Exercises by Muscle Group *Choose at least 1 exercise from each category when mixing upper body and lower body to complete full body workout ** Choose 1 from each arm category or MOST of the leg exercises if splitting workout into upper body and lower body *** For core, choose AT LEAST one exercise from each category. You can do more if you want to, try to be even between groups.
Chest & Triceps Exercises Regular and Modified Knee Push Ups Tricep Dip Bench Press Tricep Kickback Tricep Push-Down Chest Fly (can be done on bench)
Things to Remember… • Bench Press • Bring the bar or dumbbells down about mid chest level (more towards belly button - not over your neck!!!!) • Push Ups • Stay in a straight line regardless of regular or modified push ups • Triceps Dips • Straighten out your legs to make harder • Triceps Kickbacks • Keep elbow in one spot, don’t move at the shoulder • Triceps Push Downs • Wrists stay straight or SLIGHTLY bent • Chest Fly • All motion is at the shoulders, elbows stay at the same angle through the motion
Back, Biceps, & Shoulder Exercises Inverted Row Lat Pull Down Chin Ups Seated Cable Row Push Up Row Bent Over Row
Things to Remember… • Chin Ups/Pull Ups • Try to avoid swaying your body and using momentum • Lat Pull Down • Pull down and slightly back to chest, not stomach • Inverted Row • Squeeze glutes, hips up! • Bent Over Dumbbell Row • Avoid arching your back. Flat back, stick your chest out • Seated Cable Row • Squeeze pencil between your shoulder blades, sit up tall, knees slightly bent • Push Up Row • Strong core, feet spread out to give base of support, avoid letting your hips drop
Back, Biceps, & Shoulder Exercises Back Extensions Shoulder Raises Curl to Press Supermans
Things to Remember… • Lateral Shoulder Raises • Dumbbells should go up and down, palms facing forward • Back Extensions • When using machine, only go up until you back is STRAIGHT, try to avoid over extending • Curl to Press • Keep core tight to avoid arching back • Supermans • Only lift arms & legs slightly, should not feel pain or compression in low back. Try to lift bellybutton off the floor at the same time
Leg Exercises Squats (dumbbell and bar) Forward Lunges Step Ups (forward) Cross Over Step Up
Things to Remember… • Squat • Butt back first, sit back on your heels, stand up tall and squeeze glutes • Lunges • Take big enough step that front knee doesn’t go past toes, drop back knee down towards floor without hitting the floor • Crossover Lunge • Cross leg on box in front of other leg, drive off leg on bench or box • Forward (Regular) Step Up • Drive off the leg that is on box, not off the one on the floor
Leg Exercises Bridges Lateral Lunge Calf Raises
Things to Remember… • Lateral Lunge • Step to side and push weight to the leg you stepped out with, leg that didn’t move should stay straight • Calf Raises • Try using a box so you can stretch the calf on the way down and work the calf on the way up, try to avoid letting ankles roll outward onto side of foot • Bridges • SQUEEZE YOUR GLUTES, should feel this down back of legs and in butt
Core Exercises (Group 1) Plank Leg Raises Torture Crunch w/ball (can do without ball)
Things to Remember… • Plank • Straight line, keep core tight and squeeze glutes. Avoid butt popping up in air or hips sagging toward floor • Leg Raises • Only lower legs as far as you can keep your back flat on floor • Torture Crunch (with or without ball) • Lower legs as far as you can without letting back lift off floor, arms straight over head.
Core Exercises (Group 2) Heel Touches Side Planks Side Bends Russian Twists Bicycle
Things to Remember… • Heel Touches • Should feel this down your sides, don’t have to necessary reach your heels but move in those directions from side to side • Side Planks • Keep hips forward by squeezing glutes, try to lift bottom hip as high as possible • Side Bends • Stand up nice and straight with motion going from side to side, try to avoid slouching forward or bending upper body forward at same time • Russian Twist • Twist at waist, not just at shoulders. Rest feet on floor if needed. Lean back slightly so there is some tightness in abs even before beginning twisting • Bicycle • Try to get legs out as straight as possible. Crunch diagonally, not just your elbows move from side to side, shoulders as well.
Core Exercises (Group 3) Decline Bench Sit Up Toe Touch Crunches Stability Ball Roll In V-Sit Crunch Hanging Crunch
Things to Remember… • Decline Bench • Come up as high as possible (PUSH YOURSELF), try not to lead with arms or use momentum • Toe Touch Crunches • Lift back of shoulder off of the floor, reach towards toes • Stability Ball Roll In • Bring knees as close to chest as possible. Start with shins on the ball • Hanging Crunch • Use your core, knees to chest, try to move away from back support • V-Sit Crunch • Rest hands on floor behind you if needed. Get as straight as possible and bring knees as close to chest as possible.
Basic Recommendations • AT LEAST 30 minutes per day most days of the week • 4 – 5 days per week • Should be hard enough to raise heart rate • Can be a variety of things (walking, running, swimming, elliptical, biking, hiking, etc) • Mix things up and try different things to avoid overuse injuries and boredom • ALWAYS warm up and cool down • 5 – 10 minutes for each
4 Day Cardio Program Choose whichever mode of exercise you would like for each day. Warm up and cool down not included in times
Weight Loss • In order for weight loss to occur there needs to be more calories burned during the day than consumed. • Eating healthy and appropriate portion sizes helps to minimize calories • Exercise (CARDIO & weight training) help burn additional calories and fat.
Nutrition Basics • Well balanced diet • Carbs • Protein • Fat • “Eat the rainbow” • have multiple colors of food on your plate • Fruits & vegetables especially • Avoid processed foods the best you can • EAT FREQUENTLY!!! • Snacks between meals helps with weight loss • Be aware of portion sizes
Portions of Dinner Plate • Fruits & Vegetables • Fresh or frozen are best • Canned vegetables have high sodium levels • Protein • Try eating more lean proteins (fish, chicken, etc) • Avoid cooking in fat, butter, or oils • Use olive oil or canola oil when needed • Carbs • Aim for whole grain carbs **Eating on a smaller dinner plate can help control amount of food eaten**
Tips for Eating Out • When ordering, look for dishes that are baked, broiled, roasted, grilled, etc, avoiding meals that are fried. • Go for the lean proteins (turkey, chicken, fish, etc) • If the portion size is large, ask for a take out box at the beginning and put half in the box to take home • Ask for dressings and sauces on the side
Healthy Breakfast Recipes:Banana Bread • Nutrition Information • Yields 12 slices • 1,600 total calories: 135 calories per slice • 24 grams of carbohydrates • 3 grams of protein • 3 grams of fat • Ingredients • 3 large well ripened bananas • 1 egg or 2 egg whites • 2 tablespoons oil, preferably canola oil • 1/3 cup milk • 1/3 to ½ cup sugar • 1 teaspoon salt • 1 teaspoon baking soda • ½ teaspoon baking powder • 1 ½ cups flour (preferably half whole wheat and half white • Directions • Preheat over to 350°F • Mash bananas with a fork • Add egg, oil, milk, sugar, salt, baking soda, and baking powder. Beat well • Gently blend the flour into the banana mixture. Stir for 20 seconds or until moistened • Pour into 4”x8” loaf pan that has been lightly oiled, treated with cooking spray, or lined with wax paper • Bake for 45 minutes or until toothpick inserted near middle comes out clean • Let cool for 5 minutes before removing from pan
Healthy Breakfast Recipes:Blueberry Oatmeal Muffins • Nutrition Information • Yields 12 muffins • 1,600 total calories • 135 calories per muffin*** • 18 grams carbohydrates, 4 grams protein, 5 grams fat • Ingredients • 1 cup uncooked oatmeal, instant or regular • 1 cup buttermilk or 1 cup milk + 1 teaspoon white vinegar • 1 egg or 2 egg whites • ¼ to 1/3 cup sugar • ¼ cup to 1/3 cup oil, preferably canola • 1 cup flour • 1 teaspoon baking powder • ½ teaspoon baking soda • 1 teaspoon salt • 1 to 1 ½ cup blueberries (fresh or frozen) • Optional: ¼ teaspoon nutmeg or cinnamon • Directions • Preheat oven to 400°F. Prepare 12 muffin cups with cooking spray or paper liners • In a medium bowl, combine oatmeal, buttermilk, egg, sugar, and oil. Beat well. If time allows, let the batter stand for 5 – 10 minutes for the oatmeal to soften • In a small bowl, combine the flour, baking powder, baking soda, and salt (nutmeg or cinnamon if being used). Mix well, then combine with the wet ingredients. Stir just until moistened. • Gently add the blueberries. • Fill the muffin cups. Bake for 15 – 20 minutes or until toothpick comes out dry. Cool for 5 minutes then remove from pan. ***Dunkin Donuts Blueberry Muffin = 470 calories, 17 grams of fat
Healthy Recipes: Spinach Salad with Sweet & Spicy Salad Dressing • Ingredients (Salad) • 1 package o large bunch fresh spinach (10oz) rinsed and cut up • Optional: 1 cup sliced mushroom, 2 fresh tomatoes cut into wedges, 2 hard boiled eggs (sliced), ½ cup broken walnuts • Ingredients (Dressing) • 3 tablespoons olive oil • 2 tablespoons red wine vinegar • 1 tablespoon sugar • 1 teaspoon salt (as desired) • 1 tablespoon ketchup • Directions • Place spinach in salad bowl [combine with the mushrooms, tomatoes as desired] • In jar, combine the olive oil, vinegar, sugar, salt, and ketchup. Cover and shake until well blended. • Pour the dressing over the salad; toss well, then garnish with eggs and walnuts as desired. • Nutrition Information • Yields: 4 large salads • Total calories: 480 calories • 120 calories per serving • 7 grams carbs, 2 grams protein, 9 grams fat
Healthy Recipes: Chicken Salad with Almonds & Mandarin Oranges • Ingredients for Salad • 1 pound boneless skinless chicken breasts • ¼ to ½ cup slivered almonds • 1 11-ounce can mandarin oranges (drained) • Optional: 1 8-oz can pineapple chunks, 1 6-oz can sliced water chestnuts, ½ cup raisins or chopped dates • Ingredients for Lemon Dressing • ½ to 1 cup low fat lemon yogurt, or a mixture of half yogurt, half low fat mayonnaise • Ingredients for Oriental Dressing • 2 tablespoons hoisin sauce • 2 tablespoons juice from mandarin oranges • 4 tablespoons low-fat mayonnaise • Optional: ½ teaspoon dry mustard; ¼ teaspoon garlic powder • Directions • Simmer the chicken in 1 cup of water in a covered pan for about 20 minutes or until the juices run clear when the chicken is pricked with a fork. Cool, then dice and place in large bowl along with almonds and oranges [and pineapple, water chestnuts, and raisins or dates if desired] • For lemon dressing: Add the lemon yogurt and mix well. • For oriental dressing: in a small bowl, mix the hoisin sauce, mandarin orange juice, and low fat mayonnaise [and mustard and garlic if desired]. • If time allows, chill. Serve on bed of salad greens • Nutritional Information • 275 calories per serving with lemon dressing • 300 calories per serving with oriental dressing
Healthy Recipes: Honey Glazed Pork Chops • Nutritional Information (rice not included) • Makes 4 servings • 1,000 total calories, 250 calories per serving • 10g carbs, 30g protein, 10g fat • Ingredients • 4 extra-lean pork chops or pork cutlets , well trimmed [about 5 oz (150g) each] • Honey Glaze Ingredients • 2 tablespoons honey • ¼ cup applesauce • ¼ teaspoon cinnamon • Salt and Pepper as desired • Directions • In a small bowl, combine the honey, applesauce, and cinnamon [and salt and pepper as desired] • Heat a nonstick skillet, then brown the pork for 3 minutes on one side • Turn the pork, then spoon the glaze on top. Cover and cook for 3 minutes. • Uncover and cook over medium-low heat for 10 minutes or until done, turning once. • Serve the pork with rice, spooning the glaze over both the rice and pork.
Healthy Recipes: Oatmeal Cookies • Directions • Preheat oven to 350°F. • In a medium bowl, combine the baking soda, salt, cinnamon, and flour. Set aside. • In a large bowl mix together the milk, oil, sugar, oatmeal, eggs, and vanilla. Beat well. • Gradually add flour mixture to large bowl and combine thoroughly. Then gently stir in raisins. • Drop rounded tablespoons onto ungreased baking sheet. • Bake for 15 to 18 minutes. Cookies should be firm when tapped with a finger. • Nutrition Information • Makes 5 dozen cookies • 6,500 calories total: 110 calories per cookie • 16 grams carbs, 2 grams protein, 4 grams fat • Ingredients • 3 cups flour (preferably half whole wheat, half white) • 2 teaspoons baking soda • 2 teaspoons salt • 2 teaspoons cinnamon • 1 ¼ cup milk • 1 cup oil, preferably canola • ¾ cup white sugar • 1 cup packed brown sugar • 4 cups uncooked oatmeal • 2 eggs or 4 egg whites • 2 teaspoons vanilla • 1 cup raisins
Healthy Recipes: Peanutty Energy Bars • Directions • In a large bowl, mix together the peanuts, sunflower seeds, raisins, oatmeal, and toasted rice cereal [and wheat germ]. Set aside. • In a medium microwaveable bowl, combine the peanut butter, brown sugar, and corn syrup. Microwave on high for 2 minutes. Add vanilla and stir until blended. • Pour the peanut butter mixture over the dry ingredients; stir until coated. • For squares, spoon the mixture into an 8”x8” pan coated with cooking spray; for bars, spoon it into a 9”x 13” pan. Press down firmly. [it helps to coat your fingers with margarine, oil, or cooking spray] • Let stand for about and hour, then cut into squares or bars. • Nutrition Information • Makes 16 squares/bars • 3,600 calories: 225 calories per bar • 30g carbs, 6g protein, 9g fat • Ingredients • ½ cup salted dry-roasted peanuts • ½ cup roasted sunflower seed kernels, or use more peanuts or other nuts • ½ cup raisins or other dried fruit • 2 cups uncooked oatmeal, old-fashioned or instant • 2 cups toasted rice cereal, such as Rice Krispies • ½ cup peanut butter, crunchy or creamy • ½ cup packed brown sugar • ½ cup light corn syrup • 1 teaspoon vanilla • Optional: ¼ cup wheat germ
Healthy Recipes: Sugar and Spice Trail Mix • Directions • Preheat oven to 325°F • Combine the oat squares and pretzels in a large resealable plastic bag or a plastic container with a lid. Set aside. • Melt the margarine in a small microwaveable bowl. • Add the brown sugar and cinnamon to the margarine and mix well. • Pour the cinnamon and sugar mixture over the cereal and pretzels, and seal the bag or container. Shake gently until the mixture is coated. Pour onto a baking sheet and spread evenly. • Bake for 15 – 20 minutes, stirring once or twice. • Remove from oven, allow to cool, and then mix in the dried fruit. • Store in airtight container or single-serving resealable bags. • Nutrition Information • Makes 10 servings • 200 calories per serving • 40g carb, 5g protein, 2g fat • Ingredients • 3 cups oat squares cereal • 3 cups mini pretzels, salted or unsalted as desired • 2 tablespoons margarine or butter, melted • 1 tablespoon packed brown sugar • ½ teaspoon cinnamon • 1 cup dried fruit bits or raisins