Hi all! 

I wanted to create a post for healthy Thanksgiving recipes that we can all add to.  If you have a great recipe or a reduced-fat, reduced-sugar, or reduced-calorie recipe of an "old favorite" please add it to this post using the "comment" feature. 

Hopefully we'll have a great list of recipes by the time Thanksgiving comes in a few short weeks!

In health,
Jackie
 
 
Weekend Homework!  

Group 1:
Set 1: 12
Set 2: 13
Set 3: 10
Set 4: 10
Set 5: max (at least 15)  

Group 2:
Set 1: 16
Set 2: 17
Set 3: 14
Set 4: 14
Set 5: max (at least 20)  

Group 3:
Set 1: 29
Set 2: 33
Set 3: 29
Set 4: 29
Set 5: max (at least 40)

See you Monday at GH Park!!            
 
Weekend HW 10/04/2009
 
Here is the weekend homework (sorry it's so late - if you can't get to it tonight, we'll work the same sets tomorrow night in Grand Haven Park):

Group 1: 
Perform the following sets with 60 seconds of rest between sets:

Set 1: 12 push-ups
Set 2: 14 push-ups
Set 3: 10 push-ups
Set 4: 10 push-ups
Set 5: Max out (at least 14 push-ups)

Group 2:
Perform the following sets with 60 seconds of rest between sets:

Set 1: 14 push-ups
Set 2: 16 push-ups
Set 3: 12 push-ups
Set 4: 12 push-ups
Set 5: Max out (at least 16 push-ups)

Group 3: 
Perform the following sets with 60 seconds of rest between sets:

Set 1: 30 push-ups
Set 2: 30 push-ups
Set 3: 20 push-ups
Set 4: 20 push-ups
Set 5: Max out (at least 25 push-ups)

Make sure to get a good 5-10 minute warm-up and preferably complete this "assignment" before Sunday so you can get a full day of rest before Monday's workout.

See you Monday at the GH Park!

In health,
Jackie and Steve
 
 
Thanks for coming out to class tonight!  We're on our way to a higher level of fitness each and every time we all meet.

Here is the weekend homework:

For those of us that completed 10-20 push-ups during Mondays test, perform the following sets with 60 seconds of rest between sets:

Set 1: 10 push-ups
Set 2: 12 push-ups
Set 3: 8 push-ups
Set 4: 8 push-ups
Set 5: Max out (at least 12 push-ups)

For those of us that completed 40+ push-ups during Mondays test, perform the following sets with 60 seconds of rest between sets:

Set 1: 25 push-ups
Set 2: 25 push-ups
Set 3: 15 push-ups
Set 4: 15 push-ups
Set 5: Max out (at least 20 push-ups)

Make sure to get a good 5-10 minute warm-up and preferably complete this "assignment" before Sunday so you can get a full day of rest before Monday's workout.

See you Monday at the GH Park!

In health,
Jackie
 
100 Push-Ups 09/23/2009
 
Starting today we will embark on the 100 Push-Ups in 7 weeks challenge.  And we will start the 200 squats in 6 weeks next week.  We will work together to push ourselves "Up" and to the next level of fitness.  For more information go to: http://hundredpushups.com/

Let's Get Moving!
 
Moderation 08/12/2009
 
Life is about doing things in moderation.  So doing moderate exercise (ask me about the "talk test") and eating foods in moderation will help to promote health and well-being. 

I believe truly in the "80/20" rule.  I eat very healthfully 80% of each day.  I include whole grains at every opportunity (I limit white/processed sugar, flour, etc as much as possible), eat lots of fruits and veggies (especially dark, leafy greens), eat lean sources of protein (legumes/beans, fish, tofu), and use non-fat to low-fat calcium products.  However, each night I have a snack.  My snack ranges from a small bowl of hand-mixed trail mix (raw walnuts, raisins, plain cheerios, chocolate chips, etc) to two chocolate chip cookies (I make them "healthier" with whole wheat flour, no eggs, half butter/half plain yogurt). 

I noticed during college that if I did not have a snack, I could not sleep well.  Eating "too" healthfully was actually causing me to have "unhealthy" sleeping patterns.  By incorporating a 200-300 (max) calorie snack, I can sleep better at night.

This is not something that I would recommend (I am NOT a Registered Dietician), it is just what I do.

Anyone have comments or tricks that they would like to add?  Post them here :)

In health,
Jackie
 
 

Effective circuit training will help you burn calories and improve your cardiovascular system.

There are several great weight-loss benefits of doing circuit training:

--By keeping the body constantly active in the circuit, you'll keep your heart rate elevated and keep your oxygen consumption at recommended levels. Research has shown this allows you to burn more calories than lifting weights with rest periods, and also helps you achieve a greater cardiovascular benefit.
--You'll be able to work one muscle group while another muscle group is resting, to maximize your workout time.
--Research shows that by increasing the intensity of your workout with a high-intensity circuit training format, you'll burn more calories during and after the workout.
--You will be less likely to plateau. If you do the same exercises every day, your body will eventually plateau as you get used to repeating the same movement. Then you stop seeing results. Variety in exercise movements will keep your mind interested and your body challenged. This will, once again, increase your calorie output.

http://www.thefreelibrary.com/BASIC+TRAINING-a0143227649

Hooray for circuit training!!  Come out to class this Monday and Wednesday for a 60 minute fat-burning, calorie scorching workout.  Get Moving!

-Jackie

 
 

Merchandise available for purchase: http://www.cafepress.com/GetMovingFit

 
New Logo! 06/23/2009
 

We have a new logo!  Please check our site frequently.  Soon we will have cool logo clothes, hats, and fitness merchandise for sale!

Picture
 
 

The body mass index (BMI) is height (in kilograms) divided by height (meters).  The BMI reference chart is as follows:

Weight category

Underweight: < 18.5

Normal weight: 18.5-24.9

Overweight: 25.0-29.9

Grade I Obesity: 30.0-34.9

Grade II Obesity: 35.0-39.9

Grade III Obesity: > 40

Note: because BMI uses total body weight, it does not discriminate between the "overfat" and the athletic/muscular body type.  BMI shoud be used with other body composition assessments (ACE Fitness).