Who are the Fitness Twins?
Adria and Natalie are identical twins who also happen to be World Champion fitness competitors, personal wellness coaches, and motivational speakers. Click here to learn all about the Twins.
March 26, 2008
Basic 60 second Fitness Drill ~ Are you winded?
Ever wonder if you are getting stronger, or maybe wonder
how fit you are? Well take this quick fitness test
to gage your level of endurance and strength.
Do these directly in the order they are listed.
1. On a treadmill or the street at 5 mph jog/run for 20 seconds
2. 10 Sit Ups
3. 5 Full Push Ups
4. 2 Full Body Jump Backs (jump with hands over head then drop to the
squat position, pop back into the push up position, the jump back to the
squat position then back up again and repeat.)
This is also a fun drill to challenge your workout buddy.
When you are done gage your level of fitness by how winded you are,
can you speak, are your legs numb, etc.
Work on this program until this one circuit becomes easy to do.
You may decide you like this drill and can do it in circuits to get
a full body blast!
If this drill is very easy do it in circuits and make a note of how
many times it takes before you are just pooped.
Good Luck and enjoy getting stronger for your body type!
All the best in Fitness x 2!
So you want more ideas for Quick Breakfast on the Go? We Did...
We tried some of these breakfast quickies and found they took no extra
time and made my morning quick and easy! You may also add Protein powder
to any of these three ideas too, just don't over do it. Enjoy!
Ingredients:
1 packet instant microwave oatmeal (vanilla or maple flavors work well)
1/3 cup finely chopped fruit (peaches, strawberries, apples, etc.) or 2 tablespoons dried fruit
(raisins, dried cherries)
1 tablespoon of chopped nuts (optional)
1/2 cup soy milk or low-fat milk *
Directions:
1. In a microwave-safe soup bowl, blend all ingredients together with spoon.
2. Microwave on HIGH for 1 1/2 minutes; stir well.
3. Microwave another minute or until oatmeal is cooked as desired.
Nutritional Information Per Serving:
(Using chopped fresh fruit): 257 calories, 9 g protein, 49 g carbohydrate, 3.5 grams fat, 1.2 g
saturated fat, 1 g monounsaturated fat, 1.1 g monounsaturated fat, 5 mg cholesterol, 5 g fiber,
340 mg sodium. Calories from fat: 12%.
*Note: Whole milk is recommended for children under age 2.
Berries are bursting with nutrients and phytochemicals. This recipe blends three different berries.
Triple the pleasure and triple the nutrition!
Ingredients:
3/4 cup sliced strawberries (fresh or frozen)
1/2 cup frozen blueberries (fresh can be used)
3/4 cup frozen raspberries, boysenberries, or blackberries (fresh can be used)
1 1/2 cup nonfat frozen vanilla yogurt or light vanilla ice cream
1/2 cup low-fat milk or soy milk (vanilla or plain)
1/4 cup pasteurized egg substitute *
Directions:
1. Add all the ingredients to a blender or large food processor. Pulse or blend until combined.
2. Pour into 2 tall glasses and enjoy!
Nutritional Information Per Serving:
239 calories, 10 g protein, 40 g carbohydrate, 5.5 g fat, 3.1 g saturated fat, 1.5 g monounsaturated
fat, 0.6 g polyunsaturated fat, 16 mg cholesterol, 4 g fiber, 166 mg sodium. Calories from fat: 20%.
Mini Muffins - Make in advance and have ready to grab for the week!
(36 mini muffins -- 9 servings)
This is a basic muffin recipe. Have fun designing your own muffin by stirring in a cup of any fresh
or frozen fruit you want. Or try 1/2 cup of chocolate chips or dried fruit (chopped dates or raisins).
Ingredients:
1 cup whole wheat flour
1 cup unbleached white flour
1/2 teaspoon salt
1/2 cup white sugar (you can add 1/8 cup more sugar if you like your muffins on the sweet side)
1 large egg (higher omega-3 egg if available)
1 cup low-fat milk
3 tablespoons canola oil
1 tablespoon light corn syrup
1 teaspoon vanilla extract
1 cup fresh or frozen fruit pieces (such as blueberries or raspberries) or 1/2 cup of chocolate chips or dried fruit like raisins.
Directions:
1. Preheat oven to 400 degrees. Coat a nonstick mini muffin pan with canola cooking spray or mini muffin paper liners.
2. Add flours, baking powder, salt, and sugar to a large mixing bowl and beat on LOW to blend well. Make a well in the center of the mixture.
3. Add egg to 4-cup measure and beat egg with a whisk or fork. Whisk in milk, oil, corn syrup, and vanilla extract.
Add the mixture all at once to the flour mixture in the mixing bowl. Mix quickly on low speed just until moistened (do not overbeat).
Scrape sides of the bowl and stir muffin batter briefly.
4. Stir in your designer food ingredients and/or fruit.
Add a tablespoon of batter to each mini muffin cup. Bake about 12 minutes or until mini muffins are cooked throughout.
Nutritional Information Per Serving (4 muffins):
217 calories, 5 g protein, 37 g carbohydrate, 6 g fat (1 g saturated fat, 3.1 g monounsaturated fat, 1.7 g polyunsaturated fat), 25 mg cholesterol, 3 g fiber, 300 mg sodium. Calories from fat: 25%.
Good luck on working these recipes into your busy morning routine!
Try some of our favorites and keep your nutritional protein up!
All those beautiful eggs, pink, yellow, green, purple, blue ~ but what to do?
Use leftover boiled eggs all week long for some healthy meals or snacks.
Breakfast:
Boiled Egg Sandwich on Grain Bread and Light Mayo
Snack:
Deviled Eggs
Lunch:
Tuna Salad
* Combine, canned tuna, boiled eggs, sweet pickle relish, celery, and maybe
some red bell pepper, with light mayo and stir together.
* Serve on a salad with wheat crackers
* or have a whole grain tuna sandwich or wrap, and a piece of fruit
Snack:
Boiled eggs plain
* add a stick of low-fat cheese
* piece of fruit
Dinner:
* Dice the egg whites into your salad
* Or make a side maccaroni protein pasta and add the boiled eggs along with,
pasta, spinach, grape tomatoes, basil, greek seasoning, olive oil, asparagus tips,
bellpepper (red/yellow) and stir together to taste!
* this pasta looks great over a nice bed of mixed greens and spinach
* this is great warm or cold
So don't ditch the Colored eggs, use them throughout the week and eat a couple a day
to get you muscle packing protein up in your meals.
Hope everyone had a nice Easter ~ enjoyed family and friends ~ and gave thanks and praise!
Don't throw out brown bananas. If you can't consume your Bananas don't toss them
into the garbage, instead place old peeled bananas in a freezer bag and freeze.
You will accumulate enough perfect frozen bananas to use anytime for making
homemade muffins, breads and more. Old bananas provide moisture for baking needs
and add just the right sweetness too. Enjoy!
There are a variety of ways to make your own muffins!
Here are some base ingredients to get you started:
Do Not Over Mix! Simply add all the ingredients in a bowl, then mix them together just
until it is blended and fill muffin pans.
In a mixing bowl Add:
1 cup Flour (can use Wheat)
1/4 cup canola oil
1/4 Low-Fat Milk
3/4 cup Brown Sugar
1 egg
Dash of Cinnamon optional
Vanilla extract splash optional
Then add to create your own flavor some or all of the following:
Old bananas
walnuts
Applesauce
Granola
* Try old grain cereal leftovers
Chocolate Semi-sweet chips
Cranberry
Granola
Be creative. This recipe is home grown and every batch is different. Practice and
change things up each time you make your own muffins, until "your" recipe is right on!
Fill the greased muffin pans with mixture to the top, for nice BIG full muffins!
Bake at 400 degrees until the tops are baked and poofy!
New Dad? How can you help with Mom and a new baby?
Here are some ways Dad can be a good assistance to the new mommy and baby. This is a great way for Dad to build his confidence too as a provider and caregiver. This will also help him and the baby bond during their new relationship.
1. Remember that babies aren't really breakable. Don't be afraid to hold yours. If you are unsure of the proper way to hold the baby be sure to ask at the hospital prior to leaving and/or relatives or friends.
2. If you are feeling left out talk to your partner about it. Chances are it's not on purpose. Mom has a lot on her mind and she is exhausted, even if she appears to be full of 'energy'. Be sure to 'jump in' and help or ask.
3. New moms often have emotional ups and downs that are not predictable. Be supportive and offer a listening ear when possible. Learn the warning signs of postpartum depression and seek help if the situation is heading out of control. If new mom gives you answer of 'nothing is wrong' when you ask be sure to inquire a little more. Often women can hold back and want you to really inquire rather than start an empty conversation. Don't take what she discusses personally, she is probably just needing to talk to an adult and express herself. Remember she is talking to you because she trust and loves you.
4. Support her with breastfeeding. Tell her that you're proud of her and protect her from well meaning but negative comments about breastfeeding. Take a breastfeeding class during the prenatal period if possible. This helps to show you that there are many other men involved in breastfeeding classes and it is cool. Breastfeeding is best and you two have to be a team to give your child the best nutrition.
5. Help with the other children (if applicable) or household. Remind mom to let the house go and to focus on her recovery and the new baby. In order for her to concentrate you will have to have the 'path' picked up so she won't be reminded of clutter. Try to make things cozy and comfortable.
6. New dads can also experience the blues or postpartum depression. Much in your life has changed and its important to realize this and get help if you need it as well. Afterall you have to be available for help at the house in addition to carrying on with your job. It often helps to talk to your spouse daily about your new life together and discuss the positives of this new life together. Also reflect on how the two of you met fell in love and made this new baby.
7. Remember that the only thing you can't do is breastfeed. You can change diapers, soothe a crying baby, carry the baby, play with the baby, anything the baby needs done. But you can bottle feed breast milk and make your own bonding time with the baby. Even if the baby only takes a little from the bottle it is shared time together.
8. If you need help ask for it. Know who to call in your area for help and support whether it be a doctor or midwife, a postpartum doula, lactation consultant, or the local babysitter. If you need assistance with finding child care or funding for child care contact the Child Aware program for assistance. They can guide you to your local Child Care Resources and assist you with a list of local facilities. Phone: 1800-424-2246 for assistance.
9. Mom is going to need extra sleep and care while her body recovers. Get up with the baby when you can. Bring the baby to her in the middle of the night if possible. If you must go back to work check in with her during the day. Perhaps surprise her with some healthy take out food or fresh flowers. Be patient when you get home. She may approach you with help requests (a list) or ask lots of favors. Keep in mind she is not being bossy she is just trying to finish the task for the day. If you really want to get in good, just give her back and neck rubs. This area is extremely tired after holding a baby all day.
10. Remember that adding a new baby to the mix is always going to stir your life up a bit, even if it's not your first baby. Learning to live with another human being takes time. Give yourself a break if you need it as well.
Schedule days that each of you can 'get out' and do a normal adult outting with friends or alone. It will refresh both of you when you get back together.
Make flexibility a priority to get the most out of your life and fitness! ~ The Fitness Twins
“When you start to age you will notice one of the first signs of aging is stiffness”. Even when you are a teenager or young adult you will notice that you will tend to tighten up your body’s muscles and joints.
Flexibility is crucial not only for preventing injury but also, because muscles build strength and endurance only in the range through which they move, for achieving any form of your fitness goal.
Flexibility also becomes an issue for a lot of people whom after college may start spending less time moving their body and more time chained to a desk. This can cause a lot of tightening in the hamstrings and lower back, causing a lot of discomfort and risks of injury when performing various activities.
Don’t worry though, if you are already tightening up those muscle, know it is never too late to start a daily stretching routine to get you back on the road to improving your flexibility. The great thing is you can start one muscle at a time too, for example you can achieve great flexibility in your hamstrings but your shoulders may still be tight.
Therefore, it is a great idea to start with some simply all over body stretches and then work your way on toward more advanced specified muscle group stretches.
Here are some fantastic body stretches you can do in about 10-15 minutes a day to get your entire body stretched out:
1. Standing Torso Twist – slowly twisting the body in a standing position twist from left to right to loosen up the spine and lower back.
2. Reach Ups – Reach with both hands all the way up as high as you can and clasp them together and take a deep breathe in, next on the way down slowly lower your arms and hands and exhale returning the arms to the side.
3. Cat Stretch – either standing with your hands on your knees or on the ground with your hands and knees on the floor like a cat, round up your back with a deep breathe in and then relax your back to an arched position along with a big exhale, repeat for 5 deep breathes.
4. Seated Torso Twists – Sit on the floor and with your right leg out straight and the left crossed over the right leg, place your right arm over the left leg and reach behind you with your left arm toward the ground as if you are trying to look behind you. Hold for a couple of seconds and then switch legs and repeat on the opposite side.
5. Seated Straddle Stretch – Seated with your lead out in front in a V-position, slowly reach toward the center until you feel the stretch and then hold for 10-30 seconds. Repeat the exercise 3 times and exhale your breathe out when you are reaching to hold the stretch.
6. Back Crunch Rolls – Lie on your back and pull your knees toward you in a ball position and crunch your chest toward your knees and hold, then release. Repeat 5-10 crunch holds.
7. Standing Calf Stretch – Lunge forward toward a wall with one leg and leave the other leg stretched behind you with your heel to the floor if possible. This move looks like you are trying to push down the wall. Repeat stretch with the other leg.
8. Overhead Triceps Reach – Standing or seated reach behind your head with one arm and try to extend your fingers between your shoulder blades toward the middle of your back. You may use your other hand to grasp your elbow and help with the stretch. Repeat the stretch on the other side.
9. Chest and Triceps Stretch – Seated Indian style or standing, reach behind you with both hands and clasps them together. Try to extend both arms for a full stretch.
10. Alligator Stretch – Lie on your stomach and then gently push up onto your elbows at first and try to look back at the ceiling or the other wall behind you for stretch in your stomach muscles (abdominals) and your lower back. You may advance the stretch from your elbows/forearms onto your hands for a deeper stretch.
Make sure with any stretch you don’t stretch too far, a stretch should be held for about 10-30 seconds at the point where it just starts to stretch the muscle. You should never feel as though the muscle is burning or pulling and do not ‘bounce ‘ while stretching as this can result in a pull or strain of the muscle.
Also, for best results it is good to do a light warm-up of 5-7 minutes, like walking, dancing, a hot bath or cardio exercise to get the muscles warmed up before stretching them.
15 minutes to a leaner toned body! Use this workout to take the guesswork out of your workout. - The Fitness Twins
Let's face it, we all have very busy lives. From the time we wake up to the time we go to bed, we are all 'too busy'. So what can we do to make fitness a part of our life. Let's just focus on 15 minutes a day. Now that doesn't sound too bad!
The key to having a fit lifestyle and body is consistency and efficiency. By making just 15 minutes of your day your fitness time, you can transform your body in just a few short weeks. Our tip is making this 15 minutes worth your while by adding resistance with weights. There is no need to go super heavy, by using weights you can handle you will probably enjoy your "workout" for 15 minutes instead of feeling like you have just been "worked over". Of course we are not suggesting to throw down the heavier weights. When you have the time and your body needs a little more push, go stronger! But for fitting in a resistance program for 15 minutes try this scenario.
The workout:
3 three exercises per body part (3 sets each)
Your rests are very short, your 15-minute workout can produce the same benefits of an hours worth! How so? What about the rests? You get only a 15-second rest after every three sets, so you rest 12 times, or 360 seconds, which is 3 minutes. Added up, the total workout is 15 minutes.
* Day one you will be working your chest, shoulders, biceps and triceps.
For chest:
1. Flat dumbbell presses x 3
2. Chest flies x 3
3. Cross bench pullovers x 3
* three sets each (a set is a group of repetitions.) That is a total of 9 sets.
For Shoulders:
1. Overhead Shoulder Press x 3
2. Side Lateral Shoulder lifts x 3
3. Shoulder Upright rows x 3
For Biceps:
1. Standing Bicep Alternating Curls x 3
2. Standing Bicep Hammer Curls x 3
3. Seated Bicep Concentration Curls x 3
For Triceps:
1. Overhead Tricep Press x 3
2. Tricep Kick-back x 3
3. Tricep dips x 3
An ordinary workout that seeks to build bulk asks you to rest at least one minute after each set. That would mean 36 minutes of resting time! When you add the 33 minutes (with our workout, you rested only 3 minutes) to your workout, you have a 48-minute workout that you do in only 15 minutes.
What's the catch? You can't get big hulky muscles like Arnold, but what you do get is a lean, defined, toned body. This is often referred to as lean muscularity, plus this is a great maintenance routine when you can't his a big workout.
In addition, If you are just starting out, after 12 weeks of working out, your muscles will increase your metabolism, so you can eat 15 percent more than before without gaining weight! Putting more muscle fire in your body for burning calories!
You will be exercising one half of your body one day (upper), the other half the next (mid/lower), and then you will repeat one or two more times during the week.
* Day two will be back, abdominal, thighs and butt.
For Back:
1. Under hand bent over lat pulls x 3
2. One-arm lat rows x 3
3. Reverse flyes x 3
For Legs / Butt:
1. Standing squats x 3
2. Standing alternating lunges x 3
3. Deadlifts x 3
For the Abs:
1. Reverse crunches / or pelvic tilts x 3
2. Side Oblique crunches x 3 each side
3. Standard ab crunch x 3
Feel free to change up your moves to adapt to your body and fitness needs, but try to not be too easy on yourself, after all you are trying to make changes, right? These exercises listed will get you started. Have a great 15 minutes! Why not get started today! All the best to your fitness and good health.
Try this core challenge to not only strengthen your full abdominal area, but these holds also allow you to breathe and relieve tention and stress. Do these for each side, left and right. Remember to breather.
Week 1 - kneeling side bridge / 2 sets / hold 30 seconds
Week 2 - kneeling side bridge / 2 sets / hold 60 seconds
Week 3 - Side bridge / 2-3 sets / hold 45 seconds
Week 4 - side bridge / 2-3 sets / hold 60 seconds
Week 5 - elavated bridge / 2-3 sets / hold 45 seconds
Kneeling side bridge: lye on your side and press up on your elbow while tightening your abs and breathing, leaving your knees on the floor. Reach a 45 degree angle with your body in line and hold this pose.
Side bridge: lye on your side and press up on your elbow while tightening your abs and breathing, this time taking your knees off the floor. You should have tight legs, buttocks, abs, chest, and head all in a row reaching a 45 degree angle with your body in line and hold this pose.
Elevate bridge: This is the most challenging move, using a bench, resistance ball, chair or couch, place your feet on the higher level (ex. bench) and while on one side press up on your elbow or for taller items, press and hold up with your hands. Do this while tightening your abs, body lines, and remember to breathe. Hold the angle with your body in line and hold this pose.
Want to increase your speed? Try these moves to up your speed and agility
To get faster try these speed drills.
Do 10 reps of each move moving from one move to the next. You should take no more than about 10 seconds to transition from one move to the next.
Perform these moves in a sequence doing all 5 exercises 10 times each = 1 round
Rest 1-2 minutes after completing round 1
Repeat the 5 moves doing all each 10 times each completing round 2
Do these 2 more times totalling 4 rounds total.
Here are the moves:
1. Tuck Jump (Using your arms jump and reach up, while quickly bringing both knees into your chest)
2. Squat Jump (from the squat position, use your arms and jump up reaching high with your arms and landing back in the squat position)
3. Power Skip (skipping in a forward motion but skipping upward)
Zig-Zag Bound (skipping at diagonals with strong arm movements)
5. Jump Stick the landing (basically this is a big jump landing in a strong stance with soft knees)
Exercise during Pregnancy ~ The new advice for moms to be is to stay fit!
Pregnancy is such an exciting adventure. However, pregnancy can also be a nerve-racking experience. You are flooded with thoughts, emotions and questions. People used to view pregnancy as if the mother had the flu and should rest, hydrate, and eat well until she is better.
Thank goodness things have changed and research has proven that exercise is healthy for pregnant women. Their is of course those who now view the pregnant woman who exercises as invincible, or as she is having such an "easy" pregnancy.
Regardless, what was previously thought to be the time to take it easy is now encouraged to be the time to get moving. Exercising during pregnancy has numerous benefits for both mom and baby. It is not only OK to be active while pregnant, it's vital for the health and fitness for both mother and the baby.
Fortunately there are few restrictions for prenatal exercises, offering moms many options to incorporate fitness into their pregnancy. The list of benefits related to exercise during pregnancy seem to go on today. Studies have shown that mothers who exercised during pregnancy gave birth to leaner, calmer babies, healthier babies, who are often more likely to stay leaner later in life. These children were also in a high category of less likely to suffer from obesity and diabetes, an emerging epidemic in America. Giving your child a healthy start in life is one of best gifts you can give them. Think of it as passing on the 'fitness gene' to your unborn child.
Times have changed and we have plenty of information about pregnancy and fitness. The American Journal of Obstetrics concluded that babies born of women who exercised through pregnancy were often better able to adapt to their new environment after birth, compared to those who's mother did not exercise.
By December 2000, research proved that beginning a moderate weight-training routine in early pregnancy enhances fetoplacental growth. Further research in 2004 showed resistance training during pregnancy might help overweight women with gestational diabetes avoid insulin therapy.
In just the first few months of 2007, several studies have been published concluding that women who gained excess weight during pregnancy have a higher risk of needing a cesarean-section, and gave birth to children who had a higher risk of being overweight.
The prevalence of childhood obesity is extremely high in the U.S. Prevention seems to be our best bet, and it starts in the womb. If the trend of prenatal exercise catches on, the rising epidemic of obesity could be drastically slowed.
As if giving your child a healthy body wasn’t enough motivation, studies have even shown that exercise increases the flow of oxygen and blood to the womb, enhancing brain development. So by simply doing something that provides yourself with a long list of benefits, you are giving your child a mental and physical head start in life.
Let's not forget to mention by exercising mom is also preparing for labor, gaining strength, stamina, and endurance. Exercise also helps minimize many side effects of pregnancy such as poor blood flow, leg cramps, fatigue, stress, blood pressure, improper weight gain, sleepliness, irritability, proper balance and core strength, muscle and joint stiffness, back ache, headaches, and more.
Sound familiar? The benefits for mom during pregnancy are also beneficial to others. You can enjoy these benefits just by adding an exercise routine to your life. So encourage your spouse, family members and friends to get fit and start their routine now no matter how big or small it is better than nothing. Even after baby arrives it is just as important to keep up an exercise program, after all mom and dad will both have to keep up the new baby...... :-)
All the best to current parents, moms-to-be and those on the journey toward parent ~ get moving and get fit!
