FRIDAY FUNNIES: Chritmas in July

How about a little Christmas in July? 

 

Cardio Plateau? Add Weights . . . and Music!

Have you hit a cardio plateau?
Add some weights!

 

"Women generally fall into two categories: those who build muscle easily, and those who don’t." said Belinda Benn, trainer and creator of the Breakthrough Physique home fitness system. "If you build muscle easily, she suggests emphasizing high-intensity exercises. If you develop muscle slowly, you’ll benefit from spending more time on heavy lifting." {source}

 

So, what exactly are "High-Intensity Exercises"?

A great example is Circuit Training: a 20-30 minute workout that alternates light-weight lifting with bursts of cardio. Curves gym uses this type of training. I've also discovered a DVD you can do at home called "Workout: One-On-One Training with Jackie"

(get it at Target for $9.99) that is AWESOME!

 

"Heavy Lifting Exercises" typically consist of doing fewer reps with higher weight.

For instance, do 8 reps per set with a 15 pound weight instead of 15 reps with an 8 pound weight.

You'll need to work up to heavier weights, though. Start by increasing your dumbbell weight slightly and gradually work your way up.

 

Whichever category you fall into,

YOU NEED MUSICAL MOTIVATION! 

 

I like music that's up beat when I run {check out my list here}

but I want something more intense for weight lifting.

However, those kinds of songs are either redundant (on everybody's list)

or they have foul language or it's both! Not my style.

 

Here are my Top 10 songs for weight training.

Some you've seen before, some may be new but

all songs are radio ready; no bad language. =)

1- Fort Minor: Remember the Name

2- Breaking Benjamin: Blow Me Away

3- Linkin Park: Papercut

4- Fall Out Boy: Light 'Em Up

5- Imagine Dragons: Radioactive

6- Digital Summer: Just Run

7- Alter Bridge: One Day Remains

8- Creed: Bullets

9- Korn: Coming Undone

10- Avenged Sevenfold: Afterlife

 

What motivates YOUR workout?

Know Your Protein

I've lost 26 pounds with the diet plan I'm currently on.

I've had SEVERAL people ask how they can lose weight without actually being on my diet.

{It's a bit pricey!}

 

Since it's a protein-based plan, I'd suggest learn about and eat more protein!

For instance, which has more protein: a half cup of quinoa OR 2/3 cup Greek Yogurt?

Quinoa is very popular right now but it's protein content is quite low.

Greek yogurt has over 4 times the amount of protein!

 

Here's a list (compiled by Women's Health) of

20 protein sources

{in order from lowest to highest}

followed by a recipe for each one:

 Apple Pie Quinoa Breakfast Casserole from Healthful Pursuit

 

Egg White and Avocado Breakfast Tostadas from Mele Cotte

 

Green Beans With Toasted Almonds from Where Women Cook

 

BLT Deviled Eggs from Fat Back & Foie Gras

 

 Broccoli Cheddar Soup from The Way To His Heart

 

Garbonzo Bean Salad from Val SoCal 

 

Homemade Black Bean Burgers from Whole Foods Market

 

Mozzarella Bruschetta from Dramatic Pancake

 

Tofu Tacos from Kitchen Confidante 

 

Banana Chunky Peanut Butter Bread from Lucky Taste Buds

 

Peanut Butter Buckeyes from M Bakes

 

Wendy's Copycat Frosty from KitchMe

Edamame Guacamole from The Daily Meal

 

 Monterey Turkey Wraps from Delish

French Dip Sandwiches from Pocket Change Gourmet 

 

Nectarine Yogurt Smoothie from Marta Stewart

 

Crisp Albacore Pasta Salad from Hunts

Maple Grilled Salmon from My Recipes

Blueberry Lemon Cottage Muffins from The Sweet {Tooth} Life

 

Southwest Salad from 32 Turns

 

Which one will YOU try first?

Top 10 Workout: ABS

I'm really looking forward to working out again.

I didn't realize how much I enjoyed it until I had to give it up!

 

So, I'm planning now so I can hit the ground running!

via YouTube 

6 Week Workout by Jillian Michaels

 

 

Extreme Six Pack by SixpackShortcuts

 

10 Min Abs by Fitness Blender

Victoria's Secret by X-Hit

10 Intense Minutes with POP Pilates

Rihanna's Abs by X-Hit

Ninja Abs by SixpackShortcuts

Water Abs by Fitness Fun

Effective Abs with LauraLondonFitness

ABstract (Standing Ab Workout) by UMAXercise

 

Which one is YOUR favorite?

Cheater Fry Bread

When I was a kid, my grandma used to make fry bread

{she called them Belly Sinkers}.

I LOVE THEM

but I cannot bake bread to save my life.

 

Enter: My Secret to Simple Fry Bread!

You're probably realizing that I'm more of

a homeFAKER

than a homeMAKER

but it works for me! =)

 

When my family wants belly sinkers,

we're ready for them NOW,

not after hours of making bread dough!

 

This is much faster than the traditional method

AND makes exactly as many as you want!

WIN-WIN!

 

So, here's how we do it.

You only need 2 ingredients:

Frozen rolls and Vegetable oil

 

First, pour some oil into a saucepan and

place on your stove over medium heat.

The one I used is a 4.5qt and I filled it 2/3 full.

 

Next, place 4 frozen rolls on a paper plate.

Put them in the microwave on high for 45 seconds.

(Any longer and they will start to cook!)

 

The rolls should be soft and squishy.

 

Using a rolling pin, flatten each roll.

These are about the size of a saucer. If you'd like larger

fry bread, buy Rhodes Texas size rolls.

 

Before putting dough into oil, test your oil readiness

by sprinkling a couple drops of water into the pan.

If it bubbles and pops, it's ready to cook!

 

Slide one flattened roll into the hot oil.

Let it fry for 30-45 seconds.

 

Flip it over using tongs to fry the other side.

 

Once done, place on paper-towel-covered plate

to absorb any excess oil.

 

Continue to add layers of paper towels

and fry bread until you've made enough.

Add your favorite toppings and enjoy!

 

Some of our favorites are

jam, syrup, honey, or powdered sugar.

These are also part of a main dish I make

called Navajo Tacos {recipe here}. =)

 

What will you put on yours?

Name Tracer Template

I taught Preschool for several years before becoming a reading interventionist.

Those sweet little ones were so excited every day!

 

They loved mastering new skills, especially writing their names.

Here's how we helped them learn:

 

I made a tracing page.

{PRINT IT HERE}

 

Then I typed each child's name on every other line using a font called TRACE.

(free font download here)

We laminated them and had the children write

with washable markers every morning.

 

They would trace the top their dotted name and then

copy it on the blank line underneath.

Once they finished, we simply rinsed it with water

so it was ready for the next day.

 

Happy Teaching! =) 

Oven Subs Variation: Supreme!

We love Oven Subs so much that we kicked it up a notch:

SUPREME!

This is how we do it:

 Start with 1 loaf of French bread.

 Slice it in half.

 

Spread pizza sauce on both sides .

 

Put 6 slices of provolone cheese on the top half. 

 

Layer 6 slices of mozzarella cheese onto provolone.

 

Cover bottom half of bread with Black Forest Ham.

 

Layer ham with salami and pepperoni.

 

Add diced bell peppers onto cheeses.

 

Next, add sliced black olives.

 

Top it off with a layer of sliced onions.

 

Place open-faced sandwich on cookie sheet

and bake at 375* for 15 minutes or until cheese melts.

 

Remove from oven and let cool slightly (2-3 minutes). 

 

Close halves together.

 

Cut into slices and serve. (Makes approx. 6 servings)

 

Refrigerate leftovers (IF ANY!).

 

Print the recipe HERE.

Which oven sub is your family's favorite?

 linking up HERE