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Greetings!
Wishing you every happiness this Holiday Season and prosperity in the New Year. Thank you for allowing me to train you! I look forward to renewing our goals for the New Year.... the possibilities are endless! Are you ready??
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Visualize your dreams. Keep visualizing your dreams and believe that you will achieve them
Be realistic. Make resolutions and set goals that you feel you can achieve
Be thankful. Be thankful for all the blessings you have
Be young at heart. Don't give in to your age -- keep active and exercise regularly; you will live a longer, healthier life
Enjoy yourself! Choose an exercise you enjoy! Find something you like, and you will probably stick with it
Give yourself a reward. Pick a reward to treat yourself with once you meet your goal. Plan short term goals that measure your short term achievements.
Have fun. Keep yourself from getting bored by varying your routine, or alternating the kind of exercise you do
Keep a journal. Logging your activities will help you achieve your goals
Keep positive people in your life. Look for ways to eliminate or limit the time you spend interacting with people who are negative.
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At-home programs are a must for busy moms. Here's one of the best.
Your No-Gym Workout
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Oxygen #55, pg. 114 |
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If you're looking for a workout you can do anytime, anywhere, exercise bands are a great option. You can target a variety of muscles for a total body tune-up - all in the comfort of your own home.
pushup
Place both hands on the floor, slightly wider than shoulder-width apart. Support your body in a plank position with straight arms and your toes on the floor. The band should rest tautly over your back with the ends tucked under your hands. Maintain one long line from head to heel and, keeping abs tight, lower your torso nearly to the floor. As you return to your starting position, the band should provide some resistance. Continue for 10 to 15 repetitions.
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shoulder press
 Stand with feet together on top of the band. With arms out to the sides and elbows bent, grip the handles with palms facing front, holding them just higher than shoulder height. With the band coming up behind your back, press hands up and over your head without locking the elbows. Slowly return to the start position, with hands just above shoulder height. Repeat for 12 to 15 repetitions.
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squat
Hold an exercise band slightly above shoulder level and plant your feet on top of the band just outside hip-width. Keep your feet angled out slightly and knees soft. Holding your body erect, slowly bend your knees to lower your torso until your thighs are almost parallel to the floor. Hold for two seconds, then press up through your glutes and hamstrings to return to the start position. Repeat for 20 repetitions.
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What are your training goals? Write candace@candacestupek.com and you'll see more of what you need! |
No Bake Protein Bar
5 tbsp natural peanut butter (chunky or smooth)
1/2 cup dry oat meal or whole grain hot cereal (uncooked)
1/2 cup oat flour (double the dry oats if you do not have oat flour)
6 scoops chocolate whey protein (approximately 132 grams worth of low-carb protein powder)
1 teaspoon vanilla
2 tablespoons flax seeds (optional)
1 cup non-fat dry milk
1/2 cup water (depending on what type of protein you use, you may need to add more)
Modifications: Use vanilla protein and replace ~1/4 cup of the oatflour with a variety of nuts, seeds, or dried berries.
PREPARATION:
Spray an 8x8 baking dish with non-stick cooking spray. Combine dry ingredients in a medium size bowl and mix well. Add peanut butter and mix - the mixture will be crumbly and dry. Add water & vanilla. Sponsored Links
Using a wooden spoon or rubber spatula, everything until a dough forms. The dough will be sticky. Spread dough into pan using a clean wooden spoon or spatula that has been sprayed with non-stick cooking spray. Refrigerate a few hours (or freeze for an hour) and cut into 9 squares. Wrap bars individually (use sandwich bags or plastic wrap) or store in covered container between sheets of wax paper. Keep refrigerated.
Nutritional Information Per Serving:
197 calories, 21 g protein, 7.2 g fat (8% saturated), 13.7 g carbohydrate, 1.6 g fiber |
