Hello Everyone, we are now on week 7 of our 10-week period to wake up the muscles…  The goal over this 10-week period is to weekly introduce a resistance training exercise you can easily do at home, in front of the TV, whenever you have a few minutes.  It’s an easy way to introduce exercise in to your daily routine.  This is how I started and now I can’t imagine not having the exercise in my life – I feel so much better after each workout!

What is resistance training?  Resistance training is a fantastic form of exercise. In resistance training, you work your muscles against a force in order to build strength. And you’ll get a lot more than increased strength from it. Other benefits include:

  • endurance
  • increased bone density
  • reduced body fat
  • weight loss
  • reduced rate of injury
  • improved balance and coordination

As mentioned in a previous article, you need to give the muscles a day of rest, so when working the SAME muscles, you should do every other day.  The in between days, I usually focus on cardio training as an example.

As with any exercise program, you should consult with your doctor on what’s best for you.

The goal is to add a new exercise each week to your program.  As this is resistance training, this just means that you move quickly from one exercise to the next, stopping only long enough to get setup for the next exercise.

Some tips:

  1. Your movements should be slow and controlled, and you should hold in each position for one-second, where the ‘lift’ to the hold positions takes two seconds.
  2. Try to increase your weights as you continue through your program.
  3. Many people make the mistake of holding their breath.  Your muscles need oxygen, remind yourself to breathe.
  4. As with any exercise program, warm up before, including stretching.

This week’s focus is Squats

  1. Stand with your feet about hip width apart, and your heels pressed down firmly
  2. With a dumbbell in each hand, slowly bend your knees, keeping your back straight until you reach a position where your thighs are parallel to the floor and then return to a standing position
  3. Repeat all steps

NOTE:  Be sure that your knees do not extend forward past your toes; you can do this by sitting back into the position as if you were sitting into a chair

The thigh and butt muscles are worked with this resistance training.

Squats

This is one easy way to introduce exercise in to your life, to help get us all moving…  I’ll introduce another one next week to combine with this.  Give it a try :)

Stay tuned for next week’s focus which will be Standing Heel Raises!

-Jocelyn

This was my first time making Kale Chips.  I’ve heard about them a lot through other healthy sites, so I finally decided to give them a try.  I am so glad I did, they are delicious!  Better yet, they are so incredibly simple!!!

Baked Kale Chips

Ingredients

  • 1 bunch kale
  • 1 tablespoon olive oil
  • 1 teaspoon sea salt

Directions

  1. Preheat an oven to 350 degrees F.
  2. Line a cookie sheet with parchment paper.
  3. With a knife carefully remove the leaves from the thick stem.
  4. Tear kale into bite size pieces.
  5. Wash and thoroughly dry kale (I rinsed them in a strainer and let them sit for a while).
  6. Drizzle kale with olive oil and sprinkle with salt. To evenly coat the kale, you might want to place the kale in a zip lock and then shake the oil and salt with the kale in the bag.
  7. Bake until the edges brown and the kale is crispy, approximately 10 to 15 minutes.

I am always looking for healthy snacks that I can keep at my desk at work, so I made extra and have them ready to go for tomorrow.  If you are also looking for a simple and healthy snack, give them a try! 

- Jocelyn -

Unlike processed or boxed foods, your fruit and vegetables do not have a nutritional label on them.  So how do you know what choices to make.  They may not have a nutritional label, but they do have a sticker.  The sticker is the PLU or Price Look Up Code and it can tell you a lot!

Did you know that 7 out of 10 items found on the shelves of your grocery store contain ingredients that have been genetically modified!  So the next time you decide to purchase produce (I’m a big fan of bananas and watermelon), and you are concerned about the nutritional value of your choices, consider the following information regarding the PLU sticker.

This sticker will tell you whether the fruit was produced with chemical fertilizers, fungicides or herbicides; genetically modified or organically grown.

There are many variations of codes on the PLU stickers, but here are some to be aware of:

  • PLU stickers that begin with “3” or “4” indicate that the produce was conventionally grown.  What this means is that the produce was sprayed with weed killers and/or chemical pesticides.
  • PLU stickers that begin with “8” indicate that the produce was GENETICALLY ENGINEERED.  This means that the produce genes were manipulated to produce a larger or brighter colored food!  This may also mean that the produce was chemical treated.
  • PLU stickers that start with “9” indicate that the produce was raised ORGANICALLY.  You can also be sure that the produce was not treated with any chemicals.

There is a lot of research out there today about the difference between genetically modified, conventionally grown or organic produce, which suggest that there are real and significant differences in the nutrient content.  However, a lot of the labeling can be misleading, and I hope that this summary helps somewhat when you are making your produce choices in the grocery store.

- Jocelyn -

Hello Everyone, we are now on week 6 of our 10-week period to wake up the muscles…  The goal over this 10-week period is to weekly introduce a resistance training exercise you can easily do at home, in front of the TV, whenever you have a few minutes.  It’s an easy way to introduce exercise in to your daily routine.  This is how I started and now I can’t imagine not having the exercise in my life – I feel so much better after each workout!

What is resistance training?  Resistance training is a fantastic form of exercise. In resistance training, you work your muscles against a force in order to build strength. And you’ll get a lot more than increased strength from it. Other benefits include:

  • endurance
  • increased bone density
  • reduced body fat
  • weight loss
  • reduced rate of injury
  • improved balance and coordination

As mentioned in a previous article, you need to give the muscles a day of rest, so when working the SAME muscles, you should do every other day.  The in between days, I usually focus on cardio training as an example.

As with any exercise program, you should consult with your doctor on what’s best for you.

The goal is to add a new exercise each week to your program.  As this is resistance training, this just means that you move quickly from one exercise to the next, stopping only long enough to get setup for the next exercise.

Some tips:

  1. Your movements should be slow and controlled, and you should hold in each position for one-second, where the ‘lift’ to the hold positions takes two seconds.
  2. Try to increase your weights as you continue through your program.
  3. Many people make the mistake of holding their breath.  Your muscles need oxygen, remind yourself to breathe.
  4. As with any exercise program, warm up before, including stretching.

This week’s focus is Lunges

  1. With a dumbbell in each hand, stand with your arms at your sides
  2. Making sure your head is up and back in straight, step back with your left foot, a little wider than a normal step, while lowering your left kneed to the ground (your right knee should also bend as you dip down)
  3. Bring the left leg forward and repeat with the right leg
  4. Repeat all steps

The thigh and glute muscles are worked with this resistance training.

This is one easy way to introduce exercise in to your life, to help get us all moving…  I’ll introduce another one next week to combine with this.  Give it a try :)

Stay tuned for next week’s focus which will be Squats!

-Jocelyn

Hello Everyone, we are now on week 5 of our 10-week period to wake up the muscles…  The goal over this 10-week period is to weekly introduce a resistance training exercise you can easily do at home, in front of the TV, whenever you have a few minutes.  It’s an easy way to introduce exercise in to your daily routine.  This is how I started and now I can’t imagine not having the exercise in my life – I feel so much better after each workout!

What is resistance training?  Resistance training is a fantastic form of exercise. In resistance training, you work your muscles against a force in order to build strength. And you’ll get a lot more than increased strength from it. Other benefits include:

  • endurance
  • increased bone density
  • reduced body fat
  • weight loss
  • reduced rate of injury
  • improved balance and coordination

As mentioned in a previous article, you need to give the muscles a day of rest, so when working the SAME muscles, you should do every other day.  The in between days, I usually focus on cardio training as an example.

As with any exercise program, you should consult with your doctor on what’s best for you.

The goal is to add a new exercise each week to your program.  As this is resistance training, this just means that you move quickly from one exercise to the next, stopping only long enough to get setup for the next exercise.

Some tips:

  1. Your movements should be slow and controlled, and you should hold in each position for one-second, where the ‘lift’ to the hold positions takes two seconds.
  2. Try to increase your weights as you continue through your program.
  3. Many people make the mistake of holding their breath.  Your muscles need oxygen, remind yourself to breathe.
  4. As with any exercise program, warm up before, including stretching.

This week’s focus is Seated Biceps Curls

  1. Hold one dumbbell in each hand with your palms facing inward, elbows close to your body while sitting on a bench (or exercise ball)
  2. Rotate (slowly) your palms up as you lift the dumbbells toward your shoulders, make sure to contract your biceps at the top
  3. Then slowly lower the dumbbells back to your sides while rotating your palms inward
  4. Repeat all steps

The biceps (front of upper arms) muscles are worked with this resistance training.

This is one easy way to introduce exercise in to your life, to help get us all moving…  I’ll introduce another one next week to combine with this.  Give it a try :)

Stay tuned for next week’s focus which will be Lunges!

-Jocelyn

Hello Everyone, we are now on week 4 of our 10-week period to wake up the muscles…  The goal over this 10-week period is to weekly introduce a resistance training exercise you can easily do at home, in front of the TV, whenever you have a few minutes.  It’s an easy way to introduce exercise in to your daily routine.  This is how I started and now I can’t imagine not having the exercise in my life – I feel so much better after each workout!

What is resistance training?  Resistance training is a fantastic form of exercise. In resistance training, you work your muscles against a force in order to build strength. And you’ll get a lot more than increased strength from it. Other benefits include:

  • endurance
  • increased bone density
  • reduced body fat
  • weight loss
  • reduced rate of injury
  • improved balance and coordination

As mentioned in a previous article, you need to give the muscles a day of rest, so when working the SAME muscles, you should do every other day.  The in between days, I usually focus on cardio training as an example.

As with any exercise program, you should consult with your doctor on what’s best for you.

The goal is to add a new exercise each week to your program.  As this is resistance training, this just means that you move quickly from one exercise to the next, stopping only long enough to get setup for the next exercise.

Some tips:

  1. Your movements should be slow and controlled, and you should hold in each position for one-second, where the ‘lift’ to the hold positions takes two seconds.
  2. Try to increase your weights as you continue through your program.
  3. Many people make the mistake of holding their breath.  Your muscles need oxygen, remind yourself to breathe.
  4. As with any exercise program, warm up before, including stretching.

This week’s focus is Triceps Kickbacks

  1. With your right knee and your right hand on a bench (or sturdy chair), pick up a dumbbell in your left hand, palm facing in
  2. Keeping your left foot flat on the floor, hold your left arm close to your rib cage
  3. Extend the dumbbell back and away until your arm is parallel with the floor
  4. Tighten your triceps at the top, slowly lower your arm to the starting position
  5. Repeat on the other side
  6. Repeat all steps

The triceps (backs of upper arms) muscles are worked with this resistance training.

 

 

 

 

 

 

This is one easy way to introduce exercise in to your life, to help get us all moving…  I’ll introduce another one next week to combine with this.  Give it a try :)

Stay tuned for next week’s focus which will be Seated Biceps Curls!

-Jocelyn

Looking for a tasty quick snacks that not only give you energy, but help satisfy a craving for sweets?  These chocolate almond butter balls do just that.  This is a slightly modified version of a recipe I got from core conditioning, a great site for recipes.

(Makes 12 Balls)

  • ½ cup rolled oats
  • ¼ cup whole wheat flour or grain mix
  • ¼ cup almond butter
  • 1 Tbsp Agave
  • 1 Scoop Vanilla Whey Protein Powder
  • 1 Tbsp Cocoa Powder
  • Possibly some water

Put rolled oats in a food processor and mix until you have a flour-like consistency. Add the rest of the ingredients and mix until a rough dough is formed.  If you don’t have a food processor, just mix it in a large bowl.

You may need add water if the dough is too dry to form a ball.  Once you form all 12 dough balls, place them in the fridge (they keep for about a week).

One Ball = 57 calories, 3.3g Fat, 3.8g carbohydrates, 2.9g protein, 1.2g fiber, 20mg sodium

I (and my kids) just grab one of these out of the fridge whenever they get a craving… my son on the way out the door to play basketball, and my daughter throws a few in a snack bag when planning to be at softball for hours.  I just love them whenever I get that craving throughout the day, or before or after the gym.

Give them a try, hope you enjoy them :) !

- Jocelyn -

Hello Everyone, we are now on week 3 of our 10-week period to wake up the muscles…  The goal over this 10-week period is to weekly introduce a resistance training exercise you can easily do at home, in front of the TV, whenever you have a few minutes.  It’s an easy way to introduce exercise in to your daily routine.  This is how I started and now I can’t imagine not having the exercise in my life – I feel so much better after each workout!

What is resistance training?  Resistance training is a fantastic form of exercise. In resistance training, you work your muscles against a force in order to build strength. And you’ll get a lot more than increased strength from it. Other benefits include:

  • endurance
  • increased bone density
  • reduced body fat
  • weight loss
  • reduced rate of injury
  • improved balance and coordination

As mentioned in a previous article, you need to give the muscles a day of rest, so when working the SAME muscles, you should do every other day.  The in between days, I usually focus on cardio training as an example.

As with any exercise program, you should consult with your doctor on what’s best for you.

The goal is to add a new exercise each week to your program.  As this is resistance training, this just means that you move quickly from one exercise to the next, stopping only long enough to get setup for the next exercise.

Some tips:

  1. Your movements should be slow and controlled, and you should hold in each position for one-second, where the ‘lift’ to the hold positions takes two seconds.
  2. Try to increase your weights as you continue through your program.
  3. Many people make the mistake of holding their breath.  Your muscles need oxygen, remind yourself to breathe.
  4. As with any exercise program, warm up before, including stretching.

This week’s focus is the Seated Overhead Press

  1. Sit on a bench or an exercise ball, making sure your abs are tight
  2. With a dumbbell in each hand, check that your elbows are at shoulder level, and bent to 90 degrees
  3. Have your palms face forward as you slowly press the dumbbells up and together; keeping a slight bend in your elbows at the top
  4. Then slowly lower your arms until your upper arms are slightly below parallel to the floor
  5. Repeat

The shoulder muscles are worked with this resistance training.

 

 

 

 

 

 

 

This is one easy way to introduce exercise in to your life, to help get us all moving…  I’ll introduce another one next week to combine with this.  Give it a try :)

Stay tuned for next week’s focus which will be Triceps Kickbacks!

-Jocelyn

Hey Everyone, I just thought this was hysterical, so I wanted to share.  Maybe something you can brag about at your next reunion ;) .  – Jocelyn -

Hello Everyone, we are now on week 2 of our 10-week period to wake up the muscles…  The goal over this 10-week period is to weekly introduce a resistance training exercise you can easily do at home, in front of the TV, whenever you have a few minutes.  It’s an easy way to introduce exercise in to your daily routine.  This is how I started and now I can’t imagine not having the exercise in my life – I feel so much better after each workout!

What is resistance training?  Resistance training is a fantastic form of exercise. In resistance training, you work your muscles against a force in order to build strength. And you’ll get a lot more than increased strength from it. Other benefits include:

  • endurance
  • increased bone density
  • reduced body fat
  • weight loss
  • reduced rate of injury
  • improved balance and coordination

As mentioned in a previous article, you need to give the muscles a day of rest, so when working the SAME muscles, you should do every other day.  The in between days, I usually focus on cardio training as an example.

As with any exercise program, you should consult with your doctor on what’s best for you.

The goal is to add a new exercise each week to your program.  As this is resistance training, this just means that you move quickly from one exercise to the next, stopping only long enough to get setup for the next exercise.

Some tips:

  1. Your movements should be slow and controlled, and you should hold in each position for one-second, where the ‘lift’ to the hold positions takes two seconds.
  2. Try to increase your weights as you continue through your program.
  3. Many people make the mistake of holding their breath.  Your muscles need oxygen, remind yourself to breathe.
  4. As with any exercise program, warm up before, including stretching.

This week’s focus is One-Arm Rows

  1. Start by placing your right hand and knee on a flat bench, with your left foot on the floor with the knee slightly bent (see diagram)
  2. Grip the dumbbell in your left hand, make sure to keep your back flat and your head in a neutral position
  3. Pull the dumbbell up toward the side of your waist (remembering the two second rule).  Make sure to keep your elbow pointed to the ceiling and to pull your shoulder blade toward the center of your back (hold for one second)
  4. Bring down the dumbbell to its original position and hold for one second
  5. Repeat on the other side
  6. Repeat all steps

The upper and middle back muscles are worked with this resistance training.

 

 

 

 

 

 

 

 

This is one easy way to introduce exercise in to your life, to help get us all moving…  I’ll introduce another one next week to combine with this.  Give it a try :)

Stay tuned for next week’s focus which will be the Seated Overhead Press!

-Jocelyn