Wednesday, February 13, 2013

A Sexy Couple's Workout Just In Time For Valentine's Day

Shaping up with a sweetie will give your body and sex life a boost. Exercise gets your blood pumping and endorphins flowing, working as a natural aphrodisiac. You'll need an 8 - 15 pound medicine ball (or dumbbell) and two identical bands (of any resistance with or without handles). Perform two or three sets of 12 to 15 reps of each exercise.


Passion Pass Stand back-to-back with partner and lower into a squat with knees over ankles and weight on heels (maintain squat throughout). One person holds ball with both hands at chest level; the other person holds hands at chest, ready to receive ball. Twist right as partner twists left, passing or receiving ball (as shown). Switch directions and pass back or receive ball to complete one rep.






Cloud Nine Stand facing each other about 2 feet apart, feet hip-width apart, knees soft. Both lower into squat, arms at chest level, elbows bent, palms out. One person holds squat while the other jumps up and raises arms overhead (as shown). As soon as the jumper lands, the other person jumps up. Continue alternating jumping and squatting until both partners have jumped 15 times.








Taking the Lunge Stand back-to-back, about a foot apart. Hold one band in each hand; have partner take opposite ends. Extend arms out to sides at shoulder height, palms forward. Keeping arms raised, lunge forward on opposite legs (as shown). Maintaining lunge, bring hands together in front of chest and release. Return to standing and repeat on opposite leg for one rep.








Palm Pat Start side by side in push-up position. Lower chest toward ground. Push back to start. Then shift weight to outside arm, keeping it straight, as you turn chest to face partner, balancing on side of outside foot, legs stacked. Give partner a high five (as shown). Return to push-up position; repeat for one set. Switch places for second set.









Give and Take Stand back-to-back, about a foot apart. One person holds ball overhead while the other raises hands, ready to receive ball. Pass ball (as shown). Both bend forward, pass ball through legs and return to start for one rep.











Cupid Curls Hold one resistance band in each hand; have partner take opposite ends. Sit facing each other with bottoms of feet together, knees soft, back at a 45-degree angle with ground throughout. Turn palms up and, with elbows glued to sides, curl forearms toward chest (as shown). Return to start for one rep.






Love Seat One person sits on chair or bench. The other turns away from partner and squats in front, placing hands on partner's thighs, fingers forward. Standing partner walks feet away from body and lowers until triceps are parallel to ground (as shown). Return to start; repeat. Switch places after each set.







The One Stand 2 feet from partner, facing each other. Hold each other's wrists. Lift and extend opposite legs. Support one another and lower into one-legged squat (as shown). Return to start and repeat. Complete all reps on one leg; switch legs. Up for a third set? Switch legs halfway through.










    Thursday, February 7, 2013

    Don't Give The Cold Shoulder This Summer, 4 Exercises To Get You Ready For Tank Top Season

    Tank top season is right around the corner, which means guys and girls need to start working out their shoulders to get ready for the desert's Spring & Summer. Not that looking hot in a tank should be your only motivation — strong shoulders help you fight the effects of cubicle crunch. Jobs that require working at a desk all day result in shoulders that round forward. The solution? A workout designed that targets all three major shoulder muscles, especially the posterior deltoids, to help tone your upper body and counteract slouching.
    Women in particular should take note. Females often overlook these muscles, but toned shoulders are a must for looking hot and standing tall in the Summer sun. So with the barbecue and wedding season just a few months away, this workout will also help you look your best in both shoulder-baring cocktail frocks and strappy sundresses.
    • Dumbbell Front Raise

      Four sets of 12 reps
      Standing, hold dumbbells in front of you with your palms facing your legs. Keep your elbows and knees slightly bent as you raise your arms straight in front of you to shoulder level. Slowly return to the starting position.
    • Dumbbell Lateral Raise

      Four sets of 12 reps
      Standing, hold dumbbells with your palms facing each other. Keep your elbows and knees slightly bent as you raise your arms out to your sides in wide arcs to about shoulder level. Slowly return to the starting position.
    • Bent Lateral Raise

      Four sets of 12 reps
      Standing, hold dumbbells with your palms facing each other. Bend your torso forward, forming a 45-degree angle with the ground. Let the dumbbells hang down in front of you. With your elbows slightly bent, raise dumbbells up and out to the sides until they are parallel to the ground. As you lift the weights, focus on squeezing your shoulder blades together. Slowly return to the starting position.
    • Military Press

      Four sets of 12 reps
      Sitting, raise dumbbells to shoulder level with palms facing out and your elbows bent and pulled into your sides. Press the weights up and toward each other as you straighten your arms, keeping a slight bend in your elbows at the top. Slowly bring down and return to the starting position.

    Saturday, February 2, 2013

    10 Healthy Super Bowl Snack And Recipe Ideas

    The 49ers and Ravens are at war. They've deployed their troops to New Orleans, and the battle is about to begin. Super Bowl XLVII promises to be a pitched and brutal fight. Players will do whatever it takes to win; they'll sprint, tackle, bomb, shove, sack, pass and bull-rush into enemy territory, desperate to reach the other's end zone. The rest of us will tune in transfixed with snack plates on our laps and cheese-sauce on our lips. While the Patriots and Giants burn calories, those of us watching will be devouring them.
    This year, if you're eager to avoid the usual Super Bowl snack-a-thon, there is hope! The following 10 alternatives will help you eat like the elite, stick to your New Year's resolution, and achieve your health and fitness goals. These recipes go big on taste, light on calories, and work with any Super Bowl spread.

    1/
    Home-Made
    Pizza


    Rather than ordering a pizza loaded with greasy meat and fatty crust, prepare your own version at home! When you choose quality ingredients, you'll give your body a nice blend of healthy carbs, healthy fats, and lean protein.

    Ingredients

    • 1 large whole wheat soft tortilla
    • 1/4 cup low-sodium tomato sauce
    • 10 shrimp, cooked
    • 1 sliced chicken breast, pre-cooked
    • 2 cups diced vegetables of your choice (peppers, onions, mushrooms, tomatoes, spinach)
    • 2 oz. shredded low-fat mozzarella cheese

    Directions

    1. Smear the tomato sauce over the soft tortilla and then top with meat and veggies.
    2. Sprinkle over the cheese and then place in the oven at 350 degrees F for 5-10 minutes or until the tortilla looks crispy.
    3. Turn to broil for 1 minute or until cheese is melted and then serve.

    Nutrition Info

    • Makes 4 servings
    • 115 calories
    • 6.5 grams of carbs
    • 2.5 grams of fat
    • 15 grams of protein

    2/
    Pita Chips
    And Salsa

    Rather than opting for high-fat nacho chips, bake your own pita chips and add salsa. Salsa is a low-calorie condiment that makes sticking to your diet a breeze.

    Ingredients

    • 2 large whole wheat pita's
    • 2 tbsp. olive oil
    • Sea salt to taste
    • 1 tsp. garlic salt
    • 1 tsp. garlic powder

    Directions

    1. Preheat the oven to 350 degrees F
    2. Brush one side of each pita pocket with olive oil and then sprinkle with sea salt, garlic salt, and garlic powder.
    3. Slice the pitas into bite-sized pieces and then place in the oven on a non-stick tray for 15-20 minutes, or until lightly brown.
    4. Remove from the oven to cool for 15-20 minutes and then serve with your favorite salsa.

    Nutrition Info

    • Makes 6 servings
    • 97 calories
    • 11.5 grams of carbs
    • 5 grams of fat
    • 2.2 grams of protein

    3/
    Fruit
    With Dip

    For those with a sweet tooth, skip the candy and opt for fruit with some home-made dip. This will provide an excellent dose of vitamin C, fiber, and even a little protein.

    Ingredients

    • 1 cup sliced strawberries
    • 1 cup sliced apples
    • 1 cup sliced bananas
    • 1 cup fresh grapes
    • 1/2 cup low-sugar fruit flavored yogurt
    • 1 cup low-fat whipped topping

    Directions

    1. Mix together the yogurt with whipped topping and serve with freshly sliced fruit.

    Nutrition Info

    • Makes 6 servings
    • 92.5 calories
    • 18.5 grams of carbs
    • 1.5 grams of fat
    • 1 grams of protein

    4/
    Turkey
    Burgers

    To lighten up the classic burger, dish up some mini turkey burgers. These burgers will be loaded with protein, lower in fat, and if you choose whole-wheat mini buns or English muffins, they'll provide a good amount of dietary fiber.

    Ingredients

    • 2 pounds ground turkey meat
    • 1/4 cup raw oats
    • 1/8 cup finely diced onion
    • 1 egg white, beaten
    • 1 tbsp. chopped parsley
    • 1/2 tsp. minced garlic
    • sprinkle of salt and pepper to taste
    • 4 whole wheat burger buns or English muffins

    Directions

    1. Combine the ground turkey, oats, onion, egg white and spices in a large bowl until well mixed.
    2. Form into 8 patties and then cook on the grill or in a skillet over medium heat for 5-6 minutes per side or until brown.
    3. Serve with whole wheat burger buns smeared with a little mustard and topped with a tomato and spinach leaf.

    Nutrition Info

    • Makes 4 servings
    • 243 calories
    • 29 grams of carbs
    • 5 grams of fat
    • 29 grams of protein

    5/
    Spicy
    Popcorn


    Heat things up on game day with this delicious, spicy popcorn.

    Ingredients

    • 2 tbsp. olive oil
    • 1/2 tbsp. Worcestershire sauce
    • 10 cups popped popcorn
    • 1 tsp. paprika
    • 1 tsp. pepper
    • 1/2 tsp. salt
    • 1/2 tsp. garlic powder
    • 1/2 tsp. onion powder
    • 1/8 tsp. cayenne pepper

    Directions

    1. Combine the olive oil, Worcestershire sauce, and spices in a bowl.
    2. Drizzle over popcorn and place in the oven at 350 degrees F for about 15 minutes.
    3. Stir occasionally throughout cooking time and then serve.

    Nutrition Info

    • Makes 10 servings
    • 54 calories
    • 6.2 grams of carbs
    • 3 grams of fat
    • 1 gram of protein

    6/
    Lemon
    Chicken Wings

    If you can't give up your chicken wings, this healthier variety will serve you well. The unique lemon taste offers an alternative to traditional BBQ or teriyaki chicken wings.

    Ingredients

    • 1/2 cup chicken broth
    • 1/4 cup fresh lemon juice
    • 3 tbsp. Splenda
    • 1 tbsp. olive oil
    • 1 tsp. salt
    • 1 tsp. dill
    • 1/4 tsp. freshly ground black pepper
    • 2 pounds of chicken wings

    Directions

    1. Combine the chicken broth, lemon juice, Splenda, olive oil, salt, pepper, as well as dill in a large bag.
    2. Place the chicken wings in the bag and shake to fully coat.
    3. Place in the fridge and let marinate for about 2 hours or overnight.
    4. Once finished, place on a large non-stick baking tray and bake in a pre-heated oven at 400 degrees for about 60-80 minutes or until lightly brown. Remove and serve.

    Nutrition Info

    • Makes 8 servings
    • 155 calories
    • 0 grams of carbs
    • 11 grams of fat
    • 14 grams of protein

    7/
    Kale
    Chips

    Kale chips are low in calories, high in vitamin A and C, and rich in iron and calcium, making these a nutritional all-star. Serve them with your favorite variety of salsa and you'll be all set.

    Ingredients

    • 10 leaves kale
    • 1 tbsp. olive oil
    • Sea salt to taste
    • Onion powder to taste (if desired)

    Directions

    1. Begin by heating the oven to 275 degrees Fahrenheit.
    2. Rinse the kale leaves until clean and then toss in a bowl with the olive oil.
    3. Sprinkle over the salt and onion powder and then place on a non-stick baking sheet.
    4. Bake for 30 minutes or until they're crispy and then remove and allow to cool on a paper towel.

    Nutrition Info

    • Makes 2 servings
    • 117 calories
    • 11.4 grams of carbs
    • 7.5 grams of fat
    • 3.8 grams of protein

    8/
    Raw Veggies
    With Ranch Dip


    For those who just can't get enough ranch dip, this healthier alternative to chips and dip is sure to please. As an added bonus, the dip itself is loaded with muscle-building protein.

    Ingredients

    • 1 cup sliced cucumbers
    • 1 cup sliced celery
    • 1 cup broccoli florets
    • 1 cup cauliflower
    • 1 cup baby carrots
    • 1 tsp. crushed garlic
    • 1/2 bunch chives, sliced
    • 1 tsp. parsley
    • 6 oz. Greek yogurt
    • 1 tbsp. lemon juice
    • 1/4 cup fat-free sour cream

    Directions

    1. Combine together the garlic, chives, parsley, Greek yogurt, lemon juice, and fat free sour cream.
    2. Serve with a tray of fresh vegetables.

    Nutrition Info

    • Makes 5 servings
    • 66 calories
    • 9.6 grams of carbs
    • 0 grams of fat
    • 5.5 grams of protein

    9/
    Garlic
    Shrimp Skewers

    Rather than turning to high-fat sausage for your protein fix, skewer some shrimp. They work excellent as finger food and will look great when laid out on a plate with some fresh herbs alongside.

    Ingredients

    • 1 tsp. pureed garlic
    • 2 tbsp. olive oil
    • 1 tsp. chopped parsley
    • 1 tsp. lemon juice
    • 15 jumbo shrimp, peeled

    Directions

    1. In a bowl, mix together the olive oil, garlic, chopped parsley, and lemon juice.
    2. Add shrimp to the bowl and toss to coat.
    3. Allow to sit in the fridge for one hour or longer to marinate.
    4. Once marinated, place 4-5 shrimp on 3-4 skewers and then place on the grill, cooking for 3-5 minutes or until shrimp is no longer pink inside.
    5. Turn frequently to prevent burning.

    Nutrition Info

    • Makes 3 servings
    • 120 calories
    • 0 grams of carbs
    • 9.8 grams of fat
    • 7.8 grams of protein

    10/
    Trail
    Mix

    For those who need finger food to snack on during the game, this mix will do the trick. High in healthy fats, it will keep your appetite under control.

    Ingredients

    • 2 oz. cashews
    • 1/2 cup roasted almonds
    • 2 oz. peanuts
    • 1/2 cup dried cranberries (or fruit mixture)
    • 1/4 cup sunflower seeds
    • 1 cup whole wheat shredded cereal squares
    • 4 tbsp. olive oil
    • 1 tsp. garlic powder
    • 1 tsp. onion salt
    • 1/2 tbsp. Worcestershire sauce
    • 1/2 tsp. cayenne pepper

    Directions

    1. Mix together the olive oil, spices, Worcestershire sauce, and cayenne pepper in a bowl.
    2. In another bowl, combine the nuts, seeds, fruit, and shredded wheat squares.
    3. Drizzle the dressing mixture over and toss to coat.

    Nutrition Info

    • Makes 10 servings
    • 179 calories
    • 12 grams of carbs
    • 13.9 grams of fat
    • 4.2 grams of protein