Get ready for shorts season...
Project Fit Families
Monday, April 02, 2012 9:59 AM
Now that we can ditch the winter coats and sweatshirts, it's time to start thinking about T-shirt and shorts season. The warmer temperatures bring more activities outside and with less clothing! So it's time to get in tip top shape! Here are some ideas that you can start incorporating into your exercise regimen, so you can look and feel your best.
Best Deviled Eggs
Recipe found at www.tasteofhome.com
Herbs lend a nice zest to these pick-up-and-eat accompaniments to an easy menu.
Prep/total time: 15 min.
Yield: 12 servings
12 hard-cooked eggs
1/2 cup mayonnaise
1 teaspoon dried parsley flakes
1/2 teaspoon minced chives
1/2 teaspoon ground mustard
1/2 teaspoon dill weed
1/4 teaspoon salt
1/4 teaspoon paprika
1/8 teaspoon pepper
1/8 teaspoon garlic powder
2 tablespoons 2% milk
Slice eggs in half lengthwise; remove yolks and set whites aside. In a small bowl, mash yolks. Add the next 10 ingredients; mix well. Stuff or pipe into egg whites. Garnish with parsley and paprika. Refrigerate until serving.
First, start lifting weights at least three times per week. Not only will this help build lean muscle mass, but you will burn calories up to 12 hours after your workout. Compound exercises that incorporate your arms and legs in a single exercise increase the intensity and helps you blast more fat than traditional exercises. Choose a weight that will allow you to do about 12 to15 reps, with the last few being a challenge. Design a program with five to six compound exercises, doing two sets of the same exercises. After doing the first set, add a high intensity cardio exercise for about one minute to increase your heart rate, and burn even more calories. I recommend jumping rope, sprinting or jumping jacks. It is best to change your exercise program every couple of weeks to prevent you from hitting a plateau and from becoming bored.
Add a moderate to high intensity cardio program a few times a week as well. I recommend circuit training for about 30 minutes. This consists of three minutes of intense exercising until fatigue, followed by one minute of rest, then repeat. Every exercise session should include squats, jumping, pushing and pulling elements in order to be most effective. This will improve your coordination, your muscle tone and burn the most calories.
I also recommend doing work on your core, which will improve your posture and strengthen your back and abdominal muscles. Holding in a plank position for one minute is the perfect exercise for engaging all of these muscle groups.
In addition to your own exercise program, make sure you are spending quality, active time with your family members. Playing sports activities such as soccer or basketball with your kids can burn an extra 500 calories an hour. Hiking and biking are other fun activities that can keep you and your family in great shape! And of course, don't forget about your fury friends. They need plenty of exercise too in order to live a longer, healthier life. When was the last time you played Frisbee with your kids and the dog?
By increasing the intensity of your workouts, you can accomplish more in less time. Remember, we always need to be challenging ourselves, in order to create change. The greatest rewards don't come easy! So mix it up and push yourself. Eventually, you will be doing activities that you never thought you were capable of. And you will find that your kids will have a hard time keeping up with YOU!
Join our healthy families' initiative: www.projectfitfamilies.org or join our mission on facebook: project fit families.
On behalf of the team at Project Fit Families, wishing you joy, happiness and blessings to you and your family during this Easter season!