Increase muscle mass the right way.

I received an odd request from a local body building institute that wanted to address my school students. My mathematics academy has often attracted various companies because at any given time, they can address 50 plus young people who can be great future prospects for various products and services.

Well, this gymnasium owner wanted to tell my students about how they should not increase muscle mass in an amateurish way and why his body building institute should be chosen by them for their fitness plans.

I must say he did a persuasive presentation by informing the students about his professional fitness guides, state of the art machines and gadgets that cater to specific needs of the young people and the easy accessibility of the gym.

I am sure several students would join the gym after the exams get over during this week because of a special discount on the joining fee.

Yoga Outside

Yesterday was GORGEOUS. I got home from work and sat on the back porch swing to enjoy the sun. Suddenly!... the best idea in the entire world came to me. I grabbed a big towel, my iphone [for the music] and sunglasses.

Yoga outside!

It was pure bliss. I may start doing this every day. It was the perfect way to wind down. Enya was playing. The birds were singing. The sun was out.

And Captain Jack watched me. Actually, he can do a pretty mean cobra, I'll try to capture it on camera one day. But he thought I was playing with him and that it was real fun when I was in downward dog and doing leg lifts. Until he got too close and I kicked him [on accident, of course].

I'm kinda excited about doing this when it gets warmer also. I can have my own bikram yoga session each day!

Yoga in my back yard is nothing compared to yoga in these places:

And I messed up on this pic [or did I?...] and only got my hair. But I thought it looked too good NOT to share. haha.

Happy Fridayyyyyyyy!

Two Pseudo Obsessions

I have zero business doing a "Fitness Friday" because I did not work out once this week. No real good excuses, but at least I can admit that. However, I ate very healthy. As a result I feel better this week than I did last week when I worked out every day, but ate poorly. Interesting, huh?

Pseudo Obsession #1: Quiche

Several friends asked me for this quiche recipe. I really don't mind spending the time to make quiche because a) it's a really good source of protein & veggies and b) I have breakfast already made for the rest of the week because Kent-o doesn't eat it. Just warm a slice up in the microwave. So here it is:

Ingredients:

3 large eggs [can't use egg whites because they fall apart]

1/2 cup of WHOLE milk

1/2 cup of half & half

Pinch of Salt

Pinch of Pepper

Pinch of Thyme

Handful of chopped spinach [I used canned spinach & rinsed & squeezed it dry]

Handful of your favorite shredded cheese [swiss tastes REALLLLL good!]

Handful of mushrooms [I used canned mushrooms]

Handful of onions, tomatoes, broccoli, bell peppers, carrots, etc.

Pie Crust - I bought the regular pie crust next to the cookie dough at Kroger. Apparently you can actually make a pie crust from scratch, but I've never been witness to such a miracle!

Directions:

Set oven to 350.

Mix your all your ingredients in a big bowl and whisk away.

Ok, the most important thing is....

Bake the empty pie crust FIRST for 5-10 minutes, or until it bubbles up. Pat the bubbled up crust back down. LOTS of people make quiche and have a soggy crust [yuck!]. By baking the crust by itself and first, you will have crispy crust even on the bottom!

Immediately after you pat down the bubbles, pour your batter in the crust. Immediately.

Bake for 30 minutes. You may have to bake it longer depending on your oven's strength. You can test the middle of the quiche to see if it is runny. If so, keep it cookin!

My mom makes her quiche with diced ham, bacon & cheddar cheese [just remove ALL veggies from my above recipe]

Here is my finished product:

I will be adding tomatoes next time, but this was soooo yummy!

Pseudo Obsession #2: Tracy Anderson

I can't stop watching YouTube videos of Tracy Anderson who is Madonna & Gwyneth Paltrow's personal trainer.

At first, I was shocked at how fit and porportioned she is, but then I saw her next to Gwyneth and I felt better about myself. It looks like she is 4'10!

No wonder she looks so in shape. She has some really interesting work out styles.



Strange... but I guess it works!

Happy Friday!

Fitness Friday

I have not been eating like I should this past week. Those darn cupcakes started everything. And all the comfort food that has been put in front of me courtesy of the snow. Cheese dip and chili dogs just kept appearing at my house! Kind of. Either way, the only thing I have been doing right is drinking water.

Did you know that if you drink 8 glasses of COLD water a day [that's 64 ounces] your body will burn 70 calories just warming the water up to body temp?

Lately I have been doing interval training which makes me sweat more than anything I have ever done. That includes running a half-marathon. Because your heart rate is going UP and DOWN and UP and DOWN you burn a crazy amount of calories while exercising and the "after burn" is greater with intervals than with other cardio-based exercises [elliptical, bike, even running on treadmill].

While cardio exercise is necessary to lose fat all over your body, interval training targets your waistline. Adding bursts of speed can help you lose stubborn abdominal fat, which is a boon for your overall health. Having a waist size over 35 inches if you're a woman puts you at a higher risk for heart disease and some cancers.

-FitSugar

What are "intervals"? Basically exerting a lot of energy and then slowing down for an equal amount of time. For example, I will do cardio [jumping jacks, sprints, high knees, butt kicks, jump rope, etc] for 2 minutes then stop and do weights for 2 minutes. If you have P90X, put on the plymetrics video and pause it after 2 minutes, do your weights and then start the dvd again. Continue for ONE HOUR! You can do it. After you're done you will have burned at least 500 calories.
 
If this is too complicated, simply get on the treadmill and jog at 5.0 for 2 minutes, then go up to a 7.5 for 2 minutes. Continue for 30 minutes. This is also considered an interval. You may have an interval class at your gym [it might be called something else]. If so, go! These are great because the instructor tells you what to do and you don't have to think, just do!
 
I got really good feedback on the last ab exercise. One of my friends even sent me a picture message of her new found abs. I LOVED it!
 

This ab exercise is EVEN harder! It is a VERY small movement. I only do 10-12 at a time and then switch sides. Do 3 set on each side.

Start in a side plank on your elbow with both feet on the floor:

Raise your hip up in the air and lower to starting position. That's it! Simple, huh?

If you are doing this right you will quickly feel your obliques start to burn. Yesssss!

Like I said, this is a small movement but with BIG results. Your obliques [aka love handles] will start to shrink and tone! Yeah!

Have a great weekend! I'm supposed to be running a 10K in Fayetteville tomorrow morning, hopefully the weather holds up for me!

Fitness Friday

Summer will be here soon and that means sleeveless dresses and shirts! Your three basic arm muscles to stregthen are biceps, triceps and shoulders. This exercise is for your shoulders. If you don't have weights, go grab 2 cans of beans and that will work. I only use 5 lb weights because this is a bit harder than normal since you are holding the weight out to the sides. And I just got done working out when these pictures were taken, so don't judge me! haha.

Start with palms down:

Lift straight up & stop at shoulder height:

Go out to the side, still at shoulder height:

Go back to the front:

And back down:

Do 3 sets of 12.

Your arms will be toned in no time!

Waist-to-Hip Ratio & What It Means

Check out this Waist-to-Hip Calculator...

"In general, the greater your waist-hip ratio, the greater your health risks. Many studies indicate that women who are apple-shaped are more than three times as likely to develop heart disease than pear-shaped women." -FitSugar

And just for kicks: If you don't think you fall into one of the 3 body shapes they have identified [apple, pear or squash], check out this site that shows 12 REAL WOMEN's body shapes. The descriptions of each body type are funny.  Even with all these extra body types to decide between, I'm still a pear. Oh well.

Directory of spa, massage, beauty and career resources.

When my son wanted some money to go to a Spa, I asked him for how many days he will be gone. He burst out laughing. He then told me that a pedicure won’t take hours and he will be back for lunch.

I was under impression that spa means getting locked up in a remote place where one undertakes several treatments like massage therapy, mud baths, herbal oil massage and some secret herbal drinks that bring back the shine to one’s skin.

My son then explained that there are day spas too where one go for a manicure and pedicure

“Do you want an appointment mom”?