A few days ago I wrote down a workout which combined a few parts from several workouts that I have been doing. I was wore out at the end of it, but proud too because when I read over it I was amazed that I was able to do all of this in a short amount of time! Before I go on, I want to say that this workout may not work for every one. Please be careful and stay with in your means to avoid injury. Make sure you can do these exercises without harming yourself.
Here is the workout, get ready!
*
40 Jumping Jacks
30 Crunches
20 Squats
10 Push-Up
* (Repeat from * to * 5 times)
15 Super-mans
20 Donkey Kicks per leg
20 Lunges per leg
15 Dips ( I call then Bridges dips....)
10 Squat Jumps
30 Kettle Bell Swings
#
40 Jumping Jacks
30 Sit-Ups
20 Plie Squats
10 Push-Ups
# (Repeat from # to # 2 times)
50 Flutter Kicks
20 Burpees
15 Bicycle Crunches
10 Plank Knee to Elbow per leg
10 Single leg dips per leg
10 Shoulder (Or V) push-ups
*
12 Lunges per leg
15 Squats
12 Step-ups per leg
5o second plank
* (Repeat from * to * 2 times)
Garb you ankles and hold for 20 seconds.
Bring knees to chest and hold for 20 seconds per leg.
Take 10 really deep breaths.
Well that it! I was sweating up a storm when I finished this, but I also have new workout to add to my collection! Let me know if you try and it and what you think! If you have any questions, leave it in the comments or email the blog at healthypinner@gmail.com . Please be careful and stay within your abilities.
If you liked this post, let me know and share it with a friend.
Keep Healthy and Safe!
H.Banana
Turkey Burner
November 28, 2014
So, Thanksgiving was yesterday and you probably had a typical Thanksgiving dinner right? With the turkey, dressing, cranberry sauce, pumpkin pie and so on. So now its time to get back on track again! Here is a great workout to help you jump start you workouts after Thanksgiving. Its called the Turkey Burner from Spark People .
Get ready, 'cause here is its!
The Turkey Burner Workout:
50 Jumping Jacks
40 Plie Squats
30 Burpees (Groan..!)
20 1-leg push-ups
10 bicycle crunches.
Sounds easy enough right? LOL, that's what I thought too! Man, I really don't like burpees... But I felt it work and I worked up a sweat and that's what I was going for anyways! Try this workout even if its not after Thanksgiving. Use it in your daily workouts!
Let me know what you think about this post and please share it with a friend!
Keep Healthy and SAFE!
H.Banana
Ps. Remember to keep you health in mind and never do a workout that you aren't capable of.
Get ready, 'cause here is its!
The Turkey Burner Workout:
50 Jumping Jacks
40 Plie Squats
30 Burpees (Groan..!)
20 1-leg push-ups
10 bicycle crunches.
Sounds easy enough right? LOL, that's what I thought too! Man, I really don't like burpees... But I felt it work and I worked up a sweat and that's what I was going for anyways! Try this workout even if its not after Thanksgiving. Use it in your daily workouts!
Let me know what you think about this post and please share it with a friend!
Keep Healthy and SAFE!
H.Banana
Ps. Remember to keep you health in mind and never do a workout that you aren't capable of.
Calorie Saving Holiday Food Swaps.
November 26, 2014
Have you ever wondered whether there was a healthier way to make your favorite holiday treats? Well, there are so many healthier recipes out there from pumpkin pie to turkey dressing, but what about just tweaking the recipe you already love? Here are a few food swaps that might help you. Now, just be clear not all of these will taste good in everything. Use your imagination and have fun with it!
Oil:
Oil can be substituted with applesauce 1 for 1. So, if you use a 1/2 cup of oil you can use a 1/2 cup of applesauce instead. This is a great tip for things like muffins and sweet breads!
Sugar:
Sugar can be substituted with Stevia 1 to 3/4. So if you use a cup of sugar you can use 3/4 a cup of stevia. Stevia can be found in almost any grocery store now, but if you can't find it in your local store try Whole Foods or Fresh Market. The brand of stevia my family uses is Truvia.
Butter:
Butter can be substituted with coconut oil 1 to 3/4. So, like the sugar and stevia, if you use a cup of butter you can use 3/4 of a cup coconut oil. Now, I must say this taste better in some things than others. It does give a slight coconut flavor, which is great in chocolate cookie but maybe not so much in sweet potato casserole. Have fun with it though! Maybe sweet potato and coconut with become the next popular flavor combination!
Cow's Milk:
Cow's milk can be substituted with unsweetened almond milk 1 to 1. So, if the recipe calls for a cup of cow's milk, you can use a cup of unsweetened almond milk. I have used this tip a lot and I have never tasted an almond flavor as a result from it.
Milk Chocolate:
Milk chocolate can be substituted with 70% dark chocolate 1 to 1. So, if you use a cup of milk chocolate, just use a cup of 70% dark chocolate instead. This gives anything a richer and darker chocolate flavor and I love this tip because of it!
Heavy Cream:
Heavy cream can be substituted 1 to 3/4 with Raw Cashew Cream. So for a cup of heavy cream just use 3/4 of a cup of raw cashew cream. I have never used cashew cream so I can't tell you how it will taste, but if you use it I would be interested in knowing what you think about it!
These tips came from HeandSheeatclean.com
I hope these tips inspire you to try new things and hopefully make your holidays a little healthier! Let me know if you try any of these and what you thought!
Keep healthy and Safe.
H.Banana
Oil:
Oil can be substituted with applesauce 1 for 1. So, if you use a 1/2 cup of oil you can use a 1/2 cup of applesauce instead. This is a great tip for things like muffins and sweet breads!
Sugar:
Sugar can be substituted with Stevia 1 to 3/4. So if you use a cup of sugar you can use 3/4 a cup of stevia. Stevia can be found in almost any grocery store now, but if you can't find it in your local store try Whole Foods or Fresh Market. The brand of stevia my family uses is Truvia.
Butter:
Butter can be substituted with coconut oil 1 to 3/4. So, like the sugar and stevia, if you use a cup of butter you can use 3/4 of a cup coconut oil. Now, I must say this taste better in some things than others. It does give a slight coconut flavor, which is great in chocolate cookie but maybe not so much in sweet potato casserole. Have fun with it though! Maybe sweet potato and coconut with become the next popular flavor combination!
Cow's Milk:
Cow's milk can be substituted with unsweetened almond milk 1 to 1. So, if the recipe calls for a cup of cow's milk, you can use a cup of unsweetened almond milk. I have used this tip a lot and I have never tasted an almond flavor as a result from it.
Milk Chocolate:
Milk chocolate can be substituted with 70% dark chocolate 1 to 1. So, if you use a cup of milk chocolate, just use a cup of 70% dark chocolate instead. This gives anything a richer and darker chocolate flavor and I love this tip because of it!
Heavy Cream:
Heavy cream can be substituted 1 to 3/4 with Raw Cashew Cream. So for a cup of heavy cream just use 3/4 of a cup of raw cashew cream. I have never used cashew cream so I can't tell you how it will taste, but if you use it I would be interested in knowing what you think about it!
These tips came from HeandSheeatclean.com
I hope these tips inspire you to try new things and hopefully make your holidays a little healthier! Let me know if you try any of these and what you thought!
Keep healthy and Safe.
H.Banana
Your Body On: Diet Soda
November 24, 2014
Diet soda may seem like a good option to some. You get the soda you love without the calories right? But, what you don't know is that Diet Soda is so terrible for you! I did some research and I found out a lot! Here are the reason you should never drink diet soda again!
Teeth:
Drinking 3 or more diet sodas a day increases your risk of tooth decay due to the super high acidity level.
Mood:
Drinking 4 or more cans of diet soda makes you 30% more likely to develop depression.
Metabolic Syndrome:
Consuming diet soda daily can cause your risk of metabolic syndrome to increase by 36%. Not sure what Metabolic Syndrome is? Well, WebMD has a great article explaining everything you need to know! I encourage you to check it out!
Heart:
A study in 2012 found that drinking diet soda daily can increase the risk of a heart attack by 43%.
Kidneys:
Drinking 2 or more diet sodas a day has been linked to double the risk of kidney disease. The information came from a study of 3,000 women.
Weight:
A daily serving of diet soda increases the risk of obesity by 41%.
Diabetes:
Drinking at least one diet soda a day can increase the risk of type2 diabetes by 67%.
This information came from Prevention.com
So, now that you know what diet soda will do to you, are you going to give it up? What about just regular soda? Are you going to give that up too? You should. I gave it up several months ago and I am so glad I did. I am healthier because of it, I know. And, to tell the honest truth, I don't miss it at all! I have tried to have a sip or two here and there but it doesn't taste the same and I don't enjoy it. I encourage you to try to give up soda. Maybe you feel like you can't live without your daily soda, but start with a week and then two until you're going months without it. I know it can be done, because I did it! Not just diet soda, but every sugary soda out there needs to be cut from your diet!
Let me know if you are trying to cut soda from your diet and how you are doing it! I hope this post has given you some proof that diet soda isn't good for you and encourages you to take another step to becoming a healthier you!
Keep healthy and Safe
H.Banana
Teeth:
Drinking 3 or more diet sodas a day increases your risk of tooth decay due to the super high acidity level.
Mood:
Drinking 4 or more cans of diet soda makes you 30% more likely to develop depression.
Metabolic Syndrome:
Consuming diet soda daily can cause your risk of metabolic syndrome to increase by 36%. Not sure what Metabolic Syndrome is? Well, WebMD has a great article explaining everything you need to know! I encourage you to check it out!
Heart:
A study in 2012 found that drinking diet soda daily can increase the risk of a heart attack by 43%.
Kidneys:
Drinking 2 or more diet sodas a day has been linked to double the risk of kidney disease. The information came from a study of 3,000 women.
Weight:
A daily serving of diet soda increases the risk of obesity by 41%.
Diabetes:
Drinking at least one diet soda a day can increase the risk of type2 diabetes by 67%.
This information came from Prevention.com
So, now that you know what diet soda will do to you, are you going to give it up? What about just regular soda? Are you going to give that up too? You should. I gave it up several months ago and I am so glad I did. I am healthier because of it, I know. And, to tell the honest truth, I don't miss it at all! I have tried to have a sip or two here and there but it doesn't taste the same and I don't enjoy it. I encourage you to try to give up soda. Maybe you feel like you can't live without your daily soda, but start with a week and then two until you're going months without it. I know it can be done, because I did it! Not just diet soda, but every sugary soda out there needs to be cut from your diet!
Let me know if you are trying to cut soda from your diet and how you are doing it! I hope this post has given you some proof that diet soda isn't good for you and encourages you to take another step to becoming a healthier you!
Keep healthy and Safe
H.Banana
Rest Day
November 22, 2014
You should set aside one day out of the week to take a break from exercise and just give your body the rest it needs. Today, normally for me would be a workout day but because I'm sick I am going to take the day off. Don't ever feel guilty for taking a day off even if its an unplanned rest day. Rest is important for your body to grow and remain healthy, so make sure you are giving yourself those rest days.
On a normal rest day for me I usually have a normal day without exercise. I might take my little brother for a walk or do some yoga. Your rest day is a great day to get in some stretches or yoga. The important thing is to rest your body and prepare it for a week full of workouts. Let me know how you like to relax and take your rest days.
Some restful activities!
1. Take a walk by yourself or with a friend. Its amazing how much talking you can get done while walking!
2. Craft or bake! Find a craft you've been wanting to try or a recipe ( preferably a healthy one right? ) you've been wanting to make.
3. Yoga, stretching or breathing exercises. Soothe your sore muscles with some yoga and stretches and try some breathing exercises. You'll be surprised about how good you feel afterwards. I know I am!
4. Read a book with a cup or tea or coffee. Cuddling up with a good book is one of my favorite pastimes! What books do you like to read? Do you prefer coffee or tea?
Now, like I said earlier, today I'm a little under the weather so my rest day is a little different. I'm drinking alot of tea and laying around alot. I don't feel guilty about that because my body needs to rest more that ever because I'm sick. My sister and I will watch a movie and I will more that likely crochet! Let me know what things make you feel better!
I hope the post encourages you to take a rest day and treat your body well. I love my rest days and I hope you do too!
Keep it healthy and Safe!
H.Banana
On a normal rest day for me I usually have a normal day without exercise. I might take my little brother for a walk or do some yoga. Your rest day is a great day to get in some stretches or yoga. The important thing is to rest your body and prepare it for a week full of workouts. Let me know how you like to relax and take your rest days.
Some restful activities!
1. Take a walk by yourself or with a friend. Its amazing how much talking you can get done while walking!
2. Craft or bake! Find a craft you've been wanting to try or a recipe ( preferably a healthy one right? ) you've been wanting to make.
3. Yoga, stretching or breathing exercises. Soothe your sore muscles with some yoga and stretches and try some breathing exercises. You'll be surprised about how good you feel afterwards. I know I am!
4. Read a book with a cup or tea or coffee. Cuddling up with a good book is one of my favorite pastimes! What books do you like to read? Do you prefer coffee or tea?
Now, like I said earlier, today I'm a little under the weather so my rest day is a little different. I'm drinking alot of tea and laying around alot. I don't feel guilty about that because my body needs to rest more that ever because I'm sick. My sister and I will watch a movie and I will more that likely crochet! Let me know what things make you feel better!
I hope the post encourages you to take a rest day and treat your body well. I love my rest days and I hope you do too!
Keep it healthy and Safe!
H.Banana
Motivation!
November 20, 2014
Staying motivated is key to success in everything with no exception for working out and staying healthy! I know for myself motivation isn't something I get done one day out of the week, but its a daily thing that we need to do in order to have success. But sometimes we can't find the right things to motivate us or we can't seem to get motivated at all! What do we do about that? How do we get motivated? Here are a few tips that hopefully will help us all get motivated and stay motivated!
Set a goal and reward for yourself! Having a goal to work to, even if its only a little one, is a great way to motivate yourself. And reaching that goal is a great and motivating feeling in itself! Reward yourself when you reach your goal, even if only in a little way like doing a yoga session instead of a tough cardio workout, or doing something you enjoy! Let me know what kind of goals and rewards get you motivated to workout and stay healthy!
Workout with friends or family. You can keep each other in line and remind each other of what you are working for. Family and friends can motivate you so much, so use it as much as you can! I have been working out with my sisters lately and I have found a whole new joy in working out because I get to spend time with them when other wise I would have been by myself. Do you like working out with friends and family? How do you keep each other in line?
Pinterest is a wonderful place to find motivational quotes! I love going on in the mornings while I eat my breakfast and ready all the amazing motivational sayings and quotes. Here are a few that I love and hope that you do to!
"You get what you work for, not what you wish for. "
Dear stomach, you bored not hungry. Shut up.
When you feel like quitting, think about why you started.
The only bad workout is the one you didn't do.
and finally....
One hour workout is only 4% of your day. No excuses.
Another thing that motivates me is watching weight-loss stories on you-tube, The Biggest Loser and Extreme Makeover Weightloss addition .
Let me know what motivates you! Hopefully I will be doing more of these kind of post in the future so if you enjoyed it please check back and share it with a friend.
Follow me on Pinterest!
Keep it healthy and Safe
H.Banana
Set a goal and reward for yourself! Having a goal to work to, even if its only a little one, is a great way to motivate yourself. And reaching that goal is a great and motivating feeling in itself! Reward yourself when you reach your goal, even if only in a little way like doing a yoga session instead of a tough cardio workout, or doing something you enjoy! Let me know what kind of goals and rewards get you motivated to workout and stay healthy!
Workout with friends or family. You can keep each other in line and remind each other of what you are working for. Family and friends can motivate you so much, so use it as much as you can! I have been working out with my sisters lately and I have found a whole new joy in working out because I get to spend time with them when other wise I would have been by myself. Do you like working out with friends and family? How do you keep each other in line?
Pinterest is a wonderful place to find motivational quotes! I love going on in the mornings while I eat my breakfast and ready all the amazing motivational sayings and quotes. Here are a few that I love and hope that you do to!
"You get what you work for, not what you wish for. "
Dear stomach, you bored not hungry. Shut up.
When you feel like quitting, think about why you started.
The only bad workout is the one you didn't do.
and finally....
One hour workout is only 4% of your day. No excuses.
Another thing that motivates me is watching weight-loss stories on you-tube, The Biggest Loser and Extreme Makeover Weightloss addition .
Let me know what motivates you! Hopefully I will be doing more of these kind of post in the future so if you enjoyed it please check back and share it with a friend.
Follow me on Pinterest!
Keep it healthy and Safe
H.Banana
Winter Workout Tips
November 18, 2014
As the weather gets colder I begin to dread going outside for the run that I know I need. I kept asking myself that surely there had to be a way to make this easier! Well, thankfully I found several post on Pinterest that have given be helpful tips for working out in the winter. And today, I'm going to share them with you!
The first tip is to dress for the weather! But you need to be careful because you don't want to be in the middle of your run and want to take all your layers off! A tip from EatPrayRunDC suggest to dress like its 20 degrees warmer outside than it really is, that way when you start to get warm from the workout you don't start roasting in your clothes! Here is a Winter Guide to Layering Clothes .
While we are on the topic of dressing, here are a few tips that I found various places.
Keep your feet, toes and ears warm! You don't want freezing body parts to slow you down!
Where clothes that allow you to move freely and don't weigh you down.
Make sure your shoes aren't mesh or too thin. You might even need to get a pair of shoes just for winter workouts!
I have a few favorite Winter must have for my workouts. They are: Ear warmers (Nice toasting ears instead of frozen ones!) Thick socks! (No more frozen toes!) Neck warmer or Cowl ( I don't suggest running in a scarf because that can cause difficulties. Cowls are shorter, kind of like a short infinity scarf.) What are your favorite winter workout must? Share them in the comments!
The second tip is that you need to drink water! Just because its cold outside doesn't mean that you need to drink less water than you did in the summer! Fill your water bottle up just as full as you did in the summer!
Stay motivated! Sometimes trying to get yourself to leave your cozy place by the fire can be so hard! Find some friends to workout with or set a goal of your self (Or both!) Let me know how you stay motivated!
Lotion up! I hate chapped lips, cheeks and hands and they can be so uncomfortable! Applying lotion and lip butters can help relive and even prevent chapped skin. Several places have suggested using coconut oil to treat the chapped areas.
Now, I can't lie, I sometimes just hang up the idea of going outside for a workout. I either run on the treadmill or do something different for the workout that day. I don't want to run in below-freezing weather or when its snowing outside, so here are a few indoor workouts that I like to do instead!
Pop Sugar's 9 workouts to try this winter
Indoor HIIT workout for the winter
Indoor Cardio Crusher for the Winter
There are so many other workouts out there so feel free to search around for yourself! Let me know what you like to do for a winter workout and if you workout outside!
I hope this post helped you and if it did please share it with a friend!
Keep it healthy and Safe
H.Banana
ps. Follow be on Pinterest! I am under Hannah Plunkett!
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