Weighted Fire Hydrants

This exercise is the same as regular hydrants, but with a bit more "umph" - challenge.  Ankle weights are used for this version. Wrap the ankle weights around your left ankle. 

Then, get down on all fours, raise your left leg, knees bent, your thigh is parallel to the floor, then lower your leg back down to the starting position.

Do as many as you can do. Maintain proper form, especially since you have added weight for this version. Repeat the other side.

Remember to stretch after this exercise and all others that you do.  

Star Crunches

The target areas for this exercise are your abs, thighs and core.  No equipment is necessary which makes this great for when you're traveling, or at home watching TV.  

Simply, lay on your back.  You can place a mat down for comfort if needed.  Extend your legs upwards and your arms above your head.  

While you focus on squeezing your abs, lift your shoulders off the ground, and extend your arms forward as you open your legs. 

As you close your legs, lower your arms back to the beginning position. That is one rep. Repeat for your desired number of reps to complete the set. 

Simple, yet effective. Enjoy!

Zucchini Boats w/ Chicken, Tomatoes and Cheese

Dinner, definitely, should not be boring.  Nor, does it have to consist of the same method over and over and over again.  Here is a simple, and fun, way to enjoy zucchini.  Surely, you already have the ingredients on hand, or at least most of them.  

Ingredients:

• 1 or 2 large zucchini
• ½ pound ground chicken
• 1 T. olive oil
• Crushed garlic
• Grape tomatoes (halved lengthwise)
• Parmesan cheese (grated)
• Mozzarella cheese (grated)
• Dried basil

Preheat oven to 350℉. Place olive oil in a skillet. Season chicken with oregano, basil, salt and pepper.  Place chicken in skillet with oil and cook.  Be sure to ground the meat up while it’s cooking. 

Cut the zucchini in half lengthwise.  Scoop out the seeded centers of each half and discard.  Trim a bit off the bottom of the halves so that they lay flat in a shallow baking dish. Brush the insides of the halves with olive oil, garlic, salt and pepper. Place the boats into a baking dish.  Bake zucchini in prepared oven for about 15 minutes.

Remove the zucchini and add the chicken, tomatoes, parmesan and mozzarella cheeses. Bake for another 15 minutes.  Be sure the cheese has melted.

Remove from oven and sprinkle with dried basil. Enjoy.

Kayaking

Working out has so many forms, one such form that I've jumped into is kayaking.  I love the water and what a nice way to burn some calories while enjoying nature.  

As mention from this site, kayaking is a low impact activity that improves your aerobic fitness, strength and flexibility.  Some specific benefits include:

• Improved cardiovascular fitness,

• Increased muscle strength, particularly in the back, arms, shoulders and chest, from moving the paddle, 

• Increased torso and leg strength, as the strength to power the kayak comes mainly from rotating the torso and applying pressure with your legs, and

• Reduced risk of wear and tear on the joints and tissues, since paddling is a low impact activity. 

According to the American Council on Exercise, a 125 lb person burns about 283 calories per hour while kayaking. A 200 lb person burns a whopping 454 calories.  Which makes sense, because the heavier you are, the more energy you expend when you exercise.  

No matter what form of activity you do, it's going to be much better than sitting on the couch. 

If you have any interest in learning how to kayak or canoe in Northeast Ohio, click here to check out the Akron Power Squadron's site on classes, 41 North Coastal Kayak Adventures or look on the American Canoe Association list of classes near you. 

So let the mind flow like water. Face life with a calm and quiet mind and everything in life will be calm and quiet.

~ Thich Thien-An

Homemade Turkey Sausage, Turkey Pepperoni and Veggie Pizza

How many times have you wanted a pizza, but decided not to because, you knew it would be so high in fat and calories, than in the end, you would feel guilty, satisfied and upset all at the same time? 

Eating healthy doesn't involve not enjoying your favorite things.  It's all about making simple choices.  I love to have pepperoni and sausage pizza and decided to treat myself and create my own. 

You can buy an already made crust if you like, be sure to look at the fat and sodium content on the package if you do.  Here is a recipe for whole wheat pizza dough from the Food Network that I like. Click here. 

Of course, I didn't use regular sausage or pepperoni, instead I used turkey sausage and turkey pepperoni.  You can find both in your local grocery stores.  I tossed on some thawed frozen spinach, broccoli, sliced tomatoes and red onions.  For the pizza sauce, you can either use a low sodium one from the store or make your own sauce.  Prego Heart Smart Traditional Sauce is a good tasting one on the market and it's certified by the American Heart Association. 

Top it off with some reduced fat cheese and toss in the oven.  If you made your dough, be sure to check the center of your pizza before you take it out.  You don't want to be fooled by the edges being done and the center is not.  If you are using fresh dough, you can bake your pizza for a just minute or two prior to loading it up with your toppings, . 

Now you can savor the good flavor of a great tasting, healthy and homemade pizza.  

Elevated Side Leg Extension

There is always time to get a workout in.  What's more important than your body?  This is another one of my fun lower body exercises.  It's pretty similar to the fire hydrants exercise.  

Get on all fours, lift your right leg, then extend it outward.  Do not lower your leg.  Keep it elevated while you complete your goal reps.  Once, you are done, then repeat on the other side, do the same amount of reps as you did on your right leg. That is one set.

Be sure not to snap your knee when you extend your leg.  Keep your head up and repeat to yourself, "I am worth it." 

Once you are finished, you will be glad that you chose to work your butt, rather than sitting on  it. 

Enjoy! 

Side Plank Hip Raises

Developing your core is very important.  Core strength and development is beneficial to having a strong back, good posture, upper and lower body toning, just to name a few.  This exercise, side plank hip raises, is another one of my favorites.  

Get yourself situated on the floor. You want your body to be straight, over lap your right leg so that it's in front of your left, have your left arm straight, extending directly under your shoulder as shown.  It is important to not drop your shoulder.  Place your right arm on your head. 

Here's the fun part, lower your hip to the floor, then bring it back up to the starting position. Continue to lower and raise your hips, being sure to balance yourself and not drop your shoulders.  Do 10 - 15 reps then repeat on the other side. 

This exercise is a nice one for your obliques (side abs), as well as core development.  Have fun!