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Killer Ab Workout

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50 crunches raising one leg as you bring your head up and then alternate legs that you bring up

30 leg raises keeping hands underneath the backside for support

20 bikes

REPEAT 3 TIMES AT LEAST 5 TIMES PER WEEK

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Arugula and Apple Salad

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Arugula and Apple Salad
By A Nutritionist Eats
WebMD Recipe from Foodily.com

Shake up your regular salad by adding this tangy vinaigrette to fresh arugula greens and crisp Granny Smith apple slices. The result is the kind of salad that can make you forget about dinner. The kind of salad that people return to for seconds. The kind that has stray fingers wandering into the bowl after everyone is stuffed hoping for one last flavor-soaked slice of apple.

Ingredients
1 Tbsp dijon mustard
1 Tbsp agave or honey
1 Tbsp apple cider vinegar
1 Tbsp olive oil
1 granny smith apple, thinly sliced
6 cups arugula greens

Instructions
Whisk dressing ingredients together and toss with arugula and apple slices. *Tip: after tossing everything together, stuff 1 portion of greens in a mug or cup and invert on plate for a fancier presentation.

Total Servings: 4

Nutritional Information Per Serving
Calories: 75
Carbohydrates: 10.4 g
Cholesterol: 0mg Fat: 3.8 g Saturated Fat:0.5 g
Fiber: 1.4 g
Sodium: 51 mg
Protein: 1.0 g

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Weekly Workout

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Circuit:

10 squats with 10 lb dumbells

20 tricep kickbacks with 10lb dumbells

10 reverse fly with 5 lb dumbells

10 shoulder press with 10 lb dumbells

REPEAT THREE TIMES AND ADJUST WEIGHT AS NEEDED

Abs:

40 crunches

20 leg raises

10 bikes

REPEAT THREE TIMES AND STAY CONSISTENT!!

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Weekly Workout

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Circuit:

10 squats with 10 lb dumbells

20 tricep kickbacks with 5 lb dumbells

10 reverse back fly with 5 lb dumbells

10 shoulder press with 10 lb dumbells

REPEAT ABOVE THREE TIMES IN ORDER AND ADJUST WEIGHTS AS NEEDED

Abs:

40 crunches

20 leg raises

10 bikes

REPEAT AB EXERCISES THREE TIMES IN ORDER

Remember to stretch and stay consistent!

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Weekly Workout

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 Tricep/Back/Shoulder Workout for the week of 5-30-11

Circuit 1:

3 sets 10 one leg lunge on bench

 3 sets 10 overhead pulley with bar for tricep 10-40 lbs

 3 sets 10 lateral raises 5-20 lb dumbbells

 3 sets 10 back extension 0-25 lbs

 Circuit 2:

 3 sets 10 leg flexion 45-100 lbs

 3 sets 15 Olympian tricep extension with bar only

 3 sets 10 bent over row with 20-35 lb dumbbells

 Ab Circuit:

 3 sets 20 Upper Ab Machine 10-50 lbs

 3 sets 10 lower Ab Machine 0-10 lbs

Bicep/Chest Workout 5-30-11

Circuit 1:

 3 sets 10 skater jumps

 3 sets 10 machine bench press 30-100 lbs

 3 sets 10 preacher bicep curl 10-15lb dumbbells

 Circuit 2:

 3 sets 10 air squats

 3 sets 10 pulley cross over 15-40 lbs

 3 sets 10 bicep curls 5-20 lb dumbbells

 Ab Circuit:

 3 sets 40 crunch with leg raise variation

3 sets 20 ab punch

3 set 15 bicycle

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Mindless Eating

  |  in General, Nutrition Tips, UncategorizedNo Comments

Mindless Eating: What comes to your mind when you hear this phrase?  Your mad dash out the door in the morning?  Standing up eating, while feeding the kids?  Eating snacks while enjoying a movie?  All of these scenarios can lead to unnecessary intake of calories and ultimately, weight gain.  There is a lot of research on mindless eating, which shows that people really do not simply eat because they are hungry and we lose sight of our hunger and fullness cues in this fast paced society.  Make it your goal to MINDFULLY EAT!  This means enjoying every calorie and listening to your body.  Some simple steps to MINDFULLY EAT include:

  • Only eat in one area of your house, specifically your kitchen/dining room table.
  • Portion out snack foods into small bowls and put the container away before sitting down to enjoy the snack
  • If you must eat on the go, set yourself up to succeed by packing fruits, vegetables or 100 calorie packs of nuts.  If you drive thru somewhere, limit your food choices to 500 calories or less for a meal and 200 calories or less for a snack.
  • If you eat at a restaurant, divide your portion in ½ and ask for a “to-go” box BEFORE starting to eat (or share a meal!)
  • Do not let yourself eat in front of the TV/Computer or at your work space. 
  • Ask yourself: “Do I need this?” and say “STOP!” out loud if your snacking is getting out of hand.
  • Drink water.  Often, our brain can mistake thirst for hunger.

Hope these tips help! If anyone else has tips that keep them from mindless eating..please share by leaving a comment.

To Happy, Healthy Living,
Kristin Klinefelter, MS, RD, LD

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