(Hey everyone we just wanted to make a quick note that we are so proud of you all and super excited about the response we are seeing! We are loving your comments and hearing your stories and seeing all the post's on facebook. We are also so impressed with the way you are all supporting each other! It fills us with joy! Lot's of love from Val and Marlene!)
Hello everyone. For week two we have bit of an art journal page for you to put in your journal. We still want you to continue to journal through out the week when you can but today we thought we would change it up just a bit.
We want you to make a collage or art journal page about why you are worth it. All the reasons that make you feel like now is the time to finally get healthy. Why you now see just how worth it you really are.
To help you out we have some printables for you. You can use all of these or none of these. You can make the page however you like. The important thing is that you are making the page and getting things down on paper. Seeing all of this in front of you and knowing you deserve this journey to get healthy.
(To use these just right click and save them then print them out.)
Hello everyone! We are back with another set of easy exercise for you. These can all be done in your home and using things around your home! I hoe you find them as fun and exciting as we did!
An At Home Workout Anyone Can Do in 10 Minutes
1. Start with your kitchen chair to warm up. Sit down and stand back up. Do this for one minute.
2. Go to the stairs and start climbing up one step at a time. Go up and down 8 to 10 times. If you don't have stairs, use a small step stool. Position it next to a wall so you can place your hand on the wall for balance. Step up and down on the stool (up with the right foot and then up with the left foot, down with the right and then down with the left) for one minute.
3. Go to a wall and place your back against it. Your feet should be about one foot away from the wall. Now, slide down the wall until the hips are parallel to the knees. The knees should be directly over the ankles. Keep your back pressed against the wall and place your hands comfortably on the thighs. Hold this position for one minute using an egg timer. If you can't make the full minute, hold as long as you can.
4. Sit in the kitchen chair and hold detergent bottles, one in each hand. Curl them up toward your shoulders to work the biceps. Do three sets of 12 with a rest in between sets. Drink some water while you rest.
5. Place a three-foot strip of masking tape on the floor in front of you. Stand on one side of the tape and with both feet hop over the tape. Go back and forth for one minute on the egg timer. If you can't jump with both feet, hop one foot to the other foot. Once you get the hang of it you will progress to hopping with both feet. This is great for getting your heart rate up, burning calories, strengthening your bones and improving balance.
6. Go back to the chair and hold the detergent bottles again, this time extending your arms out to the sides. Raise them up until they are at shoulder level. Then return them back down to your sides. This exercise works your shoulders. If the weight is too much, pour out some water, but make sure you keep the same amount in each bottle.
7. Walk to the bath tub (or you can use the kitchen chair) and sit on the edge. Place your hands on the edge of the tub with your fingers hanging over the front edge. Pull yourself off the edge so you are supporting yourself with your arms. Lower yourself down and up by bending your elbows. Do three sets of 12. This exercise is for the back of the arms, the triceps.
8. Finish up the workout by getting on the floor near your coffee table (or ottoman). Place your feet on the table and lift your hips up off the floor and squeeze the hips and buttocks. Lower back down. You will feel this in the back of your legs. Do three sets of 10 lifts.
9. Keep yourself in the same position and place your hands behind your head. Lift your shoulders up off the floor and exhale as you lift. This is for your abs. Do three sets of 15.
10. Lie flat on the floor, arms stretched out and legs extended. Breathe in and out while you relax.
Enjoy these! Remember the reward at the end of all this is being healthy!
To get you in the mood to work out we have our week two playlist for you!
Ingredients:
12 ounce(s) whole wheat penne pasta
1 large bunch broccoli, cut into florets
12 ounce(s) hot Italian turkey sausage
1 pint(s) grape tomatoes, each cut in half
1/2 cup(s) (loosely packed) fresh basil leaves, chopped
1/4 cup(s) freshly grated Pecorino Romano cheese
Directions:
Heat large saucepot of salted water to boiling on high. Add pasta and cook as label directs, adding broccoli when 3 minutes of cooking time remain. Reserve 1/2 cup cooking water; drain pasta and broccoli.
Meanwhile, thinly slice sausage on the diagonal. In 12-inch nonstick skillet, cook sausage on medium 7 to 8 minutes or until it begins to brown, stirring occasionally. Add tomatoes and cook 5 minutes longer, stirring.
Stir pasta, broccoli, and 1/4 cup pasta cooking water into sausage mixture in skillet; heat through, adding additional cooking water if needed. Remove from heat; stir in basil and cheese.
Nutritional Information
(per serving)
Calories 505
Total Fat 13g
Saturated Fat 4g
Cholesterol 71mg
Sodium 760mg
Total Carbohydrate 74g
Dietary Fiber 10g
Sugars --
Protein 32g
Calcium --
This looks so good I can't even tell you!!! Enjoy everyone!!!
So how was week one for you all? Don’t worry if it was hard. The first few times you try something it may not go the way you like but by keeping at it you get used to it, you understand it, you get in a habit! This is what we want you to do. Make these new habits into routines for you.
We hope that you took last week to experiment with what times of the day are going to work for you to exercise. Now that you have that figured out focus this week and keeping up with it. On making it into a new routine for yourself and maybe even your family.
You are worth it and creating this new routine of being healthy in your life is going to be amazing for you!
If you are still feeling a bit unsure go back and look at your goal in your journal. Remember and re-focus on why you are doing. Go back and read our “you are worth it post”. Journal about it. Getting your feelings out on paper can help you sort through them. Email us if you need to chat, WE ARE HERE FOR YOU!!! Leave a comment, maybe the other girls are feeling the same way!
But know you are not alone, things will get easier and pushing forward will be so rewarding for you in the end!
We Love You! We know you are worth it! Don’t forget it!
