memorialhermann

Weekly Wellness Tip 5

FITNESS TIP:

Burpees (also known as Squat Thrust)

This exercise combines both push-ups and squat-jumps to tone the upper and lower body while raising the heart rate for an added cardio-vascular boost. 

1. Start standing straight with your feet shoulder width apart.
2. Squat down and then extend your arms, placing your hands on the floor in front of you.
3. Kick your feet back into push-up position.
4. Perform a push-up. Lower your chest towards the ground, bending your arms to a 90 degree angle. Keep your core muscles engaged while making sure that your buttocks remains in line with the rest of your body. Once your arms reach 90 degrees, push yourself back up, straightening your arms out.
5. Keeping your core engaged, bring your legs from push-up position into a squat position.
6. Push with your legs, leaping up as high as possible from the squating position. When you land, return to the squating position and repeat. Continue the repetitions for 30-60 seconds, aiming for apporximately 30 repitions per minute. 
   

*While doing this exercise, be sure to brace your mid-section by holding abdominals in tight.
*Do not hold your breath - always remember to breathe!

Modified Burpees

1. No-pushup burpee: do not perform the pushup when kicking the feet back. 
2. No-jump burpee: do not jump in the air after getting up from doing the pushup.

 Remember, in order to get a complete workout, you must include:

•  Warm up for 5-10 minutes to activate your muscles and prepare your heart for a workout
• Stretch for 5-10 minutes before and after your workout
• Do 20 – 30 minutes of cardiovascular training in order to burn fat and improve heart health.
• For added health benefits, incorporate 20 minutes of resistance training to tone in addition to strengthening muscles and bones.

NUTRITION TIP:

Breakfast is the most important meal of the day and should never be skipped! By eating a well-balanced meal in the morning, you are fueling your body with essential nutrients needed to optimally function. Also, a healthy breakfast is a key component to weight loss because it jump-starts your metabolism and will help to prevent binge eating mid-day. Here is a tasty and healthy breakfast recipe to try:

Zucchini Frittata

Serves 6

Prep time: 5 minutes

Cook time: 5 minutes

Ingredients:

• 4 eggs
• 4 egg whites
•  ¼ cup grated Parmesan cheese
•  ¼ tps. Salt
• 2 tbsps. Olive oil
• 1 clove garlic, minced
• 2 small zucchini, shredded
•  2 roasted red peppers, cut into thin strips

Directions:

1. Preheat the oven to 400°F. In a medium bowl, whisk together the eggs, egg whites, cheese, and salt. 
2. Heat the oil in a large ovenproof nonstick skillet over medium heat. Add the garlic and cook just until tender, 1 minute. Add the zucchini and peppers and cook 1 minute. Pour in the egg mixture and cook until the bottom of the frittata is set, 3 minutes. Bake until set, 10 minutes. 

Nutritional Info:

138 calories, 9 g protein, 5 g carbohydrates, 1 g fiber, 9 g total fat, 2 g saturated fat, 144 mg cholesterol, 331 mg sodium

SPIRIT & MIND TIP:

" Feeling gratitude and not expressing it is like wrapping a present and not giving it. "  -William Ward. 

Feeling grateful is one thing but expressing it changes the energy around it. Why is expressing gratitude so important? It allows you the opportunity to completely express, share and feel the gratefulness. Gratitude has an incredible way of shifting your energy towards more appreciation and you will also begin attracting more of what you want.
---Ned Rios, Certified Life Coach   

Ned Rios, Certified Life Coach at Memorial Hermann Wellness Center specializes in wellness & career coaching. For a free consultation with a life coach call 832. 655.6990 or email her at ned@tranquilityalive.com