Fitness Fridays Health Club #2 - Get Up & Get Moving!!!

[christa]

We had a GREAT first week - Fitness Fridays #1! I couldn’t ask for a better response! I am so happy that everyone is excited about getting healthy!!!

Let’s keep up the pace!

Please keep the HEALTHY Recipes coming!!! I enjoy trying new things and I’m sure that others like new ideas as well!

Please keep us updated as to what you're doing each day - as far as exercising & activities! I believe that this motivates others to stay active AND motivates yourself to keep it up!!!

Also, I am going to start posting some "home exercises" for those of you who can't, or won't go to a gym.

So here we go on our second week . . . have a great one and drink your water! Get your rest! Eat healthy! And MOVE that body!!!

[christa]

I think Jazzcat Lori requested this be posted last week . . . sorry I'm so slow Lori!

Mozzarella Stuffed Turkey Meatloaf

1 ½ pounds or 1 package ground turkey
1 10oz. Pack of chopped spinach, thawed & drained
½ cup minced onion (or one fresh onion, chopped)
½ cup dry seasoned bread crumbs
¼ cup parsley
1 tsp oregano
2 egg whites
½ tsp salt
¼ tsp pepper
1 cup mozzarella cheese - fat free if you can find it!!!
2 tbsp ketchup & 2 tbsp mustard

Preheat oven to 350.

Combine turkey, spinach, onion, bread crumbs, parsley, oregano, eggs, and S&P. (Feel free to omit the spinach if you don’t like it - but it is GOOD!)

Press ½ mixture into a pan.

Top with cheese.

Press remaining mixture on top of the cheese.

Mix the ketchup & mustard in a small bowl. Spread on top of meatloaf.

Bake 1 hour.

Let stand 10 minutes before serving.

[christa]

Anyone like Philly Cheese Steaks??? I DO!!! Try these instead!

Philly Cheese Steak Wraps

1 lb Round Steak or Beef Round
2 tsp cooking oil
2 cups sliced onions
2 bell peppers
½ cup grated provolone or pepper jack
Low Carb or whole wheat Fajita shells

Slice beef THIN

Cook peppers & onions – set aside.

Sautee beef strips.

Combine and add cheese.

Serve on warm fajita shells.

[Dorothy39]

This thread was just the what I needed.

Drinking lots of water. I have to stay away from caffiene but I do sneak in a few cups of coffee each morning.

I will visit this thread more often and try to print off recipes to take along while grocery shopping.

I've got a nice, clean workout room , loaded with equipment that needs to be used. Since losing my dog, I've sat on the pity pot way too long ,

Great thread!!!!!!! Refreshing and brilliant!!!!!

[Rachel]

This was on AOL wedsite this morning. There some real good ones in here. http://diets.aol.com/dietbasics/roda...26205009990001

[Dorothy39]

That link will come in handy, Thank-you for posting it. I'll put it onto my favorites!!!!!

[My Peanuts]

I had a really great workout on Saturday. I did 60 minutes of cardio and then I hit the weight machines on my legs. I was feeling good. I didn't go yesterday. I'm supposed to go today, but I think I might have the flu and I'm dehydrated. I'm at work though. I will see how I feel when I leave here. Right now, I'm planning on skipping the gym.

[Toby's my baby]

Congrats everyone on surviving the first week I can't wait to see those home exercises Christa!! I'm going to be so active this week. I have basketball from 8-11 Monday, Tuesday, and Wednesday, and then starting Wed. I have the county fair, which I willl be doing TONS of walking, and lots of horse shows!! I'll definently get my exercise!

[christa]

I had a really great workout on Saturday. I did 60 minutes of cardio and then I hit the weight machines on my legs.

That reminds me . . . LECTURE FOR THE DAY . . . LOL

If you're going to do both, you should always do cardio AFTER you lift.

A lot of people (especially women) think that you're supposed to do cardio first. Not sure why. I mean, it's good to do 5 minutes of cardio to *warm up* but not a full cardio session.

By lifting first, you are getting your muscles warmed up, getting your metabolism going . . . then when you do your cardio, you're going to burn LOTS more calories - you'll get a better cardio workout.

Plus, if you do 60 minutes of cardio first and you're fatigued, most likely you'll have poor form while lifting, which will lead to injury.

When you lift first, you'll be able to lift heavier because you'll be stronger - you won't be worn out from just doing 60 minutes of cardio.

[christa]

This was on AOL wedsite this morning. There some real good ones in here. http://diets.aol.com/dietbasics/roda...26205009990001

Thanks for posting that link!

I should stitch this one on a pillow! #9 on the list!

*Use a salad plate instead of a dinner plate.*

I give that little tip a lot of credit for my weight loss!!! I HIGHLY recommend it! Helps a lot to control portions!!!

[My Peanuts]

That reminds me . . . LECTURE FOR THE DAY . . . LOL

If you're going to do both, you should always do cardio AFTER you lift.

A lot of people (especially women) think that you're supposed to do cardio first. Not sure why. I mean, it's good to do 5 minutes of cardio to *warm up* but not a full cardio session.

By lifting first, you are getting your muscles warmed up, getting your metabolism going . . . then when you do your cardio, you're going to burn LOTS more calories - you'll get a better cardio workout.

Plus, if you do 60 minutes of cardio first and you're fatigued, most likely you'll have poor form while lifting, which will lead to injury.

When you lift first, you'll be able to lift heavier because you'll be stronger - you won't be worn out from just doing 60 minutes of cardio.

Thanks Christa! That's why I'm here, for advice like that . I don't know why I do it backwards. I never really thought about it.

[christa]

I found this great "at home" workout that I thought I'd post! It's a circuit workout - for those of you who aren't familiar, a circuit just means that you do one thing right after the other until the entire routine is finished.

Short-Circuit Workout

This 30-minute circuit workout is great to keep in your exercise archive for whenever time is tight. The only equipment necessary is a set of 5- to 8-pound dumbbells, a sturdy chair, a floor mat or towel, and a watch or clock with a second hand. After warming up with walking or light jogging for five minutes, you'll alternate the cardiovascular and strength moves described here, completing the entire circuit twice. Then you'll cool down. Make sure to add abdominal work and stretching at the end of the circuit.

Cardio Shuffles: With feet spread wide, shuffle sideways back and forth across the floor for one minute.

Push-Ups (for the Chest): Assume your preferred position: legs straight with toes on floor or knees on floor, bent at 90-degree angles. Lower your body until your chest is about fist-distance from the floor; push up until arms are fully extended. Do eight to 12 repetitions.

Cardio Jumping Jacks: Do one minute of jumping jacks with this modification: When legs are spread wide, bend knees into a semi-squat.

Rows (for the Back): Hold both weights in one hand, and bend at the hips, placing opposite hand on chair seat. Allow arm to extend toward floor with weights. Bend elbow as you pull arm back. Elbow should point toward the ceiling; weights should end up right at waistline. Release slowly toward floor. Perform eight to 12 repetitions; repeat on opposite side.

Cardio Ski Jumps: Holding onto chair back with both hands, jump side to side for one minute, keeping feet together. Try to jump the width of the chair, or place a towel on floor to jump over.

Rear Fly (for the Upper Back): With a dumbbell in each hand, bend from the hips until upper body is parallel with the floor. Lift weights up and back, as if you were a bird preparing for flight, leading with the elbows. Concentrate on squeezing your shoulder blades together, as if you were pinching a tennis ball between them. Pause, release slowly, and repeat for a total of eight to 12 repetitions.

Cardio Jump Rope: Pretend to turn a rope while skipping or jogging for one minute; keep arms flexed for a more vigorous workout.

Dips (for the Triceps): Sit on the edge of a chair. With elbows relaxed, firmly grip the edge and slide your bottom off the chair. Legs should be together, knees bent, toes pointing up. Slowly lower bottom, keeping back close to chair seat; then push up until arms are straight. Straighten the legs slightly to intensify the exercise. Perform eight to 12 repetitions.

Cardio Jog: Jog in place with knees high for one minute. (If jogging hurts your knees, march quickly, making sure to keep knees high.)

Standing Curls (for the Biceps): Stand upright with one weight in each hand, arms at sides. Bend both arms at the elbow, slowly bringing weights toward the shoulders. Keep arms and elbows close to body; lower slowly. Perform eight to 12 repetitions.

[RobiLee]

I am doing terrible. The weekend was really bad for me and I ate like crazy. Really pigged out yesterday. I feel emotionally drained and stressed out. I know that is what triggered the eating. I haven't exercised at all either. I had actually lost 9 pounds before this happened. I'm not about to step on the scale and see what kind of damage I have caused. Well, enough of that crap. Time to get back on the program!!!

[Toby's my baby]

Thanks for posting the at home workout thing!! I'll be sure to use that when my scheduale calms down.

Today, while at basketball, we were working on passing, and I asked if we could add some running into it. After passing the ball to your partner, I asked if we could run to the end of the gym, run back, and then pass the ball again, and your partner do it. EVERYONE got mad at me, but I told them, "chill, how much have YOU exercised this summer, you need it" lol They got over it fast

[christa]

I am doing terrible. The weekend was really bad for me and I ate like crazy. Really pigged out yesterday. I feel emotionally drained and stressed out. I know that is what triggered the eating. I haven't exercised at all either. I had actually lost 9 pounds before this happened. I'm not about to step on the scale and see what kind of damage I have caused. Well, enough of that crap. Time to get back on the program!!!

It's hard to start a healthy lifestyle from scratch, Robin! Don't give up now! Just because you've had a rough few days doesn't mean that you're not going to be able to do it. We all have days that we more hungry than others. We all have days that we feel like crap and want to eat things that are bad for us. That's just life. The main thing is that you KNOW what is good for you and you stick with it . . . you know what is causing your set backs and you can avoid them as best you can . . . just another hurdle to cross. You're doing great hon!!! I mean, come on! 9 pounds!!! That is fantastic!

And trust me, you can't put on 9 pounds in 1 day!!! It's probably not as bad as you think. Your weight will flucuate, that's normal. I might even suggest that you NOT weigh yourself every day.

When I was loosing weight, I would weigh myself every Sunday morning - so I would get an accurate weight (same time of the day, same day of the week) . . . and if you weigh yourself every day, you'll drive yourself crazy - because it'll just go up and down and up and down.

The best way to tell that you're loosing weight - your clothes! They'll start getting looser!!! That's the best feeling in the world!!!

Hang in there, Robin!