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Fitness Friday

Welcome to Claire’s Healthy Home!  I am so glad to have you visit.

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If you are new here, Fitness Friday happens about twice a month with an encouraging post from Rachelle at Livin’ The Fit Life.  So thrilled to have her here today….

 

Being fit and healthy is a passion for me, especially now that I am in my 30’s and have to work harder and smarter.  I have always been a cardio girl. I love to run and this is my true passion.  However, as I got older I knew that weights needed to enter my life and I wasn’t too happy about it.

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You see, after you turn 30, your body starts to lose muscle. What does that mean? That in order for your body to burn the same number of calories as it did in your twenties, you need to start building your muscles back up.  The more muscle you have, the more calories you burn.
Most women look at me funny when I tell them to lift weights.  They have the wrong idea that if you lift weights you will look like a bodybuilder with massive muscles.  Of course this won’t happen.  Lifting weights will tone your body and increase your calorie burn to make your workouts more effective.
3 great starter exercises with weights are squats, bicep curls and tricep extensions.  I don’t know about you, but triceps are an issue for many women as we don’t typically use those muscles in everyday life.
Start out with smaller weights (3-5 lbs.) and do 3 sets of 10 reps each, alternating exercises as you go.  As you move forward you can change your routine by increasing your weight and your reps.  You can then start to add more exercises to your routine to change your overall body.
I am also a huge proponent for using your own body weight for resistance.  I like this method because you can work out at home with just yourself and nothing else.  Examples of these type of exercises would be push-ups, crunches, tricep dips, etc.  This way you can build your muscles without having to spend money on weights or the gym.  Also, for moms with young children at home, you can stay at home and still get your sweat on:)

I hope you will all add some weight training to your workout regimen.  Your body will thank you!

Now everyone get your sweat on and start Livin The Fit Life!

Rachelle

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Mini Pizzas

Welcome back!  Thanks so much for the visit.

I have another fabulous dinner idea to share with you.

Mini Pizzas!  Healthy, Fun, Delicious ….. and everyone gets to make theirs exactly the way they want.

Step 1……Gather ingredients

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Pick your ‘crust’…we used pita and flatbread.

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Add in your sauce and cheese.

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The options for this step are limitless!  Pick your veggies, fruits and meats to offer.

 

Step 2…..Assemble Pizzas

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Step 3…..Cook and Enjoy!

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Place on baking sheet and put in 350 degree oven for 5 – 10 mins (until warm and cheese is melted)

We enjoyed these with family friends.  Perfect for all the kids.

YUM!  There is no real recipe to post for this…just gather and wing it.

Looking forward to your next visit,

Claire

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Crock Pot Turkey Chili

Yum!  Make this in your crockpot and you have an easy, healthy winter meal.

 

 

 

 

 

1 ½ lb lean ground turkey

1 T EVOO oil

2 large onions, chopped

3 cloves garlic, minced

16 oz no salt added tomato sauce

1 ¾ C water

3 T chili powder

1/8 t cayenne pepper, or to taste

1 t ground cumin

1 T fresh oregano or 1 teaspoon dried oregano

fresh ground pepper to taste

½ t salt (optional)

15 oz canned pinto beans, rinsed and drained

15 oz canned black beans, rinsed and drained

DIRECTIONS:

1. Heat a non-stick skillet over medium high heat. Add ground turkey and saute’, stirring occasionally, 4-5 min or until no longer pink.

2. Pour contents of pan into a strainer or colander lined with paper towels. Allow fat and liquid to drain out.

3.  Saute’ onions in oil 2-3 mins or until translucent.

3. Add ALL ingredients in a crockpot. Cook on low 8 hours.

That’s it!  Easy and Healthy.

Enjoy!

Claire

Fitness Friday

Contributor Post by Rachelle….

Often when people start an exercise routine, they wonder just exactly how many calories are being burned during their activities. It can be quite confusing. To know this information can help, especially when you are trying to lose weight. I found a great website where you can type in your weight and your activity and it will tell you approximately how many calories you are burning.

Here are a couple of examples for you:

150 lb. woman

60 minutes Bodypump class=500 depending on effort

60 minutes Spin class=675 depending on effort

60 minutes Running 6mph=684

60 minutes Walking 4mph=381

60 minutes Pilates intermediate=351

60 minutes sex =288

220 lb. man

60 minutes Bodypump class=607 depending on effort

60 minutes Spin class=1003 depending on effort

60 minutes Running=1135

60 minutes Walking=515

4 hours of golf carrying own clubs=2429

4 hours of golf using cart=1373

Of course these can go up or down depending on how hard a person is pushing themselves, muscle mass, and weights/tension used.

Here are the calories of a few of our favorite foods/drinks that can be easily eliminated from someone’s diet and make a big difference in weight loss.

1-6 oz. glass of wine=120

1 chocolate chip cookie (homemade)=78

1 12 oz. soda=140

1 coffee shop latte=150 (depending on what is added/type of milk etc.)

A pound of body fat equals 3500 calories. With a bit of extra activity and by eliminating a few indulgences, you are well on your way to a healthy and active lifestyle!

Let today be the day you decide to make a change. Let today be the day you decide to be healthy.

Now I know there are many reasons or excuses to not take this leap. No support at home, busy schedule, don’t know where/ how to start. I read a great running quote today.

“The only one who can tell you ‘you can’t’ is you. And you don’t have to listen” -Nike

Don’t you love that! YOU make the choice. YOU make the change. YOU feel the satisfaction. YOU reap the benefits.

Make the choice to be healthy today. You won’t regret it, I promise!

Rachelle

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