Healthy Lifestyle LivingEverything you need to know – right here.

There are familiar muscle building exercises that have been popular for decades and are used just about anywhere to build muscle from, military boot camps, police officer training courses, Olympic training facilities, High School gym class,  to at home.  The best part is that they work well without having to use expensive weight machines or devices.  Anytime we exert force using a muscle or muscle group we improve our muscle tone, reshape out bodies and improve our strength.  We can do this by going back to the basics with simple exercises you can do almost anywhere.  I’ll break down the different muscle groups and list a few basic, familiar exercises that build and tone each.

Arms

Push-ups are the most widely used exercise for our arms.  They can be done in a variety of ways and can be modified to fit our range of ability.  For example, someone with weak arm strength may opt to begin by doing push-ups while on their knees to lessen the resistance, but someone with more strength can make push-ups more challenging by doing them one handed or while in the pushing up movement, clap both hands together before beginning the next one.

Another arm exercise is boxing, a fast repetitive movement of punching outward or upwards.  This can be done with or without a punching bag and includes arm punches, jabs, and uppercuts.  By varying the type of punch you are able to target different muscles to achieve a well-rounded arm workout.

Stomach

Definitely the most effective exercise and at the top of the list for the most popular exercise used for developing a six pack are crunches.  These are done by laying flat on your back with knees bent, hands behind you upper neck and slowly raising your upper body until it’s at a 45 degree angle with the floor.  Holding the contraction for a few seconds before returning to the floor and performing 3 sets of multiple reps maximize the efficiency.

Standing side-bends may not be as familiar as crunches or sit-ups but it is a great exercise that primarily works the oblique muscles of the stomach and also engages the entire abdominal wall.

Butt

Squats are one of the best exercises for your gluteus maximus or butt muscle which makes up a large portion of the appearance and shape of the buttocks.  It is also a functional exercise as it helps strengthen muscles for multiple daily activities.

Hip extensions specifically target the largest muscle, our glutes unlike squats or lunges that are compound movements that work several muscles at once.  For this exercise you can put a weight behind the knee for more intensity.

Legs

Ideally your whole body is used when doing star jumps but primarily your legs muscles are involved including, quads, hamstrings and calves.  It is an explosive movement and is extremely challenging but has the added benefit of increasing stamina.

Lunges are a great exercise for not only the muscles in your legs but you butt as well.  Making sure you have the proper form is important with any exercise but a lunge can be particularly straining on the knees if done incorrectly.  Done right, lunges improve strength in the hamstrings, quads, calves and glutes.

Finding convenient healthy snacks that your kids will eat, can be easy.   By preparing nutritious foods ahead of time and using a little creativity to make healthier foods fun to eat, you can encourage children to make better snack choices.  Here are a few simple ideas.

1.  Set aside a shelf in your pantry and refrigerator just for snacks and keep it stocked with healthy options that are ready to eat.  When kids are hungry they tend to grab whatever is easy and available so assigning a particular area stocked with quick healthy snacks keeps them from choosing unhealthy items like cookies, chips or pizza that maybe lurking about.

2.  Fruit is a typical kid favorite, but grapes need to be washed, apples need to be cut, and oranges peeled, so by preparing fruit ahead of time and packing them in individual containers or sandwich bags in appropriate portions for snack time, your kids are more apt to choose this yummy healthy option.  Another idea is to cut fruit with cookie cutters in different shapes and serve them kabob style.

3.  Try getting your children involved by letting them construct their own snack.  Cut lean lunch meat, cheese, and cucumbers in small squares or circles and serve them with whole wheat crackers and let them learn how to become an architect by building their own sandwich tower with different combinations.  Have your child make their own meat and cheese sandwich with bread and let them cut it with a cookie cutter in a shape of their choice. Kids are more likely to sample food they’re working with.

4.  Let kids dip.  Veggies like snow peas, carrots, broccoli, cherry tomatoes, and celery will disappear if they are accompanied by a tub of dip.  Even baked tortilla strips, pita triangles or whole wheat crackers are better tasting and funnier to eat if they can be dipped.  Try making a guacamole dip with smashed avocados and some seasoning.  Avocados provide almost 20 essential nutrients, including fiber, Vitamin E, B-vitamins, potassium, and folic acid.

5.  Other foods like peanut butter, granola bars, healthy muffins or cookies, and yogurt are snack items that are healthy and delicious.  Pasta is also a great option because it is a fabulous source of complex carbohydrates.  Pick your child’s favorite shaped noodles and prepare some to keep in the refrigerator for snack-time.  Just heat up a half to full cup of pasta in the microwave, add some tomato sauce, veggies or chicken for a warm, quick protein and fiber enriched snack.