Circuit

jump rope/ trx squat and lunges to warm up

kb swing
jump rope
farmers carry
3 rounds

kb rack squat
trx pistol squat
pulses w front lunge
4 rounds

slider side lunge
slider mtn climbers
side plank thread the needle
3 rounds

dead bug w ball
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Sunday, August 16, 2015

Upper Body Metabolic Circuit

Do 3 rounds of each grouping, after warming up.

trx push up
trx row
KB swings

rogue bar bench press
lat pull down
KB swings

hammer press
pull up
KB swings

cable chest press
KB swings

cable bar press down
KB swings


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Saturday, August 15, 2015

Metabolic Circuit: Full Body Blast

Do your normal warm up.

Then do 5 to 8 rounds of:

  • pull ups (assisted, band, or bodyweight)
  • dips (assisted, band, or bodyweight)
  • sled push or squat (DB or KB goblet or KB rack, depending on what equipment you have)
  • run around the block

Finish with a plank for a minute.

Stretch/ cool down as you normally do.

This one is great!  Not my creation, but worthy of sharing. Enjoy!!

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Tuesday, August 4, 2015

Recipe: Leftover Veggie Muffins

4 cups leftover steamed green veggies (like broccoli, cauliflower, green beans, zucchini)
2 cups cooked winter squash (like butternut or pumpkin)
1/2 cup butter
4 eggs
1 t. vanilla
1 T cinnamon
1/2 t. nutmeg
1/4 t. cardamom
1/2 t. sea salt

Mix in food processor until very smooth.  Spoon into buttered muffins or loaf pan (or use muffin papers or parchment paper).  Bake at 325 for 20 minutes for muffins or 60 minutes for a loaf. My kids went crazy for these!

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