Man Up Thursday



I had a meeting & luncheon yesterday with a group of people (3 of which were men) who have all lost a significant amount of weight.  As we were all talking about the amount of weight we had lost and what our eating & exercise habits had been and what they are now I had another light bulb moment.  For men, they tend to lose weight quicker.  At first when you think about it you immediately say to yourself, "Well, men have a higher metabolism.  They can cut back just a little and the weight just falls off of them."

Further examination reveals several things. 

In a given day as a woman how much of your time is spent sitting at a desk?  Are you mobile, as in up and moving around at work or at home even 30% of the time?  Most men are up and moving 60% of the day.  They are moving, walking, physically working and burning calories.  My husband is a great example.  During this Meltdown his goal was to lose 15 pounds and he has already achieved that mark.  He made moderate changes to his diet (he gave up his Mountain Dew for G2 Gatorade), has been healthier in his eating, and he hasn't exercised once.  He told me last night that he has been doing the same thing as far as work is concerned ~ nothing has changed.  He is moving the majority of the day and has added no additional exercise; the major changes he made is that he is just eating healthier.  His movements and steps in a given day far exceed 10,000 steps on a pedometer. 

I'm going to do a little experiment this upcoming week of Meltdown.  I want to see if increasing my steps to 10,000 daily starting Friday not including my normal exercise will affect the scale at all.

 I purchased a pedometer (walmart $5) to count my steps in a given day at work to get a baseline reading of what my current actual steps are ~ I'll let you know what my baseline is.  My next step will be working towards getting in 10,000 steps each day at work not including my exercise. 

In other words . . . . . I'm going to Man UP to a healthier lifestyle!

Recipe Thursday

More recipes



Lobster Rolls scream summer to me and when you want an extra special lunch, this is it! Chunks of fresh chilled lobster tossed with celery, shallots, chives, light mayonnaise and a little lemon zest served on a hot dog bun.

Lobster Rolls

Servings: 3 • Serving Size: 1 roll  • Old Points: 4 pts • Points+: 6 pts
Calories: 223 • Fat: 3.1 g • Protein: 22.2 g • Carb: 28.5 g • Fiber: 4.3 g • Sugar: 6.4 g 
Sodium: 538.6 mg   

Ingredients:

For the lobster salad:

• 8 oz cooked lobster tail meat (2 tails)
• 1 tbsp minced chives
• 2 tsp minced shallots
• 2 tbsp chopped celery
• 1 tbsp light mayonnaise
• 1 tbsp fat free Greek yogurt
• pinch of black pepper
• 1/2 tsp lemon zest

 For the sandwich:

• 3/4 cup shredded lettuce
• 3 slices tomato
• 3 hot dog buns

Crock Pot Santa Fe Chicken

Servings: 8 servings • Size: 1 cup • Old Points: 3 pts • Points+: 4 pts
Calories: 190 • Fat: 1.5 g • Fiber: 5.6 g • Carbs: 23.1 g • Protein: 21 g

24 oz (1 1/2) lbs chicken breast

14.4 oz can diced tomatoes with mild green chilies

15 oz can black beans

8 oz frozen corn

1/4 cup chopped fresh cilantro

14.4 oz can fat free chicken broth

3 scallions, chopped

1 tsp garlic powder

1 tsp onion powder

1 tsp cumin

1 tsp cayenne pepper (to taste)

salt to taste

Combine chicken broth, beans, corn, tomatoes, cilantro, scallions, garlic powder, onion powder, cumin, cayenne pepper and salt in the crock pot. Season chicken breast with salt and lay on top. Cook on low for 10 hours or on high for 6 hours. Half hour before serving, remove chicken and shred. Return chicken to slow cooker and stir in. Adjust salt and seasoning. Serve over rice (extra pts).

There's a little cowboy in us all

I was driving home yesterday and as the key hit the ignition on the car a voice came through the speaker belting out one of my favorite songs.  For our farm family it doesn't get much better than Tim McGraw or Jason Aldean.  A smile came to my face as I heard the lyrics of Tim McGraw's song, "The Cowboy in Me" on the radio. 

It reminded me of a major event that happened to our little cowboy last week and how as moms we can never protect those little cowboys 100% of the time ~ thus the ladder incident at Mimi's. 

Our little cowboy decided he needed to climb the tree in the front of Mimi's yard.  After much thought and analysis of the limbs on the tree he decided he needed some help to get up to the part of the tree where he could propel himself off of.  He decided to go to the iron pile on the side of the shop and grab a ladder (the ladder was only 2 rungs high).  He managed to drag the 2 step cut off ladder to the tree, climbed the ladder, climbed the tree, then yes, you guessed it ~ jumped off the tree.  As he was descending down the tree his boot managed to hit the top rung of the 2 step ladder and it came crashing down on top of his head.  Tears were shed and a gash appeared and then the overprotective mother was called in to assess the damage.  If you have ever seen blood coming from your own child you'll understand the shear panic that poured through me.

My first thought was to go immediately to the emergency room so I called my husband to back me up on the assessment of the gash.  He took one look at it and said, "He's fine.  I have had worse scars and more blood dripping than this!"  He's a cowboy and cowboy's get scars.

That night as my little cowboy and I were snuggling on the couch he said to me, "Mom, sometimes you just gotta fall.  You'll never learn if you don't fall ~ but you always have to get back up!"

Don't worry about past mistakes.  If you didn't reach your goal on the scale, if you didn't get in your walking minutes, if you ate something you shouldn't have. . . . .

remember that you have to learn and to learn we have to fall.  The true cowboy (or in this case cowgirl) dusts herself off and gets back up!

The last part of Tim McGraw's song says it all ~

We ride never worry about the fall

I guess that's just the cowboy in us all.

Make Believe Monday

There's never a dull moment at our house ~ not for one second and our little cowboy keeps me laughing & smiling each & every day.  This weekend was no exception.  The weather has been so miserable that it's like the old Mark Chesnutt song, "It's too hot to fish, It's too hot for golf" ~ so this Momma & her cowboy stayed inside.  When you stay inside with an imaginative 7 year old you have to be very creative as well as open to anything he might want to do.

His idea for Sunday afternoon was to have a make believe show.  This show as he said would showcase our talents ~ kinda like America's Got Talent but the Henry's version of it.  Of course he wanted me to go first so I quickly decided I would do a 90 second rendition of Amy Grant's Better than a Hallelujah.  He said it was mediocre and that I could have picked something more peppy (not that he wanted the votes to be swayed in his favor or anything). 

He then announced it was his turn & I needed to sit on the couch while he did a costume change.  I patiently waited, asked him if he needed help several times, and then FINALLY our showman stepped into the arena. 

Dressed in his full cowboy regalia (chaps, vest, boots, holster with two guns, and his black cowboy hat) he proceeds to showcase his talents of roping or should I say, "Rodeo-ing" as he called it.  He placed the stuffed white dog from Build A Bear in the middle of the living room and introduced himself.  He said that today to showcase his special talents he would be entertaining the audience this afternoon with his Wild, Wild, West show. 

With a fling of his wrist and a whish in the air, he threw the white lasso so high I thought it was going to hit the ceiling fan, it circled 3 times, and ended with a flip of his fingers.  He let the lasso go with intense focus and of course with all of the grace a good ol' cowboy could muster he landed the lasso right around his target.  With that wonderful twinkle in those adorable green eyes, he bowed to the make believe audience and said,

"And that's how you do it!"

I couldn't help but applaud his efforts and of course he was awarded the top trophey for the best act of the afternoon.  As we giggled on the couch enjoying a popsicle and low calorie fudgesicle he said to me, "I love it when it's too hot to go outside and we play make believe".  I do too! 

We ended our evening taking a walk and bike ride down by the corn field and watched the sunset as we were sitting on the deck getting cooled down.  My little cowboy spoke the words I love to hear ~ Mom, there's nothing better than spending time with you!

Recipes for the Week

GRILLED TRI TIP CARNE ASADA

INGREDIENTS
2 lbs Tri Tip, Flank Steak or other lean thinly sliced beef
1 Tbsp Extra Virgin Olive Oil
1/2 Lime, juiced
1/2 Tbsp Agave Nectar or honey
1 tsp ground cumin
2 tsp Mrs. Dash Fiesta Lime Spice
1/2 tsp chili powder
1/4 tsp paprika
1/4 tsp black pepper
1/4 tsp sea salt

INSTRUCTIONS
1.  If using tri tip or flank steak, butterfly by slicing evenly in half, but leaving 1 inch so that it remains as one piece of meat.  Place in a 9×13 baking dish and set aside.
2.  Whisk together Olive Oil, lime juice and agave nectar.  Pour half the oil on each side of the steak and rub all over to evenly distribute.
3.  Combine Cumin through Sea Salt and sprinkle/rub/massage all over both sides of the steak.
4.  Grill over medium heat, about 10-15 minutes on each side or until desired doneness is achieved.  Let rest for 10 minutes before slicing thinly across the grain.
This is excellent served straight up, in burritos, tacos and salads.  Enjoy!
I whipped up Grilled Tri Tip Carne Asada Salads for us to have before we hit the road.
Mine included 3 ox of Grilled Tri Tip Carne Asada.

Homemade Tortilla Chips



1 Low-Carb Whole Wheat Tortilla (I used the 50 calorie ones)  I like the Chile Lime ones too!
1-2 tsp olive oil
sea salt
Heat your oil over medium heat in a nonstick spray.  Slice your tortilla into little triangles, about 8-10.  Cook on each side until crispy & brown.  Remove from heat and immediately sprinkle with sea salt.  SO GOOD!

Part 2 Recipes



Avocado Salsa:1 small onion, quartered
1 jalapeno, quartered, seeds optional (or 1/2 green bell pepper quartered & dashes of Tabasco)
1 garlic clove, smashed
8 oz canned Tomatillos, drained
1 avocado, peeled, seeded, and cut into 1 inch cubes
1/2 cup cherry tomatoes, halved
Juice of one lime
1 1/4 teaspoons kosher salt
1/4 cup loosely packed fresh cilantro leaves, coarsely chopped

Shrimp:
1 tablespoon olive oil
1 teaspoon chipotle or blended chili powder
1 teaspoon kosher salt
1/4 teaspoon freshly ground pepper
1 garlic cloved, minced
juice of one lime
1 pound medium shrimp (about 20), peeled and deveined
8 corn tortillas
8 sprigs cilantro for garnish
2 limes, cut into wedges
Directions
Put the onion, jalapeno (or bell pepper/hot sauce), and garlic in a food processor and finely chop. Add the tomatillos, 1/2 the avocado, and salt and pulse until chopped but still chunky. Transfer to a bowl and stir in the other 1/2 avocado, tomatoes and cilantro.

Heat a stovetop or outdoor grill to medium-high. Mix the olive oil, chipotle or chili powder, garlic, lime juice, pepper and salt in a large bowl. Add the shrimp and toss to coat. Use a grill basket or bamboo skewers to thread the shrimp and grill the shrimp until translucent, about 1 1/2 to 2 minutes on each side.
Grill tortillas, until slightly charred and pliable, about 20 seconds per side. (Alternatively, wrap in a damp paper towel and heat in a microwave.) Spoon sauce on the tortilla, then top with about 2 or 3 shrimp and a sprig of cilantro. Serve 2 tacos per person, with a lime wedge on the side.
I had 3 amazing shrimp tacos with avocado & tomato salsa verde. I also had 3 extra shrimp on the side (this was about 1 bamboo skewer’s worth).

Omega 3 Friday

On my last workout of the night on Thursday I DVR'd Dr. Oz and decided to watch it while I walked on the treadmill.  It is always interesting and Dr. Oz has wonderful information on healthy eating, exercise, and everything in between.  Yesterday's show was about the benefits of Omega 3's and Omega 6's and how they help to burn belly fat.  He said that a diet rich in fish, tuna, and shrimp eaten the majority of the week (4-6 times) and the remainder days with chicken, pork, and once a week to have red meat will burn the most belly fat (belly fat is said to increase your risk for heart disease). 
By eating the above regimen of more fish and less red meat Dr. Oz  says your cholesterol will decrease and your belly fat will also decrease. My focus for the next two weeks is going to be increasing my Omega's!! 

I love fish like Tilapia, Cod, and Salmon and shrimp is my all time favorite so I thought I would include recipes for you that can help decrease your belly fat.

Shrimp Scampi with Basil



1 T butter, 1 T Olive Oil (you can use all olive oil if you like)
1 shallot, chopped
3 garlic cloves, minced
1 lemon juiced
1 tsp salt
½ tsp coarsely ground black pepper
1 lb large shrimp, peeled, and deveined
2 T chopped fresh flat leaf parsley or basil (I use basil)
(optional)Lemon wedges Bamboo or metal skewers**
NOTE: Optional step – soak your skewers for 30 minutes in water prior to using. I sometimes use rosemary sprigs as my skewers too for added flavor.

If using the oven, preheat the broiler. If using the grill, preheat the grill.

Melt butter with olive oil in a large nonstick skillet over medium heart, then add the shallot and garlic. Cook stirring frequently until golden 4-5 minutes. Remove from heat; stir in lemon juice, salt and pepper. Add the shrimp and toss to coat.
To broil: Spray a nonstick 9×13 dish with nonstick cooking spray. Pour the shrimp mixture into the prepared dish. Broil for 3 minutes. Stir and broil for 3 more minutes. Remove from oven and enjoy.

To Grill: Thread the shrimp on your skewers. Poor any sauce remaining in the pan on the skewers. Place the skewers on your grill and cook until the shrimp are opaque in the center and lightly browned on the outside, about 3-4 minutes on each side. Remove from grill and sprinkle with the basil or parsley and serve with lemon wedges.
I sometimes will use green onions or leeks in place or with the shallots as another option.
I love to serve this over pasta and spinach as pictured above. It’s so simple to make and very low in calories and fat.
For my dinner tonight, I served the shrimp scampi on a bed of 1 1/2 cups spinach and 1/2 cup of fettucine.
**You can also serve this over brown rice.

Grilled Salmon Burger

4 wwp ~ haven't tried this one but I am going to over the weekend



Makes 4 servings

Olive oil spray
1 lb skinless salmon fillet, cut into 1” cubes
1 tablespoon Dijon mustard
1 tablespoon peeled and minced fresh ginger
1 tablespoon chopped fresh cilantro
1 teaspoon low-sodium soy sauce
½ teaspoon ground coriander
Salt, to taste
Ground black pepper, to taste

Preheat grill to medium-high heat. Lightly coat rack with the olive oil cooking spray.

In a food processor, pulse salmon cubes just enough to grind coarsely.

Transfer salmon to a large bowl and mix in: Dijon mustard, lime zest, ginger, cilantro, soy sauce and coriander. **I am going to use basil instead of ginger and a little tabasco instead of soy sauce.

Form salmon into 4 patties and season with salt and pepper to taste.

Grill burgers, turning once, until done, 4 minutes on each side for medium.

Garnish with fresh lime wedges.

Nutrition at a GlancePer serving: 170 calories, 23 g protein, 1 g carbohydrates, 7 g fat (1 g saturated), 60 mg cholesterol, 0 g fiber, 150 mg sodium



Say It Like You Mean It Thursday

The weather has been so nice & I love getting out and walking when it's this pretty outside.  I am on week 1 of my 2 hour exercise marathon from now until the end of the meltdown.  I have decided it's easier to break it down into 3 sessions.  I do a quick warm up in the early morning then walk for 45 minutes, I walk during my break or lunch or before work for another 15 to 30 minutes (or a combination), then 45 minutes in the evening and I either do a core strenthening exercise DVD like Jillian Michaels, Turbo Jam, or Zumba.

My entire focus has been on completing the 120 minutes of daily exercise & how I can be the most successful with my goal.  I sat down with my family last week to let them know what my goal is, that I would be unavailable at times because this was a commitment to myself & to my health, and that they would sometimes get a leftover or two for supper.  They are always supportive and we are a very goal driven family but I think the hardest part was getting into my thick Italian head that it was perfectly acceptable to put me first! 

Last night I delivered the evening meal to the farm boys who have been very busy harvesting wheat and planting soy beans.  I arrived at the shop to find 4 very hungry guys.  Our little cowboy was amongst the crowd at the shop and he declared that he was starving as usual. I handed him a bottled water, opened the lid on his "to go" plate and gave him a kiss goodbye telling him I was going back to the house to exercise.  I must have said it in a somewhat worn out voice with little enthusiasm because this is what he said to me.

With a twinkle in his adorable little eye, he said, "Say it like you mean it Mom!"

Sometimes we have to fake it until we make it!  I know I haven't felt like I wanted to get in the exercise minutes each night and I can tell you that at the start of the workout DVD tape or the start of my walk I haven't felt like I wanted to do it.  Once I begin to sweat and I feel my heart pumping there's something inside of me that feels like I could keep going for hours!  As you are striving to get your exercise minutes in and you hear that little voice in your head that says, "I'm too tired tonight" or "If I miss one night it won't matter" just tell yourself, "I matter & my health matters and I'm going to exercise".  In other words . . . .

SAY IT LIKE YOU MEAN IT!

Wet n' Wild Wednesday

Exercise classes are going wonderful plus it helps that it starts your week off great too!  I love getting in 2 hours of exercise at the beginning of my week and I have found it has helped me to stay on track.  Thank you to Emily & Vonda for the great job they are doing this last stretch of our Meltdown!
Zumba at the Erie Library from 6:30 - 7:30 on Monday's
Sweating to the Oldies at Central Park Pavillon from 6-7 p.m. on Tuesday's

I love to visit with all of you and pick your brain as to what you are doing to keep on track each and every day.  One of my Meltdown mentors, Donna H. is a true fitness warrior in every fashion of the word.  I love to spend time with her and last night at fitness class I asked her what her exercise routine is each and every week.  Donna gets in on average 740 minutes of exercise each week!! 

Here is Donna's exercise routine. 

She heads to the Fitness Center behind the hospital around 5 a.m. each day and exercises for about an hour, then she goes for a walk with the dog during the day, and then either does an exercise class, fitness tape, or goes for another walk. 

She then said the words that really hit home with me, "Stephanie, I have always done that even when I was working a full time job.  I made it important and a habit."  WOW!!! 
The exercise habits you are making each & every day and the consistency of healthy eating are the foundation to a longer life.

Wet n' Wild Wednesday Exercise Classes
Chanute Acquatic Center is offering Water Aerobics M-Th from 7:45 to 8:45 p.m. for $2.
Water Walking at the Lazy River M-Th from 7:45 - 8:45 p.m. $1

I love the wisdom, mentoring, and friendship I gain from each of you and Donna I thank you for your kindness shown to me each & every day.  You are a blessing to me as are all of our Meltdown participants.

More recipes to share!!

Slow Cooker Steak Tacos

INGREDIENTS

• 1 lb Flank, Sirloin or Round Steak
• 1/2 tsp sea salt
• 1/4 tsp black pepper
• 1 lime, juice
• 1 orange, juiced
• 1 1/4 C. Chicken Broth (low sodium is what I used) 
• 2/3 cup salsa

TOPPINGS
• 10 Corn Tortillas
• 2/3 cup Finely Shredded Low-Fat Sharp Cheese
• 1 Avocado, diced
• 1/2 cup cherry tomatoes, halved
• Lettuce, Cilantro, Salsa, Sour Cream, Lime Wedges

INSTRUCTIONS
1.  Spray slow cooker with non-stick spray.  Season steak with sea salt and black pepper.  Combine the lime juice, orange juice, 1 cup Chicken Broth, and 1/3 cup of salsa.  Pour over beef and cook on high for 4-6 hours or low for 8-10 hours.
2.  Remove beef and shredded.  Place in a large nonstick skillet over low heat.  Add remaining 1/3 cup salsa with 1/4 cup Chicken Broth or juice from the slow cooker.  Heat just until warmed.
3.  Serve over corn tortillas with all your favorite toppings.
Makes 10 servings, about 1/4 cup per taco, points+ each (meat only, count points+ for tortillas and toppings)
Nutritional information per serving, based on 10 servings, using caloriecount.com

Did I mention that these were AMAZING?!  They only took me about 15 minutes to make start to finish…definitely dinner in a hurry! 

I had TWO TACOS FOR TACO TUESDAY
* 2 Low Carb Tortillas (2 points each ) ~
* 1/2 cup Spicy Shredded Beef (6 points+)
* 2 Tbsp salsa fresca (0 points+)
* 2 Tbsp Finely Shredded LF Sharp Cheddar Cheese (1 points+)
* Lettuce, tomato, cilantro and 1/8 AVOCADO (1 Points+)

New Recipe Tuesday

Happy Tuesday Meltdown Participants!  I know you are all enjoying the cooler temperatures today.  Just a fast reminder about Sweating to the Oldies tonight at Central Park Pavillon (6-7 pm).

Oatmeal Protein Pancakes



INGREDIENTS
1/2 cup fat free cottage cheese
1/3 cup uncooked oatmeal (quick cooking or old fashioned)
1 egg
1 egg white
1 Tbsp ground flax seed
2 tsp Agave (could use maple flakes, sucanat or brown sugar, etc)
1/4 tsp vanilla or coconut extract (sometimes I use both)
Dashes of cinnamon & salt
INSTRUCTIONS
1.  Blend everything together until smooth and creamy. I use my Magic Bullet and it only takes seconds.
2.  Cook on a skillet over medium heat (use ns cooking spray or 1 tsp oil) on both sides until browned (about 5 minutes total).
3. Serve up with your favorite toppings – pure maple syrup, whipped butter, fruit, almond butter, etc – the options are endless.
Makes 2 medium pancakes or 1 super huge pancake for 8 points+
Nutritional information for the entire recipe excluding toppings, 8 points+

Cheesy Chickent Stuffed Shells



Ingredients
12 shell(s) uncooked jumbo shells
1 1/2 cup(s) marinara – homemade or store bought (I like the no sugar Hunt's Traditional)
2 medium egg white(s), lightly beaten
1 3/4 cup(s) part-skim or fat free ricotta cheese
4 oz chicken breast, cooked, skinless, diced – Make it yourself or use rotisserie chicken
16 oz chopped frozen spinach, thawed and drained of excess water
1 tsp garlic powder
1/2 tbsp dried Italian seasoning
4-5 basil leaves, chopped
1/4 tsp black pepper and sea salt
1 cup(s) part-skim mozzarella cheese, shredded
1/3 cup(s) grated Parmesan cheese
Instructions
Preheat oven to 350ºF.
Cook manicotti shells in salted boiling water according to the package directions. Drain and rinse with cold water to prevent them from cooking further. Set aside.
Coat a 9 x 13-inch pan with cooking spray. Spread 1/2 cup of sauce evenly over bottom of pan and set aside.
For filling, in a large bowl, stir together egg whites, ricotta cheese, chicken, spinach, garlic powder, salt, pepper, basil and Italian seasoning. Stir in 1/4 cup each of mozzarella cheese and Parmesan cheese.
To assemble, spoon cheese mixture into manicotti shells and place filled shells in a single layer in baking dish. Spread remaining sauce on top. Sprinkle with remaining cheeses and bake about 30 minutes. Yields 3 shells per serving.

Slow as a Turtle Monday

This is the visitor we had overnight in our home over the weekend!  He was discovered taking up residence next to the sandbox at the farm.
Our little cowboy is famous for finding live "things" and putting them in a box to take to school to Mrs. Clover's classroom for show n' tell.  Now that school is out he stills love to collect things from nature ~ hence the Young Science Award at Year End.

George Lopez as the turtle was so lovingly named arrived at Arkansas Street via Mimi's car Saturday evening. 
It seems Mimi didn't want to keep George Lopez at her house either! 
My husband whom I call "Cliff Claven" informed us that George was actually a Georgette.  You can tell the difference between a male & female Western Box Turtle by the color of the turtle.  A female is red (look at Georgette above) and a male is yellow.

Georgette was housed in a box on my kitchen countertop and was scheduled to be released back to the wild behind our house on Sunday afternoon. 
Georgette had other ideas.  
While my head was still on my pillow this is what I heard 
(very, very, early Sunday morning).
"Georgette Lopez, you are a very bad turtle". 
My eyes flew open and I'm not sure how fast I sprinted from the bed but I arrived in the living room in record time. 
Our little cowboy was holding Georgette by her bottom outer shell and he informed me that he had found her on the living room floor!  My husband groggily wandered out of the bedroom and explained to us that Georgette had probably crawled over the side of the box and landed upright and then began her exploration of our house sometime in the night. 
Georgette had an early & quick release to the wild in our backyard before we had anymore turtle antics at the Henry household!  

My exercise time over the weekend was spent outside working in the yard and planting my new trees & shrubs in the front & side of the house.  If you want to work up a good sweat just work in the yard!!  Sunday night after two days of digging and planting I decided it was me that was moving slow as a turtle.  The other thing Georgette and I have in common is that we both will go over, around, or through any obstacle to accomplish our goal!

Zumba class will be held tonight from 6:30 - 7:30 p.m. at the Erie Library!
With love & appreciation ~ Stephanie

Mid Weigh to the goal Friday

                                          WE DID IT!!  1,000 HITS ON OUR BLOG!                            

I made the commitment to post my before and current photo on our blog when we hit 1,000 and today is the day! 

Thank you for your continued support, love, & friendship on this remarkable Meltdown journey.  You inspire me each & every day!  We each have a story to share and I look forward to your photos & stories on the last leg of this race to our Meltdown Finale on July 21st to help with our amazing video.



I know sometimes finishing a race can be challenging but as every runner knows it is very rewarding once your cross the finish line.  I pray every day for the strength & energy to perservere to the very end of the Meltdown.  I pray that when distractions come my way to remember that they are just that, merely distractions, and to not lose focus on what I have been called to do.

If you have a goal in life that takes a lot of energy, that requires a lot of work, that incurs a great deal of interest and that is a challenge to you, you will always look forward to waking up to see what the new day brings.

Susan Polis Schultz

                                      Before                                                                            

I take photos of myself each week so I can see exactly how my body is changing.  It's been a few years since I have been at this weight that I currently am right now and I think it's easy to forget how you look or looked when you were thinner.  Plus it's a really good motivator to see where you started and how you look now & where you are heading to reach your goal.  It helps keep me on track each week and because I am so visual it makes me feel better when I am having a BLAH kind of day:)

AFTER  (Mid Way through Meltdown) taken this morning



We have 5 weeks left to the Meltdown and my goal is to drop an additional 15 pounds:)  I know in order to achieve all that I want by our Grand Finale that my main focus will have to be on 2 hours of daily exercise 7 days a week (and healthy eating ~ which has now become a true habit)!  Again, it's not the number on the scale it's how great I feel and how my overall health is improving!  Thank you for letting me share from my heart each day in the blog and for all of your inspiration.  I think the most exciting part of all of this has been the wonderful friendships I have developed.  It's great to have a community that supports one another & is there cheer you on. 

You each have been a mentor, a power partner, exercise buddy, and most of all a friend.  I have never felt alone in this journey and as women it is so important to take time for ourselves and for our friends and this has allowed me to do both!

With love & appreciation ~ Stephanie

Tear in your Eye Thursday

Our little cowboy has finally made it back to his real home after spending time with his Nonna & Papa.  I told my parents that their home has now been upgraded from a hotel (we joke and call it a hotel because mom puts a piece of Dove Dark Chocolate on your pillow each night) to a full fledged resort!!! 

Once I had the car unloaded from all of the "goods" collected at Nonna's I settled into our normal routine of deciding what my little guy and I would do for exercise.  His decision was to stay inside and workout with the Wii.  He loves, "Just Dance 2" and if you haven't tried it believe me you will LOVE it!!  We laughed and danced for over an hour last night and it didn't even feel like exercise but it was.  I worked up a sweat and spent quality time with my family ~ nothing better!

After Che-laxing (that's chilling & relaxing as our little cowboy calls it) on the couch together post exercise, our little cowboy proceeds to tell me how much he really missed me while he was gone. 

Two things spoken from those angelic lips really brought a tear to my eye.

First, he told me that even though Nonna snuggled with him it just wasn't the same as snuggling with me and second, he said to me, "Mom, you can really tell you've been working hard because you're alot smaller than when I was here last week". 

I think when you see someone every day of the week you don't notice that they have lost weight or inches but if you haven't seen them for a few days it's like WOW!! 

You may not see the difference in the mirror but those around you are noticing how great you look!  On average it takes 6 weeks of exercise and healthier eating to see changes appear ~ your Meltdown journey is going to bring so many more changes in the next few weeks and I look forward to cheering you on every step of the way!  I feel like this week may be another record breaker for all of us!  I haven't weighed yet but I will tomorrow morning and I am anticipating a big loss because I feel it in my clothes and in my energy level.  Make sure to email your results to me by Friday 9 p.m.

With love & appreciation ~ Stephanie

Today is your day Wednesday

http://www.youtube.com/watch?v=iWeRQtj6s2o

You got what it takes you can win,
Today is your day to begin.

Don’t give up here, don’t you quit.
The moment is now, this is it

Today is your day
And nothing can stand in your way

Today is your day
And everything’s goin’ your way

I DVR alot of shows and then when I want to watch them I make a deal with myself that I have to be on the treadmill in order to view them.  One of my favorites has been, "Why Not?" with Shania Twain on the OWN (Oprah Winfrey Network).  Shania's journey through heartbreak and gaining the strength to overcome her obstacles have been an amazing thing to watch.  It has given me motivation, inspiration and her new song, "Today is your Day" is my new theme song on my IPOD.  I provided the link above for you to listen to and read the words to the song ~ they really grab you. 

Today is your day ~ Everyday!!  We have decided to start gathering photo's, interviews, and quotes from all of you to put together a video for our finale.  The outreach from this project has impacted so many families & the community support has been overwhelming!  I wanted to give each of you a heads up that I will be emailing to ask for your permission to share your successes on the video as well as your words of inspiration:)  You can always opt out but I pray that you will be open to sharing. 

I want to give a SHOUT OUT to all of my exercise power partners this week and to our AWESOME fitness instructors!!  I have loved getting to know all of you and I have appreciated your words of kindness, support, & friendship.  Thank you to Vonda & Emily for the 120 minutes of exercise in 2 nights ~ that's just a little under what I got in total for the week before:)  I am very excited for the last sprint of our Meltdown and these classes have been the spark of motivation to help pull everything together. 

Let's race together to our finish line of the Meltdown and make up your mind to finish BIG!  Don't expect more or less just go out and give it your BEST! 

Nothing can stand in your way ~ today is your DAY!

With love & appreciation ~ Stephanie



Take Time For Yourself Tuesday

Our little cowboy is enjoying a mini vacation at his Nonna & Papa's.  He's played miniature golf, went swimming in the pool, went to the movies & a car show, and rode his bike til his little legs felt like jelly.  When I talked to him last night over the phone he told me he was going to stay at Nonna's for an additional 13 days (he's been gone since last Friday).  I told him we would probably be coming to get him before that & he said,

"Mom, I just need to take a little time for myself".

I have been making time for myself too this week!  I have missed our little cowboy very much but it seemed to me that I had alot of time on my hands!  That has been a great thing to find as we have added our new exercise classes this week and I have been able to get tons of minutes in as well as the classes.  I know all of the movement will register a visible difference on the scale too!  Last night after Zumba class as I was driving home I thought about how much extra time that added up too ~ it wasn't the time that added up it was what I did with that time.  I haven't even had the T.V. on.  I had time for me and the things I wanted to do and get done.  Those minutes have always been there I just needed a reminder of what to do in those minutes (and what not to do)!! 

My entire focus from our last weigh in to this week's weigh in has been on moving!  I know without measuring that inches have been lost this week already and we are only about 1/2 way through the weigh in week!  Plus my choices for eating have been very healthy, filling, and I have focused on smaller meals more frequently to keep my blood sugar and energy fueled all day long.

What changes have you made that have made a difference this week?  Email me or post a comment and you'll be entered in our weekly drawing from one of our fabulous sponsors!!

Have a blessed day ~ Stephanie

Chocolate Cupcake Monday

Chocolate isn't something you have to take out of your healthy eating lifestyle completely and now with the new recipes that give you a healthier swap for what you're craving you can eat a little chocolate each week!  I'm going to freeze these and take them out and have them as a mid-week treat ~ a little bit of indulgence once a week keeps you on track.

Chocolate Craving Cupcake

Ingredients:
2 cups moist-style chocolate cake mix (half of an 18.25-oz. box)
Two 25-calorie packets diet hot cocoa mix
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
2 tbsp. semi-sweet mini chocolate chips
1 tsp. Splenda No Calorie Sweetener (granulated)
1/8 tsp. salt

Directions: Place chocolate chips and the contents of both cocoa packets in a tall glass. Add 12 ounces of boiling water, and stir until chips and cocoa mix have dissolved. Place glass in the freezer to chill for 25 minutes. Preheat oven to 350 degrees. Once cocoa has chilled, give it a stir, and mix with all other ingredients in a mixing bowl. Whip batter with a whisk or fork for 2 minutes. Spray a 12-cup muffin pan with nonstick spray, or line it with baking cups. Evenly spoon batter (which will be thin, but don't worry, your cupcakes will puff up!) into the pan. Place pan in the oven, and bake for 15 minutes. Cupcakes will look shiny when done. MAKES 12 SERVINGS

Serving Size: 1 cupcake
Calories: 108
Fat: 2.5g
Sodium: 239mg
Carbs: 19g
Fiber: 1g
Sugars: 12g
Protein: 2g

Loaded Mash Potatoes

Ingredients:
3 oz. cubed red potatoes (about 1 - 2 small potatoes), not peeled
1 1/2 cups chopped cauliflower

1 1/2 tbsp. fat-free sour cream

1 tbsp. fat-free non-dairy liquid creamer (like Coffee-mate Original Fat Free)
 
1 slice fat-free American cheese

1 tbsp. real bacon bits (like the kind by Oscar Mayer or Hormel)

1 tsp. chopped chives

dash salt

Optional: black pepper, additional salt, to taste

Directions:
Place potatoes and cauliflower in a medium microwave-safe bowl with 2 tbsp. water. Cover and microwave for 6 minutes, until very tender.

Once the bowl is cool enough to handle, drain any excess water. Transfer potatoes and cauliflower to a large bowl, and set the medium bowl aside for later use.

Add creamer, sour cream, and salt. Using a potato masher or fork, mash until completely blended. If you like, season to taste with pepper and additional salt. Place mixture in the medium microwave-safe bowl.

Lay cheese slice over the potato-cauliflower mixture. Microwave for about 30 seconds, until the cheese has melted.

Top with bacon bits and chives. Enjoy!

MAKES 1 SERVING
	Serving Size: entire recipe Calories: 181 Fat: 2g Sodium: 758mg Carbs: 28g Fiber: 5g Sugars: 7g Protein: 13.5g

Tacquitas

Ingredients:
8 small (6-inch) yellow corn tortillas
One 9.75-oz. (or 10-oz.) can 98% fat-free chunk white chicken breast in water, drained well
1/2 cup salsa
1/3 cup shredded fat-free cheddar cheese
1/4 tsp. dry taco seasoning mix
Optional: red enchilada sauce, additional salsa, fat-free sour cream, for dipping

Directions:Preheat oven to 375 degrees.

In a medium bowl, combine the chicken and salsa, and mix thoroughly. Cover and refrigerate for 15 minutes.

Remove chicken mixture from the fridge, and drain any excess liquid. Add cheese and taco seasoning, and mix to combine. This is your filling. Set aside.

Prepare a baking sheet by spraying with nonstick spray, and set it aside.

Dampen two paper towels, and place tortillas between them. Microwave for about 1 minute, until tortillas are warm and pliable.

Take one tortilla (keep the rest between the paper towels), spray both sides lightly with nonstick spray, and lay it flat on a clean dry surface. Spoon about 2 heaping tbsp. of filling onto the tortilla. Spread it evenly across the entire surface, and roll tortilla up tightly, so that you have a cigar-shaped tube. Secure with toothpicks and place seam-side down on the baking sheet. Repeat with remaining tortillas and filling.

Bake for 14 - 16 minutes, until crispy. Allow taquitos to cool for 5 minutes. If you like, dunk in enchilada sauce, salsa, or sour cream!

MAKES 4 SERVINGS

Serving Size: 2 taquitos
Calories: 197
Fat: 2.5g
Sodium: 594mg
Carbs: 22.5g
Fiber: 3g
Sugars: 2g
Protein: 20.5g

Part II

Feel Good Fries

1/2 butternut squash
kosher salt

Directions:Pre-heat oven to 425 degrees.  Peel and de-seed your butternut squash.  If you're unfamiliar with handling them, you may have a little trouble at first.  They're fairly easy to peel, but you'll need a sharp knife to cut them.  Once your orange friend is peeled and seed-free, slice it in half.  Then cut it up into french fry shapes.  We like to use a crinkle cutter to make authentic looking crinkle cut fries, but they'll work any way you slice 'em.  Place on a cookie sheet sprayed with non-stick spray.  Cover lightly with kosher salt (regular salt works, too, but we prefer kosher).  Place tray in your pre-heated oven and bake for 40 minutes or so, flipping halfway through baking process.  Fries are done when they are starting to brown on the edges and get crispy. Serve with ketchup, or however else you enjoy fries or sweet potato fries!

Nutritional Info:

Serving Size:  5 oz., uncooked
Calories:  65
Fat: 0g
Sodium:  486mg (includes salt)
Carbs:  16.5g
Fiber: 3g
Sugar: 3g
Protein: 1g

Light BLT's

Ingredients:2 slices of Wonder Light Bread, Weight Watchers Bread (or another 40 calorie bread)
2 slices Louis Rich Turkey Bacon
2 slices of tomato
2 teaspoons of Hellmann's/Best Foods reduced fat mayo
1 romaine lettuce leaf



Directions:
Toast your bread. Prepare your bacon in the microwave while bread is toasting.  Smear a teaspoon of mayo on each half.  Break bacon pieces in half.  Assemble your sandwich, using all remaining ingredients -- bacon, lettuce and tomato.  Cut in half.  Serve with pickles.  Yummmmmm!

	Nutritional Info: Serving Size: 1 HG Guilt-Free 1-2-3 BLT Calories: 180 Fat: 7g Sodium: 710mg Carbs: 24g Fiber: 6g Sugar: 1g Protein: 8.5g

Sensationally Fit Friday

Ever feel like there's less of you to go around?  If you're a Neosho County Meltdown Participant that's a good thing!!  Amazing results so far with stats and weigh ins pouring in via email this morning.

Congratulations everyone ~ I think this is going to be our BEST WEEK EVER!!

What a motivational meeting we had last night.  The information and recipes shared helped me to rejuvinate and get excited again about my goals.  Our new deadline for the last weigh in for Meltdown will be Friday, July 15th and our Celebration Party will be held Thursday, July 21st.

At our farm I sometimes feel like I'm a short order cook.  I have 3 grown Farm Boys to cook lunch for and a little cowboy who eats like a big cowboy:)  Then I cook something for myself too!!  I made a decision to research more family friendly recipes that everyone could eat and I knew if I made healthier versions of some of my family favorites no one would actually know but me.  So here's a few that I will be serving up!

Unfried Zucchini

 Ingredients: 2 large zucchini; ends removed
3/4 cup Fiber One bran cereal (original); ground to a breadcrumb-like consistency in a blender or food processor
1/4 cup fat-free liquid egg substitute (like Egg Beaters)
1 tbsp. powdered ranch dressing/dip mix
1/4 tsp. plus 1 dash garlic powder
1/4 tsp. plus 1 dash onion powder
1/4 tsp. plus 1 dash oregano
2 dashes pepper
2 dashes salt

Directions: Preheat oven to 350 degrees. Cut zucchini into half-inch-wide circles. Blot away any excess moisture with a paper towel. Fill a medium-sized dish with egg substitute, and season with a dash each of garlic powder, onion powder, oregano, salt, and pepper. In a separate medium-sized container, combine cereal

breadcrumbs with 1/4 tsp. each of garlic powder, onion powder, and oregano -- add the ranch mix and a dash each of salt and pepper, and then mix well. Set out a baking pan, and spray with nonstick spray. Toss zucchini circles in the egg substitute until they are all evenly covered. One by one, coat zucchini with

breadcrumbs (giving them a shake first to remove excess egg substitute), and lay them flat on the baking pan. Place in the oven, and bake for 10 minutes. Flip zucchini circles over, and return to the oven for about 10 more minutes, or until outsides are crispy and zucchini is cooked through. MAKES 3 SERVINGS

	Serving Size: 1/3rd of recipe (1 generous serving) Calories: 78 Fat: <1g Sodium: 578mg Carbs: 20g Fiber: 9g Sugars: 4g Protein: 5g

Chicken Parmesan ~ My favorite!

Ingredients:
5 oz. boneless skinless chicken breast (raw)
1/3 cup Fiber One cereal
1/4 cup Egg Beaters, Original**
3/4 tsp. reduced fat grated parmesan cheese
1 oz. (approx. 1/4 cup) shredded fat-free mozzarella cheese
1/3 cup canned tomato sauce
Optional: garlic powder, basil, oregano, salt and pepper

Directions: Preheat oven to 375 degrees. Using a blender or food processor, grind Fiber One cereal to a breadcrumb-like consistency. Add parmesan to crumbs (if desired, season crumbs with optional spices, as well). Place crumbs in one small dish and Egg Beaters in another. Next, pound your chicken so it's a bit flattened. Coat raw chicken on both sides with egg substitute, and then coat with crumb mixture. Place chicken on a baking pan sprayed with nonstick spray. Spray a light mist of nonstick spray on top of chicken and place in oven. Cook for 10 minutes, and then turn chicken over. Add another light mist of nonstick spray and cook for an additional 10 - 12 minutes (or until chicken is fully cooked and coating looks crispy). Meanwhile, if desired, mix tomato sauce with your seasonings of choice. Remove chicken from oven, top with sauce and then cheese, and return chicken to oven until cheese is melted. Enjoy! Serves 1.

Serving Size: 1 chicken breast (entire recipe)
Calories: 295
Fat: 3.5g
Sodium: 890mg
Carbs: 27g
Fiber: 11g
Sugars: 3.5g
Protein: 46.5g

Meltdown Meeting Thursday

I am so excited for our Meltdown Meeting tonight!  I am excited to see all of you.  I am excited for the guest speaker tonight and the yummy recipes & most of all I'm excited for the motivation  and inspiration that comes from hearing all of your successes!

Put Down the Heavy Weights

You don’t have to grunt and groan with heavy dumbbells to see results. A recent study from McMaster University found that lifting light weights (about 30% of maximum effort, or about 24 times until fatigue) was just as effective at building muscles as heaving heavier ones (up to 90% maximum load, or about 5 to 10 reps before fatigue), as long as the target muscle group was fully fatigued by the final rep.

Go Hard or Go Home

The more active you are, the more likely you are to push yourself during a workout. Researchers from New Zealand found that women who exercised regularly were more likely on their own to work at a heart rate near or above VT1 than their more sedentary counterparts.

Keep Your Feet on the Ground

When it comes to the amount of fat you’ll burn during a workout, you’ll torch more of it by going for a run than by hopping on a bike, according to a British study from the University of Birmingham.

Make Like a Hare

Slow and steady doesn’t always win the race for weight loss. New research shows that women who lost at least 1 1/2 pounds a week were more successful at achieving long-term significant weight loss than those who lost 1/2 pound or less a week. The fast-weight losers were 5 times more likely to have lost at least 10% of their body weight at 18 months than those who took off the pounds more gradually.

Keep at It for a Healthy Belly

Exercise is key to keeping off dangerous belly fat. Subjects in a study from the University of Alabama at Birmingham who had lost an average of 24 pounds and then kept up their fitness routines of either strength training or cardio for 40 minutes twice a week for 1 year, regained no visceral fat, even if they put on a little weight. Those who had stopped exercising weren’t so lucky: They averaged about a 33% increase in visceral fat.

Summer Recipe Wednesday

Summer time for our family means time with our favorite friends, entertaining, and for me it always means cooking!  I wanted to post some new recipes to help with any cravings you may be having.  It seems like I'm always fixing a dip, dessert, or appetizer to have at some sort of a function in the summer.  These recipes are healthier versions of some of my favorites ~ enjoy!

Crabiliscious Dip

Ingredients:
1/4 cup fat-free cream cheese
2 wedges The Laughing Cow Light Creamy Swiss cheese
One 14-oz. can artichoke hearts, drained and chopped
8 oz. (about 1 1/2 cups) roughly chopped imitation crabmeat or high-quality real crabmeat
1/2 cup fat-free sour cream
1 tsp. chopped garlic
1/2 tsp. garlic powder
1/2 tsp. onion powder
1/4 tsp. black pepper, or more to taste
1/8 tsp. salt, or more to taste
1/8 tsp. cayenne pepper, or more to taste
2 tbsp. reduced-fat Parmesan-style grated topping

Directions:Place cream cheese and cheese wedges in a large microwave-safe bowl. Microwave for 30 - 45 seconds, until soft. Stir until blended. Add all other ingredients except Parm-style topping to the bowl. Mix thoroughly. Microwave for 1 minute; stir well. Top with Parm-style topping and microwave for 1 additional minute, or until dip is warm. Dig in! MAKES 8 SERVINGS Serving Size: 1/3 cup Calories: 79 Fat: 1.5g Sodium: 556mg Carbs: 9g Fiber: 0.75g Sugars: 3.5g Protein: 6.5g

Ingredients:1/2 pack Nabisco 100 Cal Oreo Thin Crisps, divided
1/4 cup fat-free ricotta cheese
2 tbsp. fat-free cream cheese, room temperature
1 tbsp. Splenda No Calorie Sweetener (granulated)
1/2 tbsp. Jell-O Sugar Free Fat Free Instant Vanilla pudding mix
1/8 tsp. vanilla extract
1/4 cup Cool Whip Free, thawed
Optional topping: Fat Free Reddi-whip

Directions:Break half of the cookies into small pieces, and finely crush the other half. Set both aside separately.

In a small bowl, combine ricotta cheese, cream cheese, Splenda, pudding mix, and vanilla extract. Stir vigorously until smooth. Fold in Cool Whip, and then gently stir in the broken cookie pieces. Cover and refrigerate for at least 20 minutes.

If you're feeling fancy, transfer to a fun dessert dish or parfait glass. Top with the finely crushed cookies. Finish it all off with a nice squirt of Reddi-wip, if you like. Dig in!

Serving Size: entire recipe
Calories: 174
Fat: 1.5g
Sodium: 498mg
Carbs: 24g
Fiber: 0g
Sugars: 10.5g
Protein: 11.5g



Chai It You'll Like It Iced Tea

Ingredients:
2 black chai tea bags
1 cinnamon stick
1 tbsp. fat-free non-dairy powdered creamer (like the kind by Coffee-mate)
1/8 tsp. vanilla extract
2 no-calorie sweetener packets (like Splenda or Truvia)
8 - 10 ice cubes
Optional topping: Fat-Free Reddi-whip

Directions:
Place tea bags and cinnamon stick in a tall glass. Add 3/4 cup boiling water and steep for 15 minutes. (You want it strong so you can ice it down quickly.)

Remove tea bags and cinnamon stick and discard. Add powdered creamer, vanilla extract, and sweetener, and stir until completely dissolved. Add 2 ice cubes and stir until they melt.
Add remaining ice and stir. If you like, top it off with a squirt of Reddi-wip. Now find a straw and start sipping!

MAKES 1 SERVING
	Serving Size: entire recipe Calories: 40 Fat: 0g Sodium: 0mg Carbs: 7.5g Fiber: 0g Sugars: 0g Protein: 0g



5 Minute Fitness Tuesday

Happy Tuesday to our Meltdown Participants!  I am counting down the days until we all get to be together for some fun, inspiration, & healthy eating tips (and recipes to sample).  Don't forget to RSVP to me that you will be attending on Thursday.

The discussion topic for today is how to get a fitness boost in when you are super duper busy.  Many of you are at ballgames, practices, in the garden, working in the yard, and life just seems to happen each and every day and before you know it your Meltdown fitness week has went KERSPLAT!!  Here's a great routine that you can try when you have just a quick 5 minutes that will boost your metabolism, pulse rate, and fat burning.  I'm going to use it for the next week on my breaks and once in the evening.  Let me know how you do & how you like it if you try it:)

From Fitbie

Want a fat-burning workout that fits your life? Then check out this routine that uses moves from The Women’s Health Big Book of Exercises.

You can do it almost anywhere, and you can do it fast—yet you’ll be amazed at how quickly it gets your heart-pumping. All you need is just one pair of light dumbbells—5 or 10 pounders!—to target every part of your body while burning tons of calories. So you’ll never have to leave your house or even use a treadmill.

The best part: You can tailor the routine to fit your schedule. Because one circuit takes exactly five minutes, you can give yourself a fat-burning boost any day, any time. For example, say you have only 10 minutes on Monday. Go ahead and just do two circuits. On Wednesday and Friday, maybe you have 20 minutes—enough time for four circuits. But maybe you find yourself with the time and energy for a 10 or 15-minute workout on Saturday or Sunday. Jump to it! Just think of each circuit as a five-minute fat-burner. Use that strategy to shape your body whenever you get the opportunity.

Make this your best year yet with this body-transforming workout!

Directions: The workout is simple: There are 5 exercises. We’ll consider each a “station.” Go to each station for 60 seconds. Do the exercise for 30 seconds, then rest for 30 seconds. Repeat this process—moving to a new exercise at the top of every minute—until you’ve completed all five exercises. That’s one circuit. Catch your breath, then repeat the entire circuit. Try to do four to five circuits (very challenging!), three days a week, for a super-fast, fat-blasting plan. But remember, you can customize the plan to fit your schedule if needed. So if the three-day-a-week approach doesn’t work for you, simply try to do a total of 12 to 15 circuits a week—working them in when you can.

One note: This workout is made for light weights. How light? You should feel challenged by each exercise. Read: You’ll be breathing hard and feeling it in the targeted area. If 5 or 10-pound weights are too easy, use the trial-and-error method to determine the weight that’s right for you.

Beginners: You may need to start out a little easier. Simply do each exercise for 15 seconds, and rest for 45 seconds. Do two to three circuits. As you become more comfortable, increase the time you perform each exercise and the number of circuits you do.

Fitness buffs: If you want to make the routine harder, just increase the amount of the 60-second station that you spend working, and decrease the amount that you rest. So you might do each exercise for 45 seconds and rest for just 15 seconds.

Dumbbell Lunge and Rotation

1. Grab a dumbbell and hold it by the ends, just below your chin. 
2. Step forward into a lunge. As you lunge, rotate your upper body toward the same side as the leg you're using to step forward.

Mountain Climber

1. Assume a pushup position with your arms completely straight.
2. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can. Touch the floor with your right foot. Return to the starting position. Repeat with your left leg. Alternate back and forth for 30 seconds.

Dumbbell Push Press

1. Hold a pair of dumbbells next to your shoulders with your elbows bent.
2. Dip your knees. 
3. Explosively push up with your legs as you press the dumbbells over your head

Dumbbell Push Press

1. Hold a pair of dumbbells next to your shoulders with your elbows bent.
2. Dip your knees. 
3. Explosively push up with your legs as you press the dumbbells over your head

Dumbbell Row

1. Grab a pair of dumbbells, bend at your hips and knees, and lower your torso until it's almost parallel to the floor. Let the dumbbells hang at arm's length from your shoulders, your palms facing behind you.
2. Bend your elbows and pull the dumbbells to the sides of your torso. Pause, then slowly lower the dumbbells.

 

Squat Thrusts

1. Stand with your feet shoulder-width apart and your arms at your sides.
2. Push your hips back, bend your knees, and lower your body as deep as you can into a squat.
3. Kick your legs backward, so that you're now in a pushup position.
4. Then quickly bring your legs back to the squat position. 
5. Stand up quickly and repeat the entire movement.