Homeschool Moms Staying Fit - Homeschool Blogger

Staying Fit Offering FREE Fitness Log!!

Wed, 20 Feb 2008 20:49:00 -0600

I know that I LOVE all the help I can get when it comes to fitness and keeping me on track. I created this fitness log that I would like to give to you. It's nothing fancy but it helped to keep me focused and showed me my progress. I hope you enjoy it!

Fitness Log

Stay Fit,
Lisa

Staying Fit Walk Off A Meal A Day Challenge

Wed, 20 Feb 2008 18:27:00 -0600

I know it's been a LONG time since I have posted, but I'm hoping to change that. I want to kick things off with a new blog look and a 10 day challenge!!!

When you sign up (use the clickable button to the right) you can download a FREE 10 day meal and exercise plan. If you have not tried Leslie Sansone, I think you will enjoy her. I hate to work out in front of strangers. Leslie tapes let me walk in the comfort of my home, rain or shine. YES, that is what I said... I can walk in my home. Leslie has a unique way of taking a 1, 2, 3 even up to a 5 mile walk right in your home.

I'm not being paid to advertise Leslie's products and the link is not a payable link. I have used her products and have been successful with them. Try the 10 day challenge TODAY!!

Stay Fit,
Lisa

The Destructive Power of the Appetite and How to STOP IT!!

Wed, 14 Jun 2006 08:27:00 -0500

NEVER feel like you�re alone in your battle with food. The battle with the appetite has been going on since the beginning of time.

The Bible is full of examples where our appetite has played a destructive power�take a look:

It was because of appetite that Eve, and later Adam fell into sin by eating the forbidden fruit. (Gen. 3:6)

Esau was unable to gain control over his appetite and sold his birthright, which entitled him to a position of great honor and importance for a bowl of SOUP!! (you would have thought he would ask for a BIG meal) (Gen. 25:29-34)

This is a good one here�the descendants of Israel!! God sent them food from heaven (manna) to eat. Did they appreciate it?? NO, they complained they didn�t like it (Numbers 21:5) This wasn�t the first time their appetites had gotten them into trouble. Take a look at Numbers 11:4-6.

So how do we STOP this destruction?? Through the help of our Lord and Savior and by doing our part by:

v Prayer

v Educate ourselves on health and fitness and get our body in motion

We have turned our eating habits into total chaos and we must learn to take control over them again. You CAN have victory over this destructive power. Remember, Jesus said that �with God all things are possible.� (Mat. 19:26) We can�t do it ourselves we need His divine power and grace.

God gives us His promise for our health: �I will restore health to you and heal you of your wounds,� says the Lord� (Jer. 30:17)

Glorify God in your body and in your spirit, which are God�s. (1 Cor. 6:20)

You are NOT alone in your fight with health and fitness! Whenever you need encouragement turn your Lord, He will ALWAYS be there.

If you are struggling and need someone to share with or a prayer partner, please email me anytime. I will be happy to give you words of encouragement, Bible scripture that may help or if you just need someone to listen to you�I�m here!

legolda@gmail.com

Blessings to you.

How to Develop Portion Control Habits!!

Tue, 13 Jun 2006 09:42:00 -0500

I have given you TONS of tips and ideas on how to get your body in motion. I hope you will make them a habit in your quest. NOW, let�s move onto eating habits.

The first thing to learn for healthy eating is portion control. Our nation has gotten out of hand in this area. We need to reconnect ourselves to how God intended us to view food.

The **SECRET** to portion control:

We MUST understand and apply to our lifestyle that there is about a 15 minute delay that exists between when we eat and when our bodies tell us that we are FULL!

This is why it�s SO important to slow down and enjoy our food. We need to look at our meal time as a festivity. This is the time we can honor and send up praise to our Father for �Giving Us Our Daily Bread� and a time to rejoice with our family, the way God intended meal time to be. When we take the time to pray, praise, laugh and enjoy our family, eating becomes second and it gives our food time to travel throughout our body.

Learning to stop eating a little early will NOT come instinctively. Just as we have trained ourselves in daily Bible reading, prayer, making our homeschool schedules we must train ourselves in eating right.

If we can apply the 15 minute delay to our meal time your quest for health and fitness just got off to a SUPER start!!

Approach to developing portion control habits

� Serving Size�Take the time to educate yourself on what a portion size is. Remember this

Serving Size Equivalents�

Meat- a deck of cards

Potatoes, pasta or rice- light bulb

Fruit or vegetable- tennis ball

Butter, oil or dressing- 9-volt battery

Dessert- cassette tape

� Smaller Dishes�If you switch to smaller plates you will eat smaller. But remember, when you finish your one plate, walk away! If this seems hard for you to do then start with one meal till you have accomplished this habit for ALL meals. You MUST set goals for yourself!!

� NO More Seconds�Make sure there are NO seconds to go back for! If your family is still hungry keep fresh veggies on hand. If they don�t want them then they�re not REALLY hungry after all.

� Soup or Salad Anyone?�Having a salad(easy on the dressing) or small bowl of soup before your main course will help give you a full feeling. Remembering to drink a glass of water about 20 minutes before meal time will help also. Don�t forget to stop and enjoy your family after your salad or soup. There is NO hurry to be finished with dinner in 15 minutes. This will help with the 15 minute delay as well.

Just like teaching our children takes discipline so does our quest for health and fitness.

Blessings Everyone!

Exercise AND Have a Clean House?? YES, You CAN!!!

Tue, 13 Jun 2006 07:24:00 -0500

Exercise AND Have a Clean House?? YES, You CAN!!!
Here are some indoor activities that'll get your housework done and start you on the road to fitness!!

Suck It Up. Vacuuming is great exercise, especially if you make a conscious effort to concentrate on tightening your muscles as you push out and pull back in the machine. Your carpets � and your biceps � will thank you for it! **TIP** Stick to the old vacuum cleaners, the kind that is NOT self propelled. Your body will thank you!!
Squeaky Clean. Washing your windows makes for great stretching and toning exercises; the combination of up and down movements will work wonders on your arms and shoulders.
Get Organized. Been putting off that major reorganizing project? Call it exercise and get it done! Take the contents of your pantry, book shelves, linen closets, etc. out, then reach up and put them back in, in order. You're getting in another great upper-body workout!

Wipe, Breathe, Wipe, Breathe
Now the trick is getting your heart rate up. No problem, with these suggestions from Cory Everson, California-based fitness expert and six-time Ms. Olympia:

Let's Go To the Videotape. Exercise tapes and DVD's are great utilities for rainy days, mothers with toddlers and extreme heat. You can choose from beginner to advanced and pick a different video every day (pilates, aerobics, beginner kickboxing � just about anything you can think of), to challenge and motivate yourself. If your routine gets boring, pull out a fun one, such as salsa dancing or disco aerobics and let the children dance along!
Step to It. Instead of going to step class, use the steps in your house. Vary the moves: First, step up and down on the bottom step for two to three minutes; rest a minute or two and repeat. As an additional approach: Holding onto the handrail, walk up and down the first three stairs (great for butts and thighs). When you get the hang of that, try walking briskly up and down the stairs a few times (use the hand rail for support). **TIP**(This is my favorite one!!)When you need to use the bathroom�take the STAIRS!! That�s right! If you�re drinking your 8 glasses of water, chances are you are visiting the bathroom lots more. Don�t use the closes one�take the stairs!
Whistle While You Work. Crank up the music and take on the quick clean challenge. While you're at it, take little breaks to do these moves:

Stair Dips. Sitting on the bottom step, knees bent and leaning on your heels, put your weight on your hands and lift your body up and down 12 to 25 times to work out your chest, triceps and shoulders.

Crunches. Lie on the carpet or rug with hands across your chest and your chin tucked; do 10 to 30 crunches, lifting your shoulders slightly off the ground and squeezing in your stomach muscles.

Wall Push-Ups. Do 10 to 20 push-ups � off the wall! Or do them the traditional way.
Join the Circuit. Circuit training is a great way to burn calories. Walk in place at varying speeds for ten minutes. Follow with 10 minutes of toning exercises. Then, another 10 minutes of aerobic exercises (maybe a videotape), and the finish: 10 more minutes of toning.

Make "Me" Time
The phones ring, the kids are calling you, sometimes it seems impossible to catch a minute's breath. When everyone you know needs you for something or other, here's how to work in your much-needed private time.

Work out before your kids wake up, or do it after they go to bed.
Make your workout part of your social life � do it with your buddies!
Take the phone off the hook or let your calls go to voicemail. You'll get back to whoever called later.

Remember ladies:

**FACT** The ONLY way to lose weight is to burn more calories than you eat!!

13 Ways of Staying Fit When There's NO Time to Exercise!!

Mon, 12 Jun 2006 09:22:00 -0500

Those of us who are balancing multiple roles � as parent, worker, spouse, homeschool teacher, household manager, etc. -- often find that 24 hours per day simply aren�t enough. Fitness gets put on the back burner.

Even if you�re lucky enough to be able to set aside time to work out, things like childhood illnesses, homeschool events, etc. have a way of eating up these extra hours along with our best intentions.

You may not have time to go to the gym, but you can still be physically active and boost your metabolism using a bit of creativity in planning your day. I started thinking about ways to be physically active when going to the gym was out of the question. Here are some ways to fit exercise into a packed-full day:

If you�ve got a young sports enthusiast in the family, play along. Shooting baskets and kicking a soccer ball around the yard are great ways to get your heart pumping. Thirty minutes of cardio training are recommended, but even five to ten minutes will elevate your energy and speed your metabolism.
Take the kids for a walk. If their pace is too slow, add some lunges, jumping jacks, or running in place every few minutes to make yourself work harder.
Pull young children in a wagon through the neighborhood. Or give them a ride in a jogging stroller.
Let little children ride bicycles or tricycles while you jog behind.
Get into some vigorous sweeping, mopping, or vacuuming. These types of housekeeping chores can burn a significant number of calories.
We�ve all heard the benefits of taking the stairs instead of the elevator. Everything you�ve heard is true.
Likewise, getting off the bus or subway a stop or two before your destination on a regular basis adds up to a lot of heart-healthy walking.
Do Pilates while you, or the kids, unwind in front of a movie. While watching TV, do push-ups or sit-ups during commercials. Even one per commercial during a two-hour movie can give you some good exercise.
Take your homeschooling breaks outdoors and have a brisk, short walk. You�ll also improve your concentration and mood.
Dance or do aerobics at home. No one�s watching, anyway. If you like, include the little ones and turn it into a game.
Practice stretching while talking on the phone, listening to the news, or while dinner is cooking. .
Find the high-energy items on your to-do list and tackle these when you need physical activity. Think about washing the car, digging the garden, mowing the lawn, or reorganizing a closet.
Get up 15 to 30 minutes earlier than the rest of the family and use this time for a run, a walk, or prayer time.

How to Balance Your Energy!

Mon, 12 Jun 2006 07:26:00 -0500

Energy balance means that the energy you put in your body � from all the food and drink calories you consume � equals the energy you burn to keep your body going and perform your daily activities. Consider these tips to achieve that balance:

Energy In

Choose food portions no larger than your fist.
Choose a checkout line without a candy display.
Eat a low-fat, high-fiber breakfast � it may make you less hungry later in the day.
Cut high-calorie foods like cheese and chocolate into small pieces and eat fewer pieces.

Energy Out

Take the long way to the water cooler.
Buy a set of hand weights, and play a round of Simon Says with your children � you do it with the weights, they do it without.
Choose "labor-spending" devices instead of "labor-saving" devices: Wash the car by hand instead of going through an automatic car wash.
Go on a family bike ride or hike.

**TIP**: I NEVER eat off a regular plate anymore. I use a salad plate. The salad plate is smaller so less goes on it!! Give it a try.

Easy Meal Plan for Your Walking Diet

Sat, 10 Jun 2006 09:49:00 -0500

Diet Meal Plan

Each day, pick a breakfast, lunch, and dinner from below. Depending on your calorie goal (in general, women should aim for 1,500 to 1,800 calories a day, and men 2,300 to 2,600 calories a day), you can have up to three snacks a day. You should also drink two glasses of 1% or fat-free milk (100 calories each) a day, and add a fruit or vegetable to any meal that doesn't already contain one.

Also, eat at least one vegetable salad a day. (You can use any of these ingredients: lettuce, peppers, cucumbers, carrots, onions, broccoli, tomatoes, and 2 tablespoons of low-fat dressing.) Men can have an additional two fruits and one milk daily. In addition, take a multivitamin/mineral supplement that contains 100 percent of the Daily Value of most nutrients, plus 100 to 500 mg of vitamin C and 500 mg of calcium (if you're under 50); take two 500-mg doses of calcium (morning and evening) if you're 50 or older.

Breakfast (serves 1; average 300 calories)
Cereal: 1/2 cup high-fiber cereal with 1 cup fat-free milk and 1 cup fruit

Toast: 2 slices whole grain toast with 2 teaspoons peanut butter and 1 banana

Loaded Omelette: 1 egg plus 2 egg whites, 1/2 cup each chopped green bell pepper and chopped mushrooms (coat skillet with cooking spray); 2 slices whole grain toast with 1 teaspoon diet margarine

Egg-Cheese Muffin: 1 poached egg and 1 slice reduced-fat American cheese on a whole wheat English muffin

Whole Wheat Breakfast Cereal: Mix 1 cup cooked bulgur wheat with 2 teaspoons light brown sugar, 2 tablespoons chopped dried apricots, and 1 tablespoon chopped walnuts

Lunch (serves 1; average 375 calories)
Fast Food: Grilled chicken sandwich with extra tomato and extra lettuce, no mayo or creamy sauces; garden salad with fat-free dressing

Veggie Burger: Serve on whole grain hamburger bun with 3 large romaine lettuce leaves, 2 thick tomato slices, and 2 tablespoons honey mustard; small bag of baby carrots

Sandwich: Lean turkey breast, ham, or roast beef (3 ounces) on 2 slices whole grain bread; 1 ounce 50 percent reduced-fat Cheddar cheese, 1 cup arugula leaves, 2 slices tomato, and 1 tablespoon honey mustard

Pita Egg Salad: Chop 2 cooked egg whites and 1 hard-cooked egg. Blend in 1/4 cup chopped onion, 2 tablespoons light mayo, 1 tablespoon mustard, and ground black pepper to taste. Cut the top off a 6 1/2" whole wheat pita pocket, then stuff with the egg mixture, romaine lettuce leaves, and tomato slices.

Easy Tuna Melt: Mix 1/2 can tuna (in water) with 2 tablespoons light mayo, 1/4 cup finely chopped celery, and 1/4 cup grated carrot. Divide mixture evenly between 2 whole wheat English muffin halves. Top each with 1/2 ounce low-fat Cheddar or low-fat American cheese. Broil until the cheese bubbles.

Dinner (serves 2; average 475 calories per serving)
Grilled Maple Tuna: Marinate two 5-ounce (uncooked) tuna steaks in 3 tablespoons maple syrup, 4 tablespoons orange juice, and ground pepper to taste for 20 minutes. Remove from marinade, and grill or broil approximately 3 minutes on each side. Serve each piece with 1 medium baked potato (topped with 2 tablespoons low-fat sour cream) and 1 cup steamed green beans with 1 teaspoon diet margarine.

Quick Parmesan Spinach with Chicken: Microwave a microwave-ready 9-oz bag of fresh spinach (or 2 cups frozen chopped spinach) according to package directions (about 3 minutes). Carefully remove hot spinach from bag, and place 1 cup in each of 2 microwave-safe bowls. In each bowl, add 1/2 cup cooked chicken strips such as Perdue Short Cuts or Louis Rich Carving Board, and sprinkle on 3 tablespoons Parmesan cheese. Microwave each bowl for 30 to 45 seconds, until cheese begins to melt. Serve with 1 slice whole wheat bread.

Mediterranean Pasta: Heat 2 cups frozen broccoli spears, 1 cup white kidney beans, and 1 cup of your favorite jarred pasta sauce in a microwave-safe bowl for about 3 minutes, or until heated through. Divide in half, and serve each over 1 cup cooked linguine.

Salmon, Couscous, and Asparagus: In a 1 1/2-quart baking dish, pour 1 cup white wine and 1 cup water. Add 5 peppercorns, 1 whole clove, 2 bay leaves, and a peeled clove of garlic. Put in the oven at 350�F. When it comes to a simmer, add two 4-oz pieces of boneless salmon fillet. Cook skin side down for 8 minutes, or until just done all the way through. With a slotted spoon, remove salmon from liquid. Serve each piece with 1 cup whole wheat couscous and 1 cup steamed or microwaved asparagus with a spritz of lemon.

Grilled Chicken Breast (two 3-oz pieces): Serve with 1 medium baked sweet potato topped with 2 teaspoons light brown sugar and 1 teaspoon diet margarine, 1 cup cooked spinach with lemon juice, and 1 whole wheat roll with 1 teaspoon diet margarine.

Snack (average 160 calories)
Trail Mix: 2 teaspoons dried cranberries, 2 tablespoons raisins, and 2 tablespoons peanuts

Veggies and Dip: 10 baby carrots and 1 sliced cucumber with 1/4 cup fat-free vegetable dip

Popcorn and Juice: 3 cups low-fat microwave popcorn and 8 ounces calcium-fortified orange juice

Cookies: 3 medium chocolate chip cookies

Low-Fat Yogurt or Ice Cream: 1/2 to 1 cup

Fruit Salad: 1 sliced kiwifruit, 1 cup sliced strawberries, and 1/2 cup blueberries, topped with 1/4 cup fat-free whipped topping

Dry-Roasted Peanuts: 1/4 cup

Oat Bran Pretzels and Frozen Yogurt: 1 ounce of pretzels and 1/4 cup yogurt

Brown Sugar Apple Bagel: Mix 1/2 apple (chopped) with 1 tablespoon fat-free cream cheese, 1 teaspoon brown sugar, and 1/4 teaspoon ground cinnamon. Spread on 1/2 whole wheat bagel.

Cheese and Crackers: 4 reduced-fat Triscuit wafers and 1 ounce reduced-fat Cheddar cheese

If you would like a PDF file of this plan sent to you please email me here

legolda@gmail.com

Stress Management Tip

Sat, 10 Jun 2006 08:42:00 -0500

Being a homeschool mom can have it's stressful days, so here is a tip that may not only help you but can also help your children.

For every one hour of work, take a five minute break and stretch, walk, or pray. With just a few minutes of relaxation (or doing something other than work), you'll increase your physical activity as well as productivity and feel better throughout the day.

I make my children follow this simple tip when they have been working hard on their school work. They are less grumpy and can move on to the next project with ease.

Exercises That Work During TV Shows & Commercials!!

Fri, 9 Jun 2006 15:14:00 -0500

Hi Everyone,

I made a PDF file that shows 7 great exercises that will work to help you keep toned and so easy to fit into your daily schedule.

I have to say we do not watch much TV at our house but we do have story time. We will check out a book on tape for us to listen to. I will use this time to do some of these exercises.

I LOVE to do the Heel Raises while washing dishes or while I iron the clothes.

If you have problems with the download please let me know and I will be happy to email you the file. My email address is

legolda@gmail.com

Exercises for TV! Just click here.