Fab up your backside...basic squat

It's an age-old question, "How do I fab up my jiggly booty?"

So, for the next few Mondays, I'm going to post different squats and lunges to target the lower body. After all, swimsuit season is just AROUND THE CORNER!!

1. Basic Squat:

Start with feet shoulder width apart, toes pointed forward.

Hands can rest on waist to support the power back.

Next...Bend knees until they are almost parallel to the floor. (If this is painful...STOP! Try not bending down as far, or seek medical attention.)

Sit back through your heels, like you're going to sit on a chair. Make sure knees don't go in front of the toes. Safety First! Knees should stay aligned with the ankles.

Last...Come back up to an almost-straight leg. If you straighten the leg entirely, it makes this move less difficult. Your choice!

Add weights at the hips for higher intensity.

REPS: Beginner: 3 sets of 10

Intermediate: 3 sets of 12

Advanced: 3 sets of 15 with weights (5-10lbs)

Happy squatting everyone!

Yummiest tortilla soup..healthy too!

I had some leftover turkey I used instead of chicken. I also added some green peppers. I finished it off with a tiny bit of low fat sour cream. It was HEAVENLY!!!

Chicken Tortilla Soup
Ingredients
3 corn tortillas (6 inches), cut into 1/4-inch strips
4 teaspoons olive oil, divided
1/4 teaspoon salt
3/4 pound boneless skinless chicken breasts, cut into 1/2-inch chunks
1 large onion, chopped
5 cups reduced-sodium chicken broth
1 pound red potatoes, cut into 1/2-inch cubes
1 cup frozen corn
1 can (4 ounces) chopped green chilies
1/4 cup minced fresh cilantro
1/4 teaspoon pepper
3 tablespoons lime juice

Directions
In a large resealable plastic bag, combine tortilla strips, 1 teaspoon oil and salt. Seal bag and shake to coat. Arrange tortilla strips on an ungreased baking sheet. Bake at 400° for 8-10 minutes or until crisp, stirring once. Remove to paper towels to cool.
In a large saucepan, saute chicken in remaining oil until no longer pink and lightly browned. Add onion; cook and stir until onion is tender. Add broth and potatoes.
Bring to a boil. Reduce heat; cover and simmer for 10 minutes. Add the corn, chilies, cilantro and pepper. Cook until heated through. Stir in lime juice. Garnish with tortilla strips. Yield: 6 servings.



Nutrition Facts: 1-1/2 cups equals 221 calories, 4 g fat (1 g saturated fat), 33 mg cholesterol, 757 mg sodium, 27 g carbohydrate, 4 g fiber, 19 g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1/2 fat.

Yummy soup for dinner tonight!

The question, "What's for dinner?" finally has answer. Enjoy this delicious soup tonight!


Bean and Pasta Soup
1 cup uncooked small pasta
2 celery ribs, thinly sliced
2 medium carrots, thinly sliced
1 medium onion, chopped
1 garlic clove, minced
1 tablespoon olive oil
2 cups water
1 can (14-1/2 ounces) Hunt’s® Original Diced Tomatoes, undrained
1-1/4 cups reduced-sodium chicken broth or vegetable broth
1 teaspoon dried basil
1/2 teaspoon dried rosemary, crushed
1/4 teaspoon salt
1/8 teaspoon pepper
1 can (15 ounces) white kidney or cannellini beans, rinsed and drained
2 cups shredded fresh spinach
1/4 cup shredded Parmesan cheese, optional



Directions
Cook pasta according to package directions. Meanwhile, in a large nonstick saucepan, saute the celery, carrots, onion and garlic in oil for 5 minutes. Stir in the water, tomatoes, broth, basil, rosemary, salt and pepper. Bring to a boil. Reduce heat; cover and simmer for 10 minutes or until carrots are tender.
Drain pasta; stir into vegetable mixture. Add the beans; heat through. Stir in spinach; cook until spinach is wilted, about 2 minutes. Sprinkle with Parmesan cheese if desired. Yield: 5 servings.



Nutritional Analysis: 1-1/2 cups equals 218 calories, 5 g fat (1 g saturated fat), 3 mg cholesterol, 588 mg sodium, 35 g carbohydrate, 7 g fiber, 9 g protein. Diabetic Exchanges: 2 vegetable, 1-1/2 starch, 1 lean meat.

Healthy Habits Challenge

Welcome Back!!

2011 is going to be YOUR best year, yet! This site is dedicated to getting and staying healthy. My friend's sister has started an AMAZING challenge! Visit to sign up:

Welcome everyone visiting from the "Healthy Habits Challenge"!
http://healthyhabits2011.blogspot.com/
FYI: Everyone pays $20 and the winner gets it all. HELLO?! Talk about motivation!

ON TO THE GOOD STUFF:

I'm starting Monthly challenges to help jump start a healthier lifestyle.

The January challenge:

1. Eat 4 servings of Fruits and/or veggies every day

Keep track on a calendar or food journal daily. Veggies are full of fiber and "bulk" which fills you up faster, making you less hungry, allowing you to eat less! (Without being hungry)

2. Write out an Exercise plan (For 2 weeks)

This will only take a few minutes. PUT IT ON PAPER! The recommendations for weight loss are to exercise (cardio) for at least 25-30 minutes 5 times a week. Get a buddy if you need someone to hold you accountable. (Walk the mall, I even saw ladies walking the outer aisles of walmart the other morning!) Remember to make it work for your schedule and what's available to you!

Here's a small sample:

Mon:Workout video Tues:Walk the mall/store Wed:Rest Thurs:Exercise Class Fri:Video Sat: Walk Outside

My favorite!!

Mon: Run @noon (too cold otherwise!) Tues: Spin class Wed: Spin Class Thurs: Rest Fri: Power Pump class Sat: Treadmill/elliptical

If you have an awesome workout you LOVE, please post for others!! Good luck! Don't forget to Report back how well you did on your challenges Tues, Feb. 1!!

I am SOOOO excited! Can't wait to hear how everyone did!

-Lacee

Much needed break

Hi everyone. I hope this Christmas season finds you happy and healthy. Jalaine and I are taking the next 2 weeks off to be with our families for Christmas.

REMEMBER...Keep exercising! at least 30 minutes of cardio 3-5 times a week. Keep toning the upper and lower body.

If you live in Santaquin, or close, I'll be teaching a Mon 6am power pump class on Jan. 3 for FREE and Fri 9am power pump on Jan. 7 for FREE!! Come give it a try.

Happy holidays to you all!! Lacee

Principle 6-Discover the Satisfaction Factor

I love when I take a bite of an amazing bite of food and feel like I'm melting into it-that's why I love this step because it's so much fun to actually begin to enjoy and feel satisfied after you eat, instead of feeling guilty. Food tastes so much better when you find satisfaction in it. The Japanese have the wisdom to promote pleasure as one of their goals of healthy living. In our fury to be thin and healthy, we often overlook one of the most basic gifts of existence-the pleasure and satisfaction that can be found in the eating experience. One of my good friends, who happens to be a chef, recently lost over a 100 pounds. He said one of the things that helped him the most was finding joy in food. So instead of sitting down and just eating an apple-he would cut the apple into as many small pieces that he could and every bite he would take he would exclaim to himself-this is the best apple I have ever eaten, it is so good, I love it. He relishes every bite of food he takes and he ENJOYS IT!!!

Tips for finding joy in food:
1. Give yourself permission to seek pleasure in your eating.
2. Figure out what you really want to eat by paying attention to the following sensations associated with eating.
a. Taste-sweet, savory, salty, sour or bitter
b. Texture-hard, crunchy, smooth, creamy, etc
c. Aroma-sweet, acrid, mild, etc
d. Appearance--color, shape, eye appeal, etc
e. Temperature--hot, cold, icy, temperate
f. volume or filling capacity--airy, light, dense
3. think about how your body might feel when you finish eating: will you be physically satisfied, will a dense food make you feel uncomfortabley full later or an airy food leave you feeling empty, etc.
4. Make your eating environment enjoyable:
a. Eat when gently hungery rather than overhungry
b. make time to appreciate your food.
c. Create an aesthetic environment-placemats, colorful dishes, etc
d. Sit down to eat
e. Take several deep breaths before you eat
f. savor you food
g. pay attention to eating as slowly as you can
h. taste each bite of food taht you put into your mouth
i. provide variety in you meal.
j. Avoid tension while eating.
5. Don't settle, eliminate the unenjoyable

Wall Sit: Quadricep

Tone up your thighs: Wall Sits

Thanks again to my cute hubby (who refused to let me post his face!) for modeling the wall sit. This was in my un-finished basement, so pretend there aren't wires everywhere :) Thanks!

On with it!
This is designed to strengthen the top of your thighs..called the quadriceps. Often referred to as the "Quads" this large muscle group can increase your heart rate, just by toning them. Double whammy! Tone and sweat..HOORAY!


1. Find a wall to lean against.
2. Walk your feet a few feet away from the wall, so you are using your back to balance.
3. Feet should be shoulder width apart.

4. Bend your knees, keeping your back flush with the wall.

5. BEND people! This is where you make it count!

6. Knees MUST BE on top or behind the ankles. Do NOT let the knees move forward over the ankles. If they do, walk your feet away from the wall a few steps.

7. Don't allow the butt to go below the knees..increases risk of injury!

LAST, hold the sitting position for 30 seconds. Repeat 4 times depending on fitness level.

Intermediate: Hold wall sit for 30 seconds. Repeat 5-6 times

Advanced: Hold wall sit for 1 minute. Repeat 4-5 times.