Mind Ur Trainer - Finding the Time to Exercise

Mums walking their babies
Originally uploaded by Leonard John Matthews

Our lives are busy. All of us! If you are working full time 40+ hours a week away from the home, or if you are a stay at home mom or dad. Even if you work part time and have activities happening outside of the house and/or job. Regardless of where you are in life, we are all busy people. And oftentimes that busy-ness keeps us away from workouts. We will often find excuses in every arena of our lives to avoid a workout. But just like eating and bathing are a part of our daily routine, so should exercise.

At home workouts, or daily walks through a park or neighborhood keeps you fit and healthy. Joining a gym is ideal if you have the time, funds and dedication. But for those days when the motivation just isn't there, then do what you can. Take a walk through your neighborhood after work, or during the day when no one is around. Got kids?! Take them on a daily stroll to the park.

Regardless of what you decide to do, make sure keep yourself hydrated! So get at it! Work it Out!

Mind Ur Knowledge - The Importance of Water

Did you know that water is very important for you as you exercise? Check out this article and see why-

Proper Hydration for Exercise - Water or Sports Drinks
Water is the most essential ingredient to a healthy life. Water has many important functions in the body including:


•Transportation of nutrients / elimination of waste products.

•Lubricating joints and tissues.

•Temperature regulation through sweating.

•Facilitating digestion.

Importance of Water During Exercise

Proper hydration is especially important during exercise. Adequate fluid intake for athletes is essential to comfort, performance and safety. The longer and more intensely you exercise, the more important it is to drink the right...

http://sportsmedicine.about.com/od/hydrationandfluid/a/ProperHydration.htm

Mind Ur Exercise - One Legged-Shoulder Press Using a Balance Board

Many people have asked me about using balance boards, others have asked me the purpose of the balance board. Plain and simple, a balance board is.... for balance. It helps you with coordination, helps maintain stability and can improve an exercie while decreasing the chance of injury... if done correctly.

This weeks exercise incorporates the balance board or wobble board as it is sometimes referred.

The One Legged-Shoulder Press using a balance board is pretty simple to do. Well at least I think its easy. In the beginning, I recommend having someone with you- I will explain why? Believe it or not, most of us lack good balance. So in order to do this exercise effectively, I would like you to find your balance first before trying to balance the weights.

Stand on one leg on the balance board and try to maintain your balance. Next, lift the other leg. Now, have someone pass you two dumbbells and place one in each hand. Press dumbbells upward until arms are extended overhead. Lower to sides of shoulders. That is one rep. Repeat this exercise 4 times. That equals 5 reps. Now change legs and complete 5 more- giving you a total of 10 reps.

I recommend 3 sets of this exercise.

Mind Ur Trainer - Staying on Track When on Vacation

The last few days have been nice... I was vacationing with the family. A well deserved vacation! First of all, that's my excuse for not posting anything yesterday- so I have to apologize. Secondly, I want to remind everyone that - even when you're on vacation - you can still maintain your wellness goals.

I have to admit, I have a hard time passing up All-You-Can-Eat buffets. So, instead of me resisting an opportunity to enjoy a good meal AND save money, I learned to eat moderately. I also promised myself that if I go to a buffet, it would be to my benefit to go during the lunch hours. Why? Because as I stated in an earlier post, it is better to eat larger meals earlier in the day, which will provide you with the energy you need throughout the day. Another reason... it usually costs less.

And don't forget your workout. Most hotels have fitness centers (which are often underutilized). So after returning from your sightseeing tours, fun-tivities, etc. spend 30-60 minutes in the gym burning off those extra calories you took in. Or better yet, take a walk along the beach, do a self-guided tour of the hotel, neighborhood, or whatever. It's not so important what you do. But it is important that you stay physically active.

So get out, have fun, and be healthy!

Mind Ur Knowledge - Myths About Your Metabolism

I'm sure you hear a lot about metabolism, much of it confusing and often inaccurate. So, I'd like to take a moment to address some of the common myths about metabolism...

Read more http://blog.thebestlife.com/The-Best-Life-Blog/bid/7793/Metabolism-Myths


- Posted using BlogPress from my iPod Touch

Mind Ur Recipes - Black Bean “Thought it was Meat" Vegetarian Chili

1 tablespoon olive oil

1 (14-ounce) package GIMME LEAN ® Ground Beef Style 
1 cup coarsely chopped onion 
1 red bell pepper, chopped
2 cloves garlic, minced 
2 jalapeno peppers, chopped

1 1/2 tablespoon chili powder 
1 1/2 teaspoons ground cumin
1/4 teaspoon crushed red pepper flakes (optional) 

1/2 teaspoon dried marjoram leaves

1/2 teaspoon dried oregano leaves 
1 1/2 teaspoon paprika

1/3 teaspoon ground cinnamon 
2 (16-ounce) cans of low sodium whole tomatoes, crushed 
1 (16-ounce) can black beans, drained

1 (15 ounce) can whole kernel corn, drained
4 tablespoons low fat shredded Cheddar cheese

In a large pot over medium-high heat, add olive oil. Add GIMME LEAN ® Ground Beef Style, cook until brown. Drain and return to pot. Stir in onions, bell peppers, red pepper, garlic, jalapeno peppers, chili powder, cumin, red pepper flakes, marjoram, oregano, paprika, and cinnamon. Cook mixture over medium-high heat, stirring occasionally. Stir in tomatoes and bring to a boil. Reduce heat and simmer uncovered for 5 minutes. Stir in beans and corn. Continue cooking for an additional 5-8 minutes. Serve topped with cheese. Makes about 10 cups


Nutrition Facts: 323.4 calories, 9.6 g protein,  23.1 g fat (3.4 g saturated fat), 20 g carbohydrates, 7 g fiber, 275 mg sodium

Mind Ur Exercise: How to Do Chair Dip Triceps Exercises

Expert Village had a great 'at home' tricep chair dip instruction video. I couldn't resist posting this video for the Mind Ur Exercise segment. It is Monday after-all. Time to work up a sweat.

FYI - by the end of the month, you will be able to combine some of the exercises that I posted to have a full body workout. Now how does that sound?!

Enjoy!

Mind Ur Trainer - The Relaunch of the Mind Ur Body Fitness Blog

Hey! Welcome to the relaunch of the Mind Ur Body blog. The healthy, down to earth (not over the top) blog that meets you and your family's health goals. Personally, I started running from those programs and blogs that seem forced. This one is a reality check that just gives you the basics for a quality life. You may not develop 24"pythons, but you will learn how to live a healthier lifestyle, live a longer life, and get a nice toned and sexy body!

U will find yoga tips, exercises of the week, great tasting - healthy meals, and soon... VERY soon, a video segment. Yeah, I'm doing a lot. Well, I've heard that I'm very ambitious- so if you want a place to go and learn how to get in the best shape of your life, keep visiting my blog.

I mean, just check out my convenient schedule:
Monday- Mind Ur Exercise (Exercises of the week).
Tuesday- Mind Ur Recipe (Healthy recipes- created by urs truly or borrowed from others)
Wednesday- Mind Ur Knowledge (A "did you know" section)
Thursday- Mind Ur Trainer (all about me! Lol)
Other days - Sometimes I may just drop by for the heck of it!

Well, enjoy the Mind Ur Body Fitness blog. There is something here for everyone.

Mind Ur Knowledge - The Importance of Breathing

Chloe- ab crunch
Originally uploaded by Margaret's Photos 2008

Did you know that breathing is very important while you exercise? According to The Fit List, breathing can make “cardiovascular training more efficient” and it also “helps with power and stability during strength and endurance training.”  (http://fitlist.msnbc.msn.com/). But first you have to do it right.

Here are a few breathing techniques that will benefit you while you’re working up a sweat. During most workouts, you should always exhale on the exertion or the most strenuous part of the exercise, and inhale on recovery, or the easiest part of the exercise. For example, when you do ab crunches and back extensions, exhale as you move upwards and inhale as you go back to the starting position.

When you bench press you should exhale as you push the bar away from your chest and inhale when you lower it to your chest.

Now cardiovascular activities are slightly different. With cardio, you should generally establish a breathing pattern that is comfortable for you, regardless of the activity. Whether you are jogging, swimming, or cycling make sure you have a steady inhale/exhale pattern. Also, try to avoid shallow breathing or holding your breath. You should take strong breaths during those activities.

I hope this was of help to you… now kick yourself into gear and mind ur breathing!

Mind Ur Recipes - The Ultimate Body Burger

The Ultimate Body Burger

1 egg

1 lb lean ground turkey

1/2 cup oats

1/2 cup chopped onions

1 cup chopped spinach

1 cup reduced-fat shredded cheddar, Gouda, or Asiago cheese 

1/4 tsp freshly ground pepper
1 1/2 tsp paprika

Preheat the broiler. In a large bowl, whisk egg, ground pepper and paprika. Next stir in cheese. Add remaining ingredients to the mix until well blended - preferably with hands. 

Next form the mixture into four patties. Cover a broiler safe pan with foil and coat with cooking spray. Broil the patties in the oven for about 4 - 8 minutes per side to the desired level of doness (i.e. medium, well, etc.). Let the burgers stand for 5 minutes before serving.

Makes 4 patties. 

Nutrition Facts: 295 calories, 30 g protein,  15.5 g fat (6.6 g saturated fat), 16 g carbohydrates, 3 g fiber, 210 mg sodium

Nutrition Bonus:  Calcium (15% dv), Iron (20% dv), Zinc (10% daily value).

Mind Ur Exercise - Split Squat Rotation

The Split Squat Rotation is an amazing fat burning exercise that also helps to banish those defiant abs. It's a simple exercise that you can do with a dumbbell, a dowel or even a broomstick.

First, you must stand upright in a split stance with one foot forward, holding a dumbbell in both hands near your chest or with dowel/broomstick across the back of your shoulders.

Next, lower your body to the floor by bending at the knees, while twisting your torso to one side.

Now, lift your body by pushing up on the front foot until you return to the upright position, while turning your upper body to face front.

Complete all your repetitions on one side before repeating on the other side.
 
This exercise works the abs, the glutes and the legs.

Benefits of Eating More!

Ha ha. Don't get excited. Eating more doesn't mean shoveling a plate of pasta down your throat, after gorging on  a Big Mac Meal... supersized. When I say eating more, I mean eating more frequently. So please, don't get it twisted.


There is an unfortunate myth that the less you eat, especially with those crash diets, the more weight you lose. That eating habit is unhealthy. Another concern is that eating less slows down of our metabolism. Did you know that when you restrict yourself your body goes into starvation mode and you burn less calories? I'm sure that this is just the opposite of what you were hoping for.

So how much and how often should you eat? For healthy weight loss and muscle gain you should eat 5 - 6 healthy meals 2 -3 hours apart. This ensures that your metabolism is strong and that you maintain higher energy levels.

Another important fact: Don't eat the heavier meals later in the day. Bob Harper of NBC's The Biggest Loser recommends eating heavier meals earlier during the day and progressively smaller meals later in the day. Calories taken in earlier in the day are more likely to provide you with the energy you need throughout the day. Those taken in later in the day are more likely to go unused and be stored as fat.