Today I want to start with A!

Let’s begin with food.

Fruit:

apple Apples: 95 Calories for a medium apple 3″ in diameter.

Benefits:

  • Apples deliver an antioxidant called quercetin, which aids endurance by making oxygen more available to the lungs.
  • Good for your heart.
  • Help in weight loss.

Let’s make Apple Pancakes!

Whole Wheat Flour Apple Pancakes Recipe
Serves 5

2 apples (grated, with peel)
1 1/2 cups whole wheat flour
1 tbsp sugar
1 tsp cinnamon
1 tsp baking powder
1 egg
1/2 cup skim milk
1/2 cup apple cider

Combine flour, sugar, cinnamon and baking powder. In a separate bowl, combine grated apples, milk, egg and apple cider. Mix the wet ingredients with the dry and cook for 2 minutes. Flip and cook for another minute.

Calories: 220kcal
Protein: 7g
Carbohydrates: 45g
Fiber: 6g
Total Fat: 2.5g
Saturated Fat: 0.5g
Sodium: 135mg
Potassium: 280mg

apricots     Apricot: 79 Calories for 1 cup sliced.

Benefits:

  • Good for your eyes.
  • Good for your skin.
  • High in fiber.
  • Healthy for your heart.
  • Helps you lose weight.

Veggies:

artichoke Artichoke: 60 Calories 1 medium.

Benefits:

  • Cholesterol reduction.
  • Hangover treatment.
  • High in anti-oxidants.

asparagasAsparagus: 3 Calories for 1 medium spear.

Benefits:

  • The second century physician Galen described asparagus as “cleansing and healing” and research indicates that eating asparagus can help control diabetes, act as a diuretic, prevent kidney stones, and reduce the risk of neural tube defects in babies.

Fitness: Body Parts

abs

Let’s talk Abs. I remember when the Abs of Steel first came out. These videos were a hit.

What are the best exercises for the abs? I picked these three because I really enjoy them.

  • Bicycle
    1. Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers.
    2. Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck.
    3. Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg.
    4. Switch sides, bringing the left elbow towards the right knee.
    5. Continue alternating sides in a ‘pedaling’ motion for 1-3 sets of 12-16 reps.
  • Long Arm Crunch
    1. Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.
    2. Contract the abs and lift the shoulder blades off the floor.
    3. Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended.
    4. Lower and repeat for 1-3 sets of 12-16 reps.
    5. You can add intensity by holding a light dumbbell if you need more of a challenge.
  • Reverse Crunch
    1. Lie on the floor and place hands on the floor or behind the head.
    2. Bring the knees in towards the chest until they’re bent to 90 degrees, with feet together or crossed.
    3. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
    4. Lower and repeat for 1-3 sets of 12-16 reps.
    5. It’s a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.

Fun Exercise :

Aerobics is a form of physical exercise that combines rhythmic aerobic exercise with stretching and strength training routines with the goal of improving all elements of fitness.

There are so many things to get you up and moving that are fun when it comes to aerobics. I remember “Sweatin’ to the Oldies” with Richard Simmons.

Here is an aerobic workout from Fitness Blender.

I hope you have fun with this information and videos.

What are your favorite ab workouts or aerobic workouts? Do you have a favorite recipe to share?

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