Hawaiian Punch
* 2 tablespoons Vanilla Protein Powder
* 8 ounces unsweetened pineapple juice
* 1/2 banana
* 5-6 strawberries
* 4-6 ice cubes (optional)
Mix with a blender.
Banana Split
* 2 tablespoons Chocolate Protein Powder
* 8 ounces skim milk
* 1/2 banana
* 5-6 strawberries
* 4-6 ice cubes (optional)
Mix with blender.
Chocolate Amaretto Fudge Shake (181 calories)
* 2 tablespoons Chocolate Protein Powder
* 1/2 teaspoon instant decaffeinated espresso coffee
* 8 ounces skim milk
* 1/4 teaspoon almond extract
* 4-6 ice cubes (optional)
Mix with blender.
Homemade Strawberry Lemonade
* 8 cups water
* 1 cup fresh cut strawberries
* 1 cup frozen strawberries
* honey to taste
* 1 cup lemon juice
* 2 lemons sliced
In a large container, combine 4 cups of water and the fresh and frozen strawberries. Let soak in the sun for 3-4 hours. In another container, combine the lemon juice, sliced lemons and water.
Chill for 3-4 hours to let the lemon juice soak thru. Mix the 2 containers together, and add honey to your taste. Serve chilled over ice.
Showing posts with label Weight Loss. Show all posts
Showing posts with label Weight Loss. Show all posts
Tuesday, June 16, 2009
Firm your Buttocks
LUNGE: This exercise works your gluteus muscles in the Hips as well as your Quadriceps and Hamstrings.
1. Stand with your feet together, your toes pointed straight ahead and your hands at
your sides. Take an exaggerated step forward with your right leg.
2. Bend your right knee slowly, lowering your body close to the floor. Keep your
right knee directly over the right foot and your back straight. Most of your
weight will be over your front foot, you should feel the strain in your hip and
thigh muschles, not your knees, ankles or back.
3. When your rear knee is about two inches above the floor, hold for one second.
Then slowly return to starting position.
4. Perform 8 to 12 repeatitions. Then do a set with your left leg in front.
Flutter Kicks
* Lie on stomach, bent, palms on floor near shoulders. Breathing steadily, contract
muscles in buttocks and flutter kick legs as if swimming. Repeaet for 50
repeatitions, working up to 100.
DONKEYS: This exercise works the Buttocks and Lower Back
1. On your hands and knees, bring your right knee to your chest, then kick it
straight back, leading with your heel. Be careful not to arch your back. Finish
with your leg straight, lifting it out and up.
2. Bring knee back to chest.
3. Do 25 - 30 repeatitions, then switch legs.
1. Stand with your feet together, your toes pointed straight ahead and your hands at
your sides. Take an exaggerated step forward with your right leg.
2. Bend your right knee slowly, lowering your body close to the floor. Keep your
right knee directly over the right foot and your back straight. Most of your
weight will be over your front foot, you should feel the strain in your hip and
thigh muschles, not your knees, ankles or back.
3. When your rear knee is about two inches above the floor, hold for one second.
Then slowly return to starting position.
4. Perform 8 to 12 repeatitions. Then do a set with your left leg in front.
Flutter Kicks
* Lie on stomach, bent, palms on floor near shoulders. Breathing steadily, contract
muscles in buttocks and flutter kick legs as if swimming. Repeaet for 50
repeatitions, working up to 100.
DONKEYS: This exercise works the Buttocks and Lower Back
1. On your hands and knees, bring your right knee to your chest, then kick it
straight back, leading with your heel. Be careful not to arch your back. Finish
with your leg straight, lifting it out and up.
2. Bring knee back to chest.
3. Do 25 - 30 repeatitions, then switch legs.
Want Great Legs?
6 Tips to Firm and Tone Them
* Bend your knees deeply to reach an item on a low shelf, then straighten up without
leaning forward or holding onto anything for support.
* When you get into or out of a chair, don't depend on the arms for help. Instead,
let your thigh muscles contract to lower and raise your body while your back is
kept straight.
* Climb stairs two at a time, with a straight back and without leaning dependently
on the handrail.
* In the theater, on a busm or during a meeting, sit your lower back against the
chair, then press your two legs tightly together as if they were one for as long
as possible.
* To increase your walking speed, take a longer strides rather than shorter, quicker
steps. By lenthening your pace you're using more of your thigh and hip muscles.
* Just before you retire at night, stand with your knees slightly bent and grip your
pillow between them. Squeeze the pillow for 8 counts as if trying to crush it.
Repeat several times.
* Bend your knees deeply to reach an item on a low shelf, then straighten up without
leaning forward or holding onto anything for support.
* When you get into or out of a chair, don't depend on the arms for help. Instead,
let your thigh muscles contract to lower and raise your body while your back is
kept straight.
* Climb stairs two at a time, with a straight back and without leaning dependently
on the handrail.
* In the theater, on a busm or during a meeting, sit your lower back against the
chair, then press your two legs tightly together as if they were one for as long
as possible.
* To increase your walking speed, take a longer strides rather than shorter, quicker
steps. By lenthening your pace you're using more of your thigh and hip muscles.
* Just before you retire at night, stand with your knees slightly bent and grip your
pillow between them. Squeeze the pillow for 8 counts as if trying to crush it.
Repeat several times.
13 Exercises to Tone your Body
Desk Exercises
You can get an effective workout at your desk. Try these simple desk exercises to work out the kinks and get your body in shape at the same time.
Desk Top Push-Ups: Work your chest and back of upper arms.
Stand a few feet away from your desk, put your hands on the desk, shoulder-width apart. Keeping your back straight, lower your chest toward the desk, then push out. Don't rush. Repeat 8 to 12 times.
Knee Strecth
Pull one leg to your chest, grasp with both hands, and hold for a count of five. Repeat with opposite leg. Repeat 8 to 12 times.
Stretch Out Your Shoulders, Back and Hip Muscles
Place your palms on your lower back in a standing or sitting position. Stretch back your upper body. Hold this position for 5 seconds. Do this 3 times.
Neck Stretch
Let your head drop slowly to the left, then to the right. Slowly drop your chin to your chest, and then raise your chin as high as you can. Turn your head to the left, return it to the normal position, and then turn it to the right.
You can get an effective workout at your desk. Try these simple desk exercises to work out the kinks and get your body in shape at the same time.
Desk Top Push-Ups: Work your chest and back of upper arms.
Stand a few feet away from your desk, put your hands on the desk, shoulder-width apart. Keeping your back straight, lower your chest toward the desk, then push out. Don't rush. Repeat 8 to 12 times.
Knee Strecth
Pull one leg to your chest, grasp with both hands, and hold for a count of five. Repeat with opposite leg. Repeat 8 to 12 times.
Stretch Out Your Shoulders, Back and Hip Muscles
Place your palms on your lower back in a standing or sitting position. Stretch back your upper body. Hold this position for 5 seconds. Do this 3 times.
Neck Stretch
Let your head drop slowly to the left, then to the right. Slowly drop your chin to your chest, and then raise your chin as high as you can. Turn your head to the left, return it to the normal position, and then turn it to the right.
Facial Excercises
Do you find as you age you have lost elasticity and tone in your face? Here are some wonderful exercises to firm and tone the muscles in your face and neck and give you back your youthful appearance.
Help for A Double Chin
Sit upright in a chair and tilt your head back looking at the ceiling, keeping your lips closed and relaxed. Start by puckering your lips together like you're going to kiss someone, stretch to kiss like you're trying to kiss the ceiling. Keep you lips puckered while counting 15 to yourself, then relaxed, bring your head back to normal and repeat five times.
Firm and Lift your Cheeks and Corners of Mouth
Turn the corners of your mouth upward in big smaile as far as possible. Try to make your smile as wide and as big as possible while bobbing your head. Hold this position to the count of 5. Now return your mouth to it's normal position. Repeat this five times.
Firm Sagging Jowls
Close your mouth and clench your back teeth tightly. Open your mouth as you release the clench. Slowly bring your lower jaw back again until your back molars meet again, and bite down hard. Return your mouth to your relaxed position. Repeat this exercise 10 times.
Help for A Double Chin
Sit upright in a chair and tilt your head back looking at the ceiling, keeping your lips closed and relaxed. Start by puckering your lips together like you're going to kiss someone, stretch to kiss like you're trying to kiss the ceiling. Keep you lips puckered while counting 15 to yourself, then relaxed, bring your head back to normal and repeat five times.
Firm and Lift your Cheeks and Corners of Mouth
Turn the corners of your mouth upward in big smaile as far as possible. Try to make your smile as wide and as big as possible while bobbing your head. Hold this position to the count of 5. Now return your mouth to it's normal position. Repeat this five times.
Firm Sagging Jowls
Close your mouth and clench your back teeth tightly. Open your mouth as you release the clench. Slowly bring your lower jaw back again until your back molars meet again, and bite down hard. Return your mouth to your relaxed position. Repeat this exercise 10 times.
12 Super Weight Loss Tips
* Try to work our as much as possible, but at your own pace, and reward yourself.
But not with a snack, by putting a certain amount of money in a jar, for every
time you work out. The more you work our the more money you save. Then go on a
shopping spree, and buy yourself a new wardrobe for your new thin, and trim body.
* Ask yourself how many times have you started a diet & where would you be now if
you had stuck to one of them?
* Play with your kids! It is hard enough for us to find time to be with them with
all the pressures of life. Play some kind of game requiring physical movement.
They will love you for it, and you will benefit in more ways than you can imagine.
* If you think you can you will. If you think you can't, you won't.
* Snack every 4 hours (try oranges, apples, carrot sticks, pretzels, airpopped
popcorn).
* Buy pre-cut fruit and veggies. You'll be more likely to munch on them for a snack \
or make a salad for dinner.
* Cut down on fat, keep it to less than 25%, somewhere around 20% is nice.
* Carry a little sport bottle at all times. If you feel hungry, take a drink. This
workes great, for example, when you're at your desk or computer as it helps to
curb your appetite.
* Eat a Good Breakfast, people who skip breakfast burn 5% fewew calories than those
who eat a healthy morning meal.
* Substitute activity for eating. When the cravings hit, go to the gym or health
club if possible, or clean, or walk around the block.
* Include two fruits or vegetables in every meal or snack. You'll feel fuller and
cut back on calories from other foods.
But not with a snack, by putting a certain amount of money in a jar, for every
time you work out. The more you work our the more money you save. Then go on a
shopping spree, and buy yourself a new wardrobe for your new thin, and trim body.
* Ask yourself how many times have you started a diet & where would you be now if
you had stuck to one of them?
* Play with your kids! It is hard enough for us to find time to be with them with
all the pressures of life. Play some kind of game requiring physical movement.
They will love you for it, and you will benefit in more ways than you can imagine.
* If you think you can you will. If you think you can't, you won't.
* Snack every 4 hours (try oranges, apples, carrot sticks, pretzels, airpopped
popcorn).
* Buy pre-cut fruit and veggies. You'll be more likely to munch on them for a snack \
or make a salad for dinner.
* Cut down on fat, keep it to less than 25%, somewhere around 20% is nice.
* Carry a little sport bottle at all times. If you feel hungry, take a drink. This
workes great, for example, when you're at your desk or computer as it helps to
curb your appetite.
* Eat a Good Breakfast, people who skip breakfast burn 5% fewew calories than those
who eat a healthy morning meal.
* Substitute activity for eating. When the cravings hit, go to the gym or health
club if possible, or clean, or walk around the block.
* Include two fruits or vegetables in every meal or snack. You'll feel fuller and
cut back on calories from other foods.
20 Ways to Cut 100 Calories or More
* Replace 1 cup of whole milk with 1/2 cup of nonfat milk.
* Snack on an orange and banana instead of a Snickers candy bar.
* Replace 3 tablespoons of strawberry topping on your ice cream with 3/4 pint of fresh strawberries.
* Snack on a papaya instead of a bag of M&M.
* Replace a 12 ounce can of cola with a 12 ounce can of diet cola.
* Grill a cheese sandwich with nonstick cooking spray instead of margarine.
* Order 2 slices of cheese pizza instead of 2 slices of pepperoni pizza.
* Top your celery sticks with 2 tablespoons of fat-free cream cheese instead of 3 tablespoons of regular cream chesse.
* Munch on 1 cup of frozen grapes instead of an ice cream sandwich.
* Eat 2 Kellogg's Nutri-Grain bars instead of 2 Kellogg's Pop-Tarts.
* Fix 1 cup of turkey chili with beans rather than regular chili with no beans.
* Sncak on 2 ounces of oven-baked potato chips instead of regular potato chips.
* Make a burrito with 1/2 cup of fat-free refried beans and 1 ounce of non-fat cheese instead of the same amount of traditional refried beans and cheese.
* Rather than drink a strawberry milkshake, make a smoothie of 2/3 cup of low-fat milk, 1/2 cup of strawberries and 1/2 a banana.
* Choose 4 1/2 ounces of tuna packed in water instead of 4 1/2 ounces of tuna packed in oil.
* Have a single scoop of ice cream instead of double scoop.
* Order a sandwich on cracked wheat bread instead of a croissant.
* Use 2 tablespoons of light pancake syrup instead of 2 tablespoons of regular syrup.
* Replace 1 large flour tortilla with 1 six-inch corn tortilla.
* Cut the peanut butter on your sandwich from 2 tablespoons to 1 tablespoon.
* Snack on an orange and banana instead of a Snickers candy bar.
* Replace 3 tablespoons of strawberry topping on your ice cream with 3/4 pint of fresh strawberries.
* Snack on a papaya instead of a bag of M&M.
* Replace a 12 ounce can of cola with a 12 ounce can of diet cola.
* Grill a cheese sandwich with nonstick cooking spray instead of margarine.
* Order 2 slices of cheese pizza instead of 2 slices of pepperoni pizza.
* Top your celery sticks with 2 tablespoons of fat-free cream cheese instead of 3 tablespoons of regular cream chesse.
* Munch on 1 cup of frozen grapes instead of an ice cream sandwich.
* Eat 2 Kellogg's Nutri-Grain bars instead of 2 Kellogg's Pop-Tarts.
* Fix 1 cup of turkey chili with beans rather than regular chili with no beans.
* Sncak on 2 ounces of oven-baked potato chips instead of regular potato chips.
* Make a burrito with 1/2 cup of fat-free refried beans and 1 ounce of non-fat cheese instead of the same amount of traditional refried beans and cheese.
* Rather than drink a strawberry milkshake, make a smoothie of 2/3 cup of low-fat milk, 1/2 cup of strawberries and 1/2 a banana.
* Choose 4 1/2 ounces of tuna packed in water instead of 4 1/2 ounces of tuna packed in oil.
* Have a single scoop of ice cream instead of double scoop.
* Order a sandwich on cracked wheat bread instead of a croissant.
* Use 2 tablespoons of light pancake syrup instead of 2 tablespoons of regular syrup.
* Replace 1 large flour tortilla with 1 six-inch corn tortilla.
* Cut the peanut butter on your sandwich from 2 tablespoons to 1 tablespoon.
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