Now, unless you’re trying out for a body builder competition this summer, you probably don’t want to bulk up too much.
So, how does TONING sound?Here are some moves that are sure to tone your arms so you can rock that halter all summer:
- Make push-ups work for you: push-ups are a great arm and chest work out. You use your own body weight as resistance so you don’t need anything but the floor, so drop and give me 20! Actually…do as many as you can x 3 sets
- Fierce Front row: hold two 5-10 pound weights at a 45-degree angle in front of you (or use two heavy things that represent weights such as shampoo bottles). Pull your elbows back and hold for 2 seconds then extend backwards hold for 2, and go back to start. Do 20 reps x 3 sets
- Get Tantalizing Triceps: Hold on to your weights and lie on your back. You can also do this exercise on your bed, or a bench at the gym. Start by holding the weights above your head in line with your eyes. Put the weights together and bend your elbows until they are next to your eyes. Release your arms back to starting position. That’s one rep. Try to do this 25-30 times x 3 sets
- Get Sexy Shoulders with one simple move: Bent arm circles. We all remember the standard arm circle that we did during gym class in elementary school, but if you really want these to benefit now , try bending those elbows and adding resistance! Do 30 circles x 3 sets if your using weights or 50 circles x 3 sets without weights
Week 2 Diet tip and Recipe
Spring and Summer dishes are all about the fresh fruit in season that can help you stay trim and satisfied. BERRIES are beneficial in more ways than one. They are low in calories and high in antioxidant power. The high water content in berries also keep you hydrated when it starts heating up outside!
Berries can be used in tons of ways. Here are just a few:
In the dining commons
- Put berries in your weekend pancakes
- Have some strawberries and peanut butter as an energizing snack (don’t knock it till you try it!)
- Use any berry as an oatmeal or cereal topper
- Add berries to a salad, with some grilled chicken or tofu, some sliced almonds and some Asian or Italian dressing for a refreshing spring salad mix!
At home
- Fresh muffins are the perfect snack on a gloomy day of the week and who doesn’t love pancakes?? Both of these recipes can be made with the benefits of berries!
Blueberry Muffins
Ingredients ( makes 12 muffins)
- 1 1/3 cups all-purpose flour
- 1 cup rolled oats
- 1/4 cup brown sugar
- 1 tablespoon baking powder
- 1/2 teaspoon ground cinnamon
- 1 cup milk
- 1 egg, beaten
- 3 tablespoons vegetable oil
- 2 cups fresh blueberries
Directions
Preheat oven to 425 degrees F (220 degrees C). Spray muffin cups with non-stick cooking spray, or use cupcake liners. In a medium-size bowl, combine flour, oats, brown sugar, baking powder, and cinnamon. Stir in milk, egg and oil. Continue stirring until the mixture is well blended. Fold in the berries. Spoon the mixture into the muffin cups, 2/3 full. Bake 25 to 30 minutes or until light golden brown.(source: allrecipes.com) ONLY 155 calorie per muffin
Raspberry Pancakes
Ingredients (makes 12 pancakes)
- 1 1/2 cups rolled oats
- 1 cup buttermilk
- 1 1/2 cups all-purpose flour
- 1/4 cup sugar
- 1 teaspoon baking soda
- 1 teaspoon baking powder
- 1/2 teaspoon salt
- 4 large eggs
- 1 1/2 cups milk
- 1 teaspoon vanilla
- 1 cup fresh raspberries, rinsed
- Salad oil
Preparation
1. In a bowl, mix oats and buttermilk; let stand at least 15 minutes or up to 30 minutes.
2. Meanwhile, in a small bowl, mix flour, sugar, baking soda, baking powder, and salt.
3. In a large bowl, beat eggs, milk, and vanilla to blend. Stir in flour and oat mixtures just until evenly moistened, then gently stir in raspberries.
4. Place a nonstick griddle or a 12-inch nonstick frying pan over medium heat (350°); when hot, coat lightly with oil and adjust heat to maintain temperature. Pour batter in 1/2-cup portions onto griddle and cook until pancakes are browned on the bottom and edges begin to look dry, about 2 minutes; turn with a wide spatula and brown other sides, 1 1/2 to 2 minutes longer. Coat pan with more oil as necessary to cook remaining pancakes.
5. Serve the pancakes as cooked, or keep them warm in a single layer on baking sheets in a 200° oven for up to 15 minutes. ( source: myrecipes.com)
ONLY 341 calories for 2 large pancakes
So it’s true that you can still enjoy the food you eat all while cutting calories and getting bikini body ready!