Resistance Training

Resistance training is a great way to "kick it" for the results you want without spending hours in the gym. A study by the University of Maine states a single set of weight training (resistance) exercises use as many calories as running at a 6.6 minute mile for the same amount of time. What does that really mean? If you are doing circuit training with high reps (25 or more) of multiple muscle groups, ie burpees with a push-up, the amount of time it takes you to complete the exercise would equal running at a 6.6 mile pace.


Try this for a quick yet effective workout!  Do all exercise with minimum rest between.

Inch worm x 10 (forward 10 & backward 10)
Squat w/ overhead press (2 10 lb. dumbbells) x 25
Jump rope 2 minutes
Mt. Climbers x 25
Frog Jump 15 x 2
Jump rope 2 minutes
T push-ups x 12 (push-up to T plank - each side = 1)
Floor touch jack x 25 (touch - jump - touch = 1)
Jump rope 2 minutes
Burpees w/ push-up x 25
Plank w/ Torso twist x 25

Realistic Goals and Progress for the Week

The Labor Day weekend is over, summer is winding down, the kids are back in school, it's time to get back to your fitness routine. If your time flies like mine it will be the holidays before you know it, so why not get a jump on that to do list and exercise. Be nice to yourself and be realistic. Aim for 30 - 45 minutes a day 3 - 4 times a week for your workout. Run, Walk, go to the Gym, pick your poison! Just do it!

Chart your progress by logging time and PRE (Perceived Rate of Exertion). Remember that it takes 21 days to make something a habit... I'll be sending you ideas on how to kick it up!  ...xoxo

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Easy Sunday Morning Breakfast

Mom was right about eating your eggs for breakfast. A medical study from Cornell University states that people that start their day with protein tend to eat less and weigh less. An egg has around 70 calories so here is a healthy, easy and quick recipe that's obviously delicious!

Huevos Rancheros (serves 4)
You'll need: four corn tortillas, four eggs, one can black beans, one can Rotel tomatoes, cumin, cilantro, shredded cheese and your favorite salsa!

1. Warm up your black beans, Rotel tomatoes, (at least) a tablespoon of cumin, cilantro to taste and if you want a little snap add habanero hot sauce.
2. Warm your tortillas - I do this on my griddle.
3. Cook your eggs. I lightly fry them in olive oil, but you could poach or scramble them.
4. Plate your tortilla, beans and egg, then add salsa and a little bit of cheese. 
5. Enjoy. YUM! 

Image by budgetbytes.blogspot.com