Weekend Workout #29

OK, this is it, the final Weekend Workout of 2012.  I hope you have enjoyed the workouts I have provided for you.  I am going to do my best to try and put videos with the workouts next year.

***This workout will require that you have a deck of cards, and is best done with a group of people.

Shuffle the deck of cards.  This can be done with 1 exercise or up to 5 (examples of exercises: bodyweight squats, dips, pullups, burpees, jumping jacks, lunges, crunches, pushups).  Each suite will represent a certain exercise, and the jokers will count as 50 reps of the 1 exercise or the 5th exercise (if using 5 exercises).  

Each person grabs a card; the suite determines the exercise/s and the number determines the reps per exercise.  Cards higher than 10 can be set at any value (ie: Jack 11, Queen 12, King 15, Aces 20).

If doing this workout alone, opt to complete as many exercises as you can in 20-30 minutes.  If doing this with a group of 3-5 others, aim to finish the deck of cards.

I hope you find this workout to be as fun as I thought it was.  You can use this workout during family gathering, parties, or when you are looking to add some spontaneity to your workout.

Good luck!

Happy Holidays!

Wishing everyone a Merry Christmas and a Happy New Year..

Don't forget to complete the 12 Days of Christmas Workout if you haven't already done so; today is your last day to do it.

I would like to say thanks to all those who have been following along with my Blog.  I hope I have provided some healthy recipes for you, some challenging workouts, but most of all information to help improve your overall health and fitness.

Weekend Workout #28

I know that time is precious this time of year; between shopping for your loved ones, and running around to all the Holiday parties, but you can still find time to get in a good 10-15 min. workout with this weekend's workout.

After a 5 min warm-up of your choice you'll perform this workout, completing 2 sets of all exercises.  Allow yourself 15 sec. rest in between each exercise.  When you finish the last exercise, rest for 2 min. while you move very easy (not standing still).

100 Jumping Jacks
75  Squats
50  Mtn. Climbers
50  Alt. Lunges
25  Push ups
25  Sit ups
5    Burpees

Happy Holidays!!!

PS.  There is only 1 more Weekend Workout remaining for 2012; expect a fun but challenging workout on December 29th.

14 Ways to Reduce Sodium Intake

According to the American Heart Association, the daily recommendation for sodium (aka: salt) intake is 2,000 - 2,300 mg.  To put this number into context, this is 2/3 a teaspoon.  Doesn't seem like much does it?  You can get this amount from a 12 oz. can of V-8.  Salt has very serious health consequences, such as high blood pressure.

Salt is comprised of 40% sodium, and 60% chloride.  Most table salt is mined, while sea salt is made from salt water.

Here are 14 ways to help reduce sodium intake daily.

1.  Figure out how much salt you intake daily; write down all foods eaten and the sodium content

2.  Read food labels

3.  Compare similar foods and choose the one with less or no salt

4.  Consume more potassium

5.  Flavor foods with lemon juice, black pepper, cumin, turmeric, and other spices instead of salt

6.  Eat more fresh, whole foods

7.  Eat low-fat foods (they have less salt in them)

8.  Limit fast-food consumption

9.  When dining at a restaurant, ask that your foods be prepared without salt

10.  Cook whole, not processed, foods

11.  Check sodium content in medications (if not sure, check with your Dr.)

12.  Don't add extra salt to foods form the shaker

13.  Find a low-salt cookbook that provides many low-salt recipes


Source:  American Council on Exercise, Volume 14, Issue 2, Mar/Apr 2008 

12 Days of Christmas Workout

With only 12 days before Christmas, I thought it would be fun to provide a "12 Days of Christmas" workout. This workout will be just like the song goes...

Here is the workout format:

Exercise #1 for 12 reps, then...
Exercise #1 for 12 reps and then the exercise #2 for 11 reps, then...
Exercise #1 (12 reps), then exercise #2 (11 reps), then exercise #3 (10 reps)...
Continue this routine until you get to 1 rep
This is a "ladder" style of circuit which can be done with any number of exercises and for any number of reps.  It's a simple way to make an easy workout challenging.
You will have completed a total of 650 reps when finished with all exercises.

#1  Bodyweight squats - 12 reps

#2  Mountain Climbers - 11 reps

#3  Swiss Ball Hamstring Curls - 10 reps

#4  Pushups - 9 reps

#5  Walking Lunges - 8 reps per leg

#6   Jumping Jacks - 7 reps 

#7  Dips - 6 reps (either on dip machine or off a chair or bench)

#8  Burpees - 5 reps

#9  Inverted Rows - 4 reps

#10  Russian Twists - 3 per side

#11  Squat Jumps - 2 reps

#12  1 minute plank (either on hands, elbows or on Swiss Ball)