3rd place with 1050 points – Tiffani
2nd place with 1459 points – Michelle
1st place with 1546 points -- Lori
Thanks to everyone who participated! You all did great! Congrats to the winners. Lori, you are the Biggest Loser! :)
Monday, December 21, 2009
Monday, November 23, 2009
Alternative Thanksgiving recipes
Here are some healthier alternatives to the usual Thanksgiving spread. I'm going to try a couple of them, so I thought I'd share them with you all too.
Mashed Potatoes:
Try combining or replacing your potato fare with mashed cauliflower. Just steam the cauliflower, spray with light butter substitute and combine with fat free half and half, add garlic, salt, and pepper to taste and mix together in a blender or food processor until you reach the desired texture. You could also try adding parmesan.
Stuffing:
1 spray(s) cooking spray
12 slice(s) whole-wheat bread, cubed*
2 tsp olive oil
2 tsp light butter
1 cup(s) onion(s), diced
3 medium stalk(s) celery, diced
2 tsp dried thyme
2 tsp dried sage
1/2 tsp table salt
1/4 tsp black pepper, freshly ground
2 cup(s) canned chicken broth
2 Tbsp chives, fresh, chopped
Instructions
Preheat oven to 350ºF. Coat a 4-quart shallow baking dish with cooking spray.
Arrange bread cubes on a large ungreased baking sheet in a single layer (use 2 baking sheets if there’s not enough room). Bake until lightly toasted, about 8 to 10 minutes. Remove bread from oven and set aside; leave oven set to 350ºF.
Meanwhile, in a large skillet over medium-high heat, heat oil and butter together for 1 to 2 minutes. Add onion and celery; sauté until soft, about 3 minutes. Add thyme, sage, salt and pepper; stir to coat. Cook until herbs are fragrant, about 1 minute.
Transfer onion mixture to a large mixing bowl. Add bread, broth and chives; toss to combine. Spoon mixture into prepared baking dish and cover with foil; bake 20 minutes. Uncover and bake until top is golden brown, about 15 minutes more. Divide into 8 pieces and serve. Yields 1 piece per serving.
Notes
*Leave the bread bag open and somewhat uncovered for 1 to 2 days (at room temperature) before making the recipe.
Feel free to substitute your favorite bread, such as whole grain, sourdough or a light variety.
For added flavor, you can also add about 1 cup of diced Granny Smith or McIntosh apples to the stuffing.
You can make this stuffing in advance and bake it just before serving. The stuffing will last up to 3 days in the refrigerator or 3 months in the freezer. Thaw overnight in the refrigerator before baking as directed.
Buttermilk Biscuits:
1 1/2 cup(s) all-purpose flour
1 1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp table salt
1/4 cup(s) butter, cold
1/2 cup(s) buttermilk, cold
1 Tbsp all-purpose flour, for rolling out dough
Instructions
Preheat oven to 450ºF.
In a medium bowl, combine flour, baking powder, baking soda and salt; mix well.
Cut cold butter into about 8 pieces. Work butter into flour mixture with a pastry cutter, knife or fork until butter forms pieces the size of small peas. (Do not blend butter in completely; dough should look lumpy.)
Make a well in center of dough and pour in buttermilk. Work buttermilk into dough just enough to moisten all of flour: start with a pastry cutter and finish by kneading dough against side of bowl about 4 to 6 times until all flour has been worked in and dough comes together. Do not overwork; small pieces of butter should still be visible.
Working on a lightly floured surface, roll out dough into a 6- X 8-inch rectangle, about 1/2-inch thick. Cut dough into 12 equal pieces with a sharp knife. Place biscuits on an ungreased cookie sheet and bake until tops start to turn golden, about 10 to 12 minutes. Yields 1 biscuit per serving.
Notes
Hint: The less you work the dough, the better the biscuits will be.
Candied Sweet Potatoes:
1 spray(s) cooking spray
1 1/2 pound(s) sweet potato(es), peeled and cut into 1-inch chunks
8 oz canned crushed pineapple in juice, undrained
1 Tbsp McNeil Nutritionals SPLENDA No Calorie Sweetener
1/4 tsp ground cinnamon
Instructions
Preheat oven to 425ºF. Coat a 2-quart casserole dish with cooking spray.
Place potatoes in prepared dish. In a small bowl, combine crushed pineapple, Splenda and cinnamon; add to potatoes and toss until well mixed.
Bake, stirring after 30 minutes, until sweet potato mixture is bubbly, about 45 minutes. Yields about 1/2 cup per serving.
Green Bean Casserole alternative:
1 1/2 pound(s) green snap beans, fresh, trimmed
2 tsp olive oil
6 medium shallot(s), peeled and thinly sliced (about 1 cup)
2 Tbsp parsley, fresh, chopped
2 1/2 tsp lemon zest
1/2 tsp minced garlic
1/4 tsp table salt
1/4 tsp black pepper, freshly ground
Instructions
Heat a large pot of water to a simmer. Place green beans in a steamer and steam over simmering water until tender, about 5 minutes. Run steamed green beans under cold running water for 30 seconds to stop cooking; set aside.
Heat oil in a large nonstick skillet. Add shallots and cook, stirring often (and adding a little water to prevent sticking if necessary), until golden and tender, about 5 minutes.
Meanwhile combine parsley, lemon zest and garlic in a small bowl.
Add green beans to skillet; toss over medium heat until heated through. Season with salt and pepper; toss to mix and coat.
Place green beans in a serving bowl or platter and sprinkle with gremolata. Yields about 3/4 cup of green beans and 1 teaspoon of gremolata per serving.
Notes
You can steam the green beans 1 day ahead and store them in a zip-top bag in the refrigerator.
Carmel Apple Tart:
1 cup(s) all-purpose flour
1/8 tsp table salt
4 Tbsp butter, cold, divided
1/3 cup(s) buttermilk, cold
2 Tbsp all-purpose flour, for rolling out dough
4 large apple(s), Granny Smith
2 tsp fresh lemon juice
1/4 cup(s) sugar
1 Tbsp fat-free caramel topping
Instructions
Place oven rack in lowest position; preheat oven to 400ºF. Place cookie sheet in oven on rack.
Place 1 cup flour and salt in a large bowl. Cut 3 tablespoons cold butter into 4 to 5 pieces; work butter into flour mixture with a pastry cutter or fork (pieces of butter should resemble small peas). Add buttermilk and work dough until it just starts to come together (do not overwork dough; pieces of butter should still be visible).
Gather dough together into a ball and wrap well in plastic wrap. Pat dough into a hamburger shape; chill for at least 20 minutes (or up to 2 days).
To roll out dough, dust a large piece of wax paper with flour; set dough in middle of flour. Dust top of dough with flour and place a second large piece of wax paper on top. Roll out dough to an 11- or 12-inch circle; remove from wax paper and place in a 10-inch round cake or tart pan. Work top edge into a decorative scallop. Chill for at least 20 minutes (or up to 2 days).
Peel, core and slice apples into 1/8-inch-thick slices; place in a bowl as you work and sprinkle with lemon juice. Arrange apple slices in pan in concentric circles—like a rose—starting on the outside rim; apple slices should overlap tightly. Sprinkle sugar over tart and dot with remaining tablespoon of butter.
Bake on heated cookie sheet until apples are tender but not mushy, about 40 to 45 minutes. (If apples get too brown at any point, place a loose piece of aluminum foil over tart and continue baking.)
Remove tart from oven to cool. Drizzle caramel over tart, slice into 8 pieces and serve immediately. Yields 1 slice per serving.
Notes
This recipe will work well with almost any fruit, in any combination. Try apples and pears, pears and plums, peaches, nectarines or apricots…even berries. The riper the fruit, the sweeter the tart.
Dark Chocolate Cake:
1 spray(s) cooking spray, flour (baking) variety suggested
2 cup(s) all-purpose flour
1 1/3 cup(s) sugar
1 1/2 tsp baking soda
2/3 cup(s) unsweetened cocoa
1/2 cup(s) butter, melted
1 1/2 cup(s) hot water
1 tsp vanilla extract
1 cup(s) sauerkraut, pureed until smooth
1 tsp unsweetened cocoa
Instructions
Preheat oven to 350°F. Coat a Bundt pan with cooking spray.
In a large mixing bowl or in the bowl of an electric mixer, combine flour, sugar, baking soda and 2/3 cup of cocoa. Add melted butter, hot water and vanilla extract; mix well. Add sauerkraut and blend thoroughly.
Pour batter into prepared pan; bake in center of oven until a tester inserted in center of cake comes out clean, about 55 to 60 minutes. Cool cake in pan for about 20 minutes and then turn out onto a baking rack to cool completely. Sprinkle with 1 teaspoon of cocoa powder before slicing into 14 pieces. Yields 1 slice per serving.
Notes
You can easily change the flavor of this cake by adding strong coffee instead of the hot water or adding cayenne pepper and cinnamon with the vanilla.
*** Have fun and happy Thanksgiving everyone!
Mashed Potatoes:
Try combining or replacing your potato fare with mashed cauliflower. Just steam the cauliflower, spray with light butter substitute and combine with fat free half and half, add garlic, salt, and pepper to taste and mix together in a blender or food processor until you reach the desired texture. You could also try adding parmesan.
Stuffing:
1 spray(s) cooking spray
12 slice(s) whole-wheat bread, cubed*
2 tsp olive oil
2 tsp light butter
1 cup(s) onion(s), diced
3 medium stalk(s) celery, diced
2 tsp dried thyme
2 tsp dried sage
1/2 tsp table salt
1/4 tsp black pepper, freshly ground
2 cup(s) canned chicken broth
2 Tbsp chives, fresh, chopped
Instructions
Preheat oven to 350ºF. Coat a 4-quart shallow baking dish with cooking spray.
Arrange bread cubes on a large ungreased baking sheet in a single layer (use 2 baking sheets if there’s not enough room). Bake until lightly toasted, about 8 to 10 minutes. Remove bread from oven and set aside; leave oven set to 350ºF.
Meanwhile, in a large skillet over medium-high heat, heat oil and butter together for 1 to 2 minutes. Add onion and celery; sauté until soft, about 3 minutes. Add thyme, sage, salt and pepper; stir to coat. Cook until herbs are fragrant, about 1 minute.
Transfer onion mixture to a large mixing bowl. Add bread, broth and chives; toss to combine. Spoon mixture into prepared baking dish and cover with foil; bake 20 minutes. Uncover and bake until top is golden brown, about 15 minutes more. Divide into 8 pieces and serve. Yields 1 piece per serving.
Notes
*Leave the bread bag open and somewhat uncovered for 1 to 2 days (at room temperature) before making the recipe.
Feel free to substitute your favorite bread, such as whole grain, sourdough or a light variety.
For added flavor, you can also add about 1 cup of diced Granny Smith or McIntosh apples to the stuffing.
You can make this stuffing in advance and bake it just before serving. The stuffing will last up to 3 days in the refrigerator or 3 months in the freezer. Thaw overnight in the refrigerator before baking as directed.
Buttermilk Biscuits:
1 1/2 cup(s) all-purpose flour
1 1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp table salt
1/4 cup(s) butter, cold
1/2 cup(s) buttermilk, cold
1 Tbsp all-purpose flour, for rolling out dough
Instructions
Preheat oven to 450ºF.
In a medium bowl, combine flour, baking powder, baking soda and salt; mix well.
Cut cold butter into about 8 pieces. Work butter into flour mixture with a pastry cutter, knife or fork until butter forms pieces the size of small peas. (Do not blend butter in completely; dough should look lumpy.)
Make a well in center of dough and pour in buttermilk. Work buttermilk into dough just enough to moisten all of flour: start with a pastry cutter and finish by kneading dough against side of bowl about 4 to 6 times until all flour has been worked in and dough comes together. Do not overwork; small pieces of butter should still be visible.
Working on a lightly floured surface, roll out dough into a 6- X 8-inch rectangle, about 1/2-inch thick. Cut dough into 12 equal pieces with a sharp knife. Place biscuits on an ungreased cookie sheet and bake until tops start to turn golden, about 10 to 12 minutes. Yields 1 biscuit per serving.
Notes
Hint: The less you work the dough, the better the biscuits will be.
Candied Sweet Potatoes:
1 spray(s) cooking spray
1 1/2 pound(s) sweet potato(es), peeled and cut into 1-inch chunks
8 oz canned crushed pineapple in juice, undrained
1 Tbsp McNeil Nutritionals SPLENDA No Calorie Sweetener
1/4 tsp ground cinnamon
Instructions
Preheat oven to 425ºF. Coat a 2-quart casserole dish with cooking spray.
Place potatoes in prepared dish. In a small bowl, combine crushed pineapple, Splenda and cinnamon; add to potatoes and toss until well mixed.
Bake, stirring after 30 minutes, until sweet potato mixture is bubbly, about 45 minutes. Yields about 1/2 cup per serving.
Green Bean Casserole alternative:
1 1/2 pound(s) green snap beans, fresh, trimmed
2 tsp olive oil
6 medium shallot(s), peeled and thinly sliced (about 1 cup)
2 Tbsp parsley, fresh, chopped
2 1/2 tsp lemon zest
1/2 tsp minced garlic
1/4 tsp table salt
1/4 tsp black pepper, freshly ground
Instructions
Heat a large pot of water to a simmer. Place green beans in a steamer and steam over simmering water until tender, about 5 minutes. Run steamed green beans under cold running water for 30 seconds to stop cooking; set aside.
Heat oil in a large nonstick skillet. Add shallots and cook, stirring often (and adding a little water to prevent sticking if necessary), until golden and tender, about 5 minutes.
Meanwhile combine parsley, lemon zest and garlic in a small bowl.
Add green beans to skillet; toss over medium heat until heated through. Season with salt and pepper; toss to mix and coat.
Place green beans in a serving bowl or platter and sprinkle with gremolata. Yields about 3/4 cup of green beans and 1 teaspoon of gremolata per serving.
Notes
You can steam the green beans 1 day ahead and store them in a zip-top bag in the refrigerator.
Carmel Apple Tart:
1 cup(s) all-purpose flour
1/8 tsp table salt
4 Tbsp butter, cold, divided
1/3 cup(s) buttermilk, cold
2 Tbsp all-purpose flour, for rolling out dough
4 large apple(s), Granny Smith
2 tsp fresh lemon juice
1/4 cup(s) sugar
1 Tbsp fat-free caramel topping
Instructions
Place oven rack in lowest position; preheat oven to 400ºF. Place cookie sheet in oven on rack.
Place 1 cup flour and salt in a large bowl. Cut 3 tablespoons cold butter into 4 to 5 pieces; work butter into flour mixture with a pastry cutter or fork (pieces of butter should resemble small peas). Add buttermilk and work dough until it just starts to come together (do not overwork dough; pieces of butter should still be visible).
Gather dough together into a ball and wrap well in plastic wrap. Pat dough into a hamburger shape; chill for at least 20 minutes (or up to 2 days).
To roll out dough, dust a large piece of wax paper with flour; set dough in middle of flour. Dust top of dough with flour and place a second large piece of wax paper on top. Roll out dough to an 11- or 12-inch circle; remove from wax paper and place in a 10-inch round cake or tart pan. Work top edge into a decorative scallop. Chill for at least 20 minutes (or up to 2 days).
Peel, core and slice apples into 1/8-inch-thick slices; place in a bowl as you work and sprinkle with lemon juice. Arrange apple slices in pan in concentric circles—like a rose—starting on the outside rim; apple slices should overlap tightly. Sprinkle sugar over tart and dot with remaining tablespoon of butter.
Bake on heated cookie sheet until apples are tender but not mushy, about 40 to 45 minutes. (If apples get too brown at any point, place a loose piece of aluminum foil over tart and continue baking.)
Remove tart from oven to cool. Drizzle caramel over tart, slice into 8 pieces and serve immediately. Yields 1 slice per serving.
Notes
This recipe will work well with almost any fruit, in any combination. Try apples and pears, pears and plums, peaches, nectarines or apricots…even berries. The riper the fruit, the sweeter the tart.
Dark Chocolate Cake:
1 spray(s) cooking spray, flour (baking) variety suggested
2 cup(s) all-purpose flour
1 1/3 cup(s) sugar
1 1/2 tsp baking soda
2/3 cup(s) unsweetened cocoa
1/2 cup(s) butter, melted
1 1/2 cup(s) hot water
1 tsp vanilla extract
1 cup(s) sauerkraut, pureed until smooth
1 tsp unsweetened cocoa
Instructions
Preheat oven to 350°F. Coat a Bundt pan with cooking spray.
In a large mixing bowl or in the bowl of an electric mixer, combine flour, sugar, baking soda and 2/3 cup of cocoa. Add melted butter, hot water and vanilla extract; mix well. Add sauerkraut and blend thoroughly.
Pour batter into prepared pan; bake in center of oven until a tester inserted in center of cake comes out clean, about 55 to 60 minutes. Cool cake in pan for about 20 minutes and then turn out onto a baking rack to cool completely. Sprinkle with 1 teaspoon of cocoa powder before slicing into 14 pieces. Yields 1 slice per serving.
Notes
You can easily change the flavor of this cake by adding strong coffee instead of the hot water or adding cayenne pepper and cinnamon with the vanilla.
*** Have fun and happy Thanksgiving everyone!
Friday, November 20, 2009
Week 6
Lori:1086
Molly:769
Tiffani:602
Meghan:478
Richardson:449
Michelle:410
Ryan: 399
Lindee: 359
Ashlie L: 342
Claire: 311
Debbie: 306
Heather:237
Menesis: 221
Laura:214
Radigan:204
Julio: 186
Ashley G.: 179
Molly:769
Tiffani:602
Meghan:478
Richardson:449
Michelle:410
Ryan: 399
Lindee: 359
Ashlie L: 342
Claire: 311
Debbie: 306
Heather:237
Menesis: 221
Laura:214
Radigan:204
Julio: 186
Ashley G.: 179
Tuesday, November 10, 2009
The Turkey Trot!
Our next physical challenge will be our very own......
TURKEY TROT!!
When: Friday 11/20, 12 pm
Where: Cheesman Park
How: First person to complete 2 miles (two loops around the park) wins!
*There will be a run category and a walk category. We will meet at the Franklin St. entrance at approxiametly 12 pm.
*The winner in each category will get 100 points for winning the challenge.
GOOD LUCK!!!!!
TURKEY TROT!!
When: Friday 11/20, 12 pm
Where: Cheesman Park
How: First person to complete 2 miles (two loops around the park) wins!
*There will be a run category and a walk category. We will meet at the Franklin St. entrance at approxiametly 12 pm.
*The winner in each category will get 100 points for winning the challenge.
GOOD LUCK!!!!!
Monday, November 9, 2009
Week 4
Congratulations to Claire for winning the Dessert challenge with her Pineapple Snack Cake! Way to go!
A. Garcia -- 179
A. Lund - 175
C. Geppelt - 311
C. Radigan - 204
C. Richardson - 449
D. Wilhelm - 232
H. Schaefer - 205
J. Alas - 118
L. Burns - 187
L. Goeden - 793
L. Gott - 214
M. Booth - 312
M. Navarro - 139
M. Priebe - 605
M.Flores - 410
R. Templeton - 399
T. Rathbun - 357
I didn't get very many point logs for this week, so be sure to turn them in on Fridays unless you will be out of the office.
Our motivation seems to be waning. Let's get some physical challenges going, here folks!
A. Garcia -- 179
A. Lund - 175
C. Geppelt - 311
C. Radigan - 204
C. Richardson - 449
D. Wilhelm - 232
H. Schaefer - 205
J. Alas - 118
L. Burns - 187
L. Goeden - 793
L. Gott - 214
M. Booth - 312
M. Navarro - 139
M. Priebe - 605
M.Flores - 410
R. Templeton - 399
T. Rathbun - 357
I didn't get very many point logs for this week, so be sure to turn them in on Fridays unless you will be out of the office.
Our motivation seems to be waning. Let's get some physical challenges going, here folks!
Tuesday, November 3, 2009
Week 3 standings...
Sorry it's so late!
A. Garcia - 179
A. Lund - 175
C. Geppelt - 311
C. Radigan - 204
C. Richardson - 449
D. Wilhelm - 232
H. Schaefer - 155
J. Alas - 110
L. Burns - 187
L. Goeden - 555
L. Gott - 171
M. Booth - 244
M. Navarro - 139
M. Priebe - 472
M.Flores - 410
R. Templeton - 399
T. Rathbun - 283
3rd place: Chris Richardson
2nd place: Molly
1st place: Lori
A. Garcia - 179
A. Lund - 175
C. Geppelt - 311
C. Radigan - 204
C. Richardson - 449
D. Wilhelm - 232
H. Schaefer - 155
J. Alas - 110
L. Burns - 187
L. Goeden - 555
L. Gott - 171
M. Booth - 244
M. Navarro - 139
M. Priebe - 472
M.Flores - 410
R. Templeton - 399
T. Rathbun - 283
3rd place: Chris Richardson
2nd place: Molly
1st place: Lori
Friday, October 23, 2009
Week 2 Standings...
A. Garcia -- 151
A. Lund -- 63
C. Geppelt -- 177
C. Radigan -- 172
C. Richardson -- 313
D. Wilhelm -- 184
H. Schaefer -- 127
J. Alas -- 98
J. Linderman -- 56
L. Burns -- 127
L. Goeden -- 377
L. Gott -- 162
L. Trujillo -- 155
M. Booth -- 180
M. Navarro -- 139
M. Priebe --274
M.Flores -- 277
R. Templeton -- 301
T. Rathbun -- 207
3rd place: Ryan Templeton
2nd place: Chris Richardson
1st place: Lori Goedon
nice work everyone!! Everyone improved from last week!! Keep up the good work!
A. Lund -- 63
C. Geppelt -- 177
C. Radigan -- 172
C. Richardson -- 313
D. Wilhelm -- 184
H. Schaefer -- 127
J. Alas -- 98
J. Linderman -- 56
L. Burns -- 127
L. Goeden -- 377
L. Gott -- 162
L. Trujillo -- 155
M. Booth -- 180
M. Navarro -- 139
M. Priebe --274
M.Flores -- 277
R. Templeton -- 301
T. Rathbun -- 207
3rd place: Ryan Templeton
2nd place: Chris Richardson
1st place: Lori Goedon
nice work everyone!! Everyone improved from last week!! Keep up the good work!
Tuesday, October 20, 2009
Week 2 training ideas, Have a Ball
Cardio Interval with Strength (30-35/40 minutes) Non-consecutive days
Stability Ball (65cm for 5’8” and taller – 55m for under 5’8”)
Set of dumb bells or equivilent household item
Exercise
Choose cardio equipment of choice OR jog/run 8 minutes out and 8 minutes back
If you have a heart rate monitor, use it.
(Martial Arts)
Front Kicks-Great for hips, legs and butt. Elevates heart rate which will enable body to burn more kcals (calories). Do these while going up and down stairs for an extra workout. Quick exercise series with a lot of big muscle mass working
Establish strong stance with one foot behind. Lead with ball of foot as you kick forward (not a knee snap) pause, step back.
Use a count of 1.2.3.4 (1) again
1= Back leg comes forward with bent knee
2= Extend kicking leg, pulling back toes and leading with the ball of the foot
3= Pull knee back in, hold for split second
4=Set kicking leg down behind you, go for the next kick
20 Right.
20 Left.
Side Kicks
Start in squat position.
Keep your shoulders/hips facing forward, extend your leg as you kick to the side with the edge of your foot.
Plade it back down and repeat.
Use the same 4-count as Front Kicks
20 Rt.
20 Lt.
Stability Ball Pushups
Start kneeling laying over ball; walk out with legs pressed together.
Ball is just below your knees and you are in pushup position.
Strong abdominal brace.
No speed. Hold the contraction longer building endurance.
Go to fatigue; roll strongly back
3 x’s
2-counts down, 2-counts up
Chest Press on Ball
Sit on ball and roll out to a bridge position (head and shoulders secure).
Strong abdominal brace.
DO NOT let your butt drop
Variation: Wide stance, narrow stance
8-20# dumbbell
15 reps
3 sets
Tricep Press
Stay on the ball from Chest Press.
With dumbbells reaching to the ceiling, hinge at elbows bringing db’s to temples; press back up.
8-15# dumbbell
15 reps
3 sets
Bicep Curls
Stand with your arms straight out in front of you (pretend I have a stick under your arms and you are not allowed to touch the stick). You can use anything that has weight for this (dumb bells, plastic milk jugs). What is important, you don’t drop your arms or round your shoulders (stand with shoulder blades against the wall for reference point) – Killers.
15 – 20 reps
3 sets
Back to lower body
Wall Sits
Find a comfortable place in which to slide into a sit position with shoulder blades against the wall, knees over heels and body weight in the heel cup of your shoes.
Let your arms do anything but touch your legs.
Hold for as long as you can for the first set.
Rest.
Hold with one foot off floor as long as you can.
Rest.
Repeat with other leg.
Abdominals
Start in a full plank position, down on forearms and toes; hold for 20-30 seconds without dropping to knees (strong abdominal brace).
Pull back and rest in childs pose (yoga).
Do the same again, but count to 10, drop to knees but continue to hold shoulder stable and your abdominal brace, count to 10, go back to full plank….repeat full plank to knees to full plank for 3 minutes.
Stability Ball (65cm for 5’8” and taller – 55m for under 5’8”)
Set of dumb bells or equivilent household item
Exercise
Choose cardio equipment of choice OR jog/run 8 minutes out and 8 minutes back
If you have a heart rate monitor, use it.
(Martial Arts)
Front Kicks-Great for hips, legs and butt. Elevates heart rate which will enable body to burn more kcals (calories). Do these while going up and down stairs for an extra workout. Quick exercise series with a lot of big muscle mass working
Establish strong stance with one foot behind. Lead with ball of foot as you kick forward (not a knee snap) pause, step back.
Use a count of 1.2.3.4 (1) again
1= Back leg comes forward with bent knee
2= Extend kicking leg, pulling back toes and leading with the ball of the foot
3= Pull knee back in, hold for split second
4=Set kicking leg down behind you, go for the next kick
20 Right.
20 Left.
Side Kicks
Start in squat position.
Keep your shoulders/hips facing forward, extend your leg as you kick to the side with the edge of your foot.
Plade it back down and repeat.
Use the same 4-count as Front Kicks
20 Rt.
20 Lt.
Stability Ball Pushups
Start kneeling laying over ball; walk out with legs pressed together.
Ball is just below your knees and you are in pushup position.
Strong abdominal brace.
No speed. Hold the contraction longer building endurance.
Go to fatigue; roll strongly back
3 x’s
2-counts down, 2-counts up
Chest Press on Ball
Sit on ball and roll out to a bridge position (head and shoulders secure).
Strong abdominal brace.
DO NOT let your butt drop
Variation: Wide stance, narrow stance
8-20# dumbbell
15 reps
3 sets
Tricep Press
Stay on the ball from Chest Press.
With dumbbells reaching to the ceiling, hinge at elbows bringing db’s to temples; press back up.
8-15# dumbbell
15 reps
3 sets
Bicep Curls
Stand with your arms straight out in front of you (pretend I have a stick under your arms and you are not allowed to touch the stick). You can use anything that has weight for this (dumb bells, plastic milk jugs). What is important, you don’t drop your arms or round your shoulders (stand with shoulder blades against the wall for reference point) – Killers.
15 – 20 reps
3 sets
Back to lower body
Wall Sits
Find a comfortable place in which to slide into a sit position with shoulder blades against the wall, knees over heels and body weight in the heel cup of your shoes.
Let your arms do anything but touch your legs.
Hold for as long as you can for the first set.
Rest.
Hold with one foot off floor as long as you can.
Rest.
Repeat with other leg.
Abdominals
Start in a full plank position, down on forearms and toes; hold for 20-30 seconds without dropping to knees (strong abdominal brace).
Pull back and rest in childs pose (yoga).
Do the same again, but count to 10, drop to knees but continue to hold shoulder stable and your abdominal brace, count to 10, go back to full plank….repeat full plank to knees to full plank for 3 minutes.
Food Challenge
It always feels like desserts are a luxury that cannot be afforded, especially when trying to stay healthy and eat well. So, let's do a challenge for who can make the healthiest and best tasting dessert. Bring your healthy treats on Friday Oct 30 upstairs to the conference table at lunch. We'll have taste testings and ballots for everyone to vote for their favorite. We'll evaluate both taste and caloric content. Happy cooking!
Friday, October 16, 2009
CHALLENGE!!!
Okay...here's the first challenge....
Walk/run 1000 stairs! There is no winner here, just points for participating!
Challenge must be completed by next Friday. And it must be done at one time.
Good luck!
Walk/run 1000 stairs! There is no winner here, just points for participating!
Challenge must be completed by next Friday. And it must be done at one time.
Good luck!
Week 1 Standings...
Lori – 182
Molly P. – 110
Ryan – 110
Michelle – 106
Chris Richardson - 104
Laura – 89
Chris Radigan – 82
Meghan – 82
Ashley G. – 81
Tiffani – 78
Claire – 76
Leonard – 70
Sylverline - 62
Lindee – 58
Jim – 56
Julio – 48
Heather- 47
Menesis – 33
Ashlie L - 18
Debbie - 14
Be good over the weekend! :)
Molly P. – 110
Ryan – 110
Michelle – 106
Chris Richardson - 104
Laura – 89
Chris Radigan – 82
Meghan – 82
Ashley G. – 81
Tiffani – 78
Claire – 76
Leonard – 70
Sylverline - 62
Lindee – 58
Jim – 56
Julio – 48
Heather- 47
Menesis – 33
Ashlie L - 18
Debbie - 14
Be good over the weekend! :)
Tuesday, October 13, 2009
Work out idea
My mom has been doing personal training for 20some years and was excited that everyone at Downing was trying to get in shape and maintain a healthy life style. She sent me a work out that she does for boot camp. She said she would send one out every week if people are interested. It's a good work out because it requires no equipment. Good luck
Training Suggestions:Jump It Off: Get fit the fun way with this kick-butt jump rope routine. Jumping rope torches as many calories as running. You'll work your quads, calves, core and shoulders; improve your coordination in just 4 weeks.
- High Knees - While jumping rope, raise one knee up as high as you can and repeat other knee for 1 minute.
- Side-to-Side - Begin with 1 minute of traditional rope jumping. Continue jumping, but hop laterally from right to left for 1 minute.
- Twist - Begin with 1 minute traditional rope jumping. Continue jumping for 1 minute more, but begin twisting at the waist, keeping your upper body straight while pivoting your legs to the right and then the left with each jump.
- Fast "air jumprope" - Forget the rope; use "pretend rope" for fast double jumps for a count of 10; walk it out 20 seconds; repeat 5x's. Between each jumprope exercise
- Plank up/downs: Start in a full plank position. Lower down to right forearm, then left, go back up to right hand, followed by left hand (down, down, up, up, down, down, up, up) for 8x's. That makes 4 sets of Plank up/downs and 4 cardio sets.
-Drink water. Prepare for pushups:- Standard pushups- go to fatigue (20-30)
-Crunches - 1 minute
-Pushups, starting from the bottom - push up slow, drop quickly, hold, repeat (15)
-Crunches - 1 minute
-Pushup with clap (watch tension in the neck). Don't do if you jam neck, traps, shoulders)
-Bicycle crunches - 1 minute Drink water. Prepare for Plyojumps
-Squat down, explode jump with knees HIGH - 10x's FASt
-Walk it out with lunges with right leg lead only 15 out/15 back
-Squat down, explode 1/4 turn to right, squat and explode jump to center, same on left - 10x's FAST
-Walk it out with lunges with left leg lead only - 15 out/15 back- Football drill stationary squat runs - center, right, left, right, left...... 1 minute
Running for half hour for cool down would be benificial.
See what this feels like after doing this 3 times this week, non-consecutive days.
Training Suggestions:Jump It Off: Get fit the fun way with this kick-butt jump rope routine. Jumping rope torches as many calories as running. You'll work your quads, calves, core and shoulders; improve your coordination in just 4 weeks.
- High Knees - While jumping rope, raise one knee up as high as you can and repeat other knee for 1 minute.
- Side-to-Side - Begin with 1 minute of traditional rope jumping. Continue jumping, but hop laterally from right to left for 1 minute.
- Twist - Begin with 1 minute traditional rope jumping. Continue jumping for 1 minute more, but begin twisting at the waist, keeping your upper body straight while pivoting your legs to the right and then the left with each jump.
- Fast "air jumprope" - Forget the rope; use "pretend rope" for fast double jumps for a count of 10; walk it out 20 seconds; repeat 5x's. Between each jumprope exercise
- Plank up/downs: Start in a full plank position. Lower down to right forearm, then left, go back up to right hand, followed by left hand (down, down, up, up, down, down, up, up) for 8x's. That makes 4 sets of Plank up/downs and 4 cardio sets.
-Drink water. Prepare for pushups:- Standard pushups- go to fatigue (20-30)
-Crunches - 1 minute
-Pushups, starting from the bottom - push up slow, drop quickly, hold, repeat (15)
-Crunches - 1 minute
-Pushup with clap (watch tension in the neck). Don't do if you jam neck, traps, shoulders)
-Bicycle crunches - 1 minute Drink water. Prepare for Plyojumps
-Squat down, explode jump with knees HIGH - 10x's FASt
-Walk it out with lunges with right leg lead only 15 out/15 back
-Squat down, explode 1/4 turn to right, squat and explode jump to center, same on left - 10x's FAST
-Walk it out with lunges with left leg lead only - 15 out/15 back- Football drill stationary squat runs - center, right, left, right, left...... 1 minute
Running for half hour for cool down would be benificial.
See what this feels like after doing this 3 times this week, non-consecutive days.
Sunday, October 11, 2009
helpful hints
Here are some websites that might be helpful for your weight-loss and healthy lifestyle building efforts:
http://www.the-fitness-motivator.com/lose-weight-fast.html
http://findarticles.com/p/articles/mi_m0801/is_5_67/ai_n16134020/
http://dailyburn.com/
http://exercise.about.com/cs/weightloss/a/week_one.htm
http://health.msn.com/fitness/fit-zone/slideshow.aspx?cp-documentid=100182856
http://www.halhigdon.com/10ktraining/10knovice.htm
http://www.the-fitness-motivator.com/lose-weight-fast.html
http://findarticles.com/p/articles/mi_m0801/is_5_67/ai_n16134020/
http://dailyburn.com/
http://exercise.about.com/cs/weightloss/a/week_one.htm
http://health.msn.com/fitness/fit-zone/slideshow.aspx?cp-documentid=100182856
http://www.halhigdon.com/10ktraining/10knovice.htm
Ready, set, go!
Ok, friends. It's time for the Biggest Loser Downing Style to begin. Here are all the rules spelled out for you:
How –To: Each participant will compete individually to collect the most points. Points will be gained by losing weight, exercising, and participating in challenges over a 10 week period. Each participant will keep track of their points by using a point log provided to them. On Friday mornings, each participant will be responsible for weighing in and then turning in their logs to Tiffani by no later than 12 pm. She will post the scores on the website. Points are earned as follows:
-4 pts per 15 min. of exercise (not to exceed 2 hours per day)
-10 pts per 1 lb lost
-minus 1 point per 1 lb gained
-5 pts per Challenge completed
-10 pts per Challenge won
*Exercise is considered that which is a reasonable exercise activity: Walking to Dazbog or up and down the stairs during the course of your regular work day doesn’t count!
Your weight is kept confidential. Only Tiffani will see your weight. Only point totals will be posted each week. If you still aren’t comfortable with Tiffani seeing your weight then this might not be the competition for you!
Weigh-In: Each Friday morning Gene’s office will be open for you to weigh in. The first official weigh-in (for weight loss) will be Friday 10/16.
*Monday 10/12 Gene’s office will be open from 8-10am for you to weigh-in to determine your starting weight. You will then enter your starting weight into Week One’s log.
Start: Monday 10/12: First Weigh-In to determine starting weight
-can start counting exercise points
Friday 10/16: Weekly Weigh-In begins; weight loss points begin
Rules: Honesty and integrity are expected.
-Maximum of 2 hours per day can be used for exercise points. YOU ARE ON THE HONOR SYSTEM!!!
-Points must be turned in by 12 pm each Friday.
Prize: Each participant will be asked to give $5 to the prize pot. If a participant declines this donation they will be ineligible to receive the prize money if they win and the money will go to the next highest winner who gave $. Please give your money to Claire when you weigh in on Monday.
Point Log: Excel workbook that does all the work for you! Enter your exercise points each day. Enter your starting weight for each week and pounds lost after weigh-in. Your points are calculated for you. Either print the sheet for the week or email that specific sheet to Tiffani.
Challenges: Any individual can issue a challenge. A challenge can be anything from running a mile to the most delicious low-fat meal idea. Participation is optional, however any challenge issued must be made available to all participants. You get points for participating and winning! The winner gets a prize!
Website: A blog has been created to keep track of the standings. www.mhcddowning.blogspot.com. You will receive an email invitation to become a contributor/author to this website. Everyone will be able to post comments, leave tips, and exchange recipes. This will also be the forum where you post a challenge. Weekly standings will be posted every Friday so be sure to check the site.
May the Biggest Loser win!
How –To: Each participant will compete individually to collect the most points. Points will be gained by losing weight, exercising, and participating in challenges over a 10 week period. Each participant will keep track of their points by using a point log provided to them. On Friday mornings, each participant will be responsible for weighing in and then turning in their logs to Tiffani by no later than 12 pm. She will post the scores on the website. Points are earned as follows:
-4 pts per 15 min. of exercise (not to exceed 2 hours per day)
-10 pts per 1 lb lost
-minus 1 point per 1 lb gained
-5 pts per Challenge completed
-10 pts per Challenge won
*Exercise is considered that which is a reasonable exercise activity: Walking to Dazbog or up and down the stairs during the course of your regular work day doesn’t count!
Your weight is kept confidential. Only Tiffani will see your weight. Only point totals will be posted each week. If you still aren’t comfortable with Tiffani seeing your weight then this might not be the competition for you!
Weigh-In: Each Friday morning Gene’s office will be open for you to weigh in. The first official weigh-in (for weight loss) will be Friday 10/16.
*Monday 10/12 Gene’s office will be open from 8-10am for you to weigh-in to determine your starting weight. You will then enter your starting weight into Week One’s log.
Start: Monday 10/12: First Weigh-In to determine starting weight
-can start counting exercise points
Friday 10/16: Weekly Weigh-In begins; weight loss points begin
Rules: Honesty and integrity are expected.
-Maximum of 2 hours per day can be used for exercise points. YOU ARE ON THE HONOR SYSTEM!!!
-Points must be turned in by 12 pm each Friday.
Prize: Each participant will be asked to give $5 to the prize pot. If a participant declines this donation they will be ineligible to receive the prize money if they win and the money will go to the next highest winner who gave $. Please give your money to Claire when you weigh in on Monday.
Point Log: Excel workbook that does all the work for you! Enter your exercise points each day. Enter your starting weight for each week and pounds lost after weigh-in. Your points are calculated for you. Either print the sheet for the week or email that specific sheet to Tiffani.
Challenges: Any individual can issue a challenge. A challenge can be anything from running a mile to the most delicious low-fat meal idea. Participation is optional, however any challenge issued must be made available to all participants. You get points for participating and winning! The winner gets a prize!
Website: A blog has been created to keep track of the standings. www.mhcddowning.blogspot.com. You will receive an email invitation to become a contributor/author to this website. Everyone will be able to post comments, leave tips, and exchange recipes. This will also be the forum where you post a challenge. Weekly standings will be posted every Friday so be sure to check the site.
May the Biggest Loser win!
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