3 Mental Benefits of Weight Training

I touched on the top 3 reasons I promote weight training to women. I wrote that article about the health benefits specifically. But weight training can benefit you so much mentally.

photo credit: greg westfall.

1. Confidence. How you think of yourself is a huge key in how others will think of you. When you weight train your posture improves as you strengthen your muscles. You’ll hold yourself up taller and this brings the perception that you are more confident…even if you aren’t yet. Stand tall and be proud of your accomplishments with your workouts.

Honey Mustard Dill Carrots

Ingredients:

1 (16 ounce) package baby carrots
2 Tbsp honey mustard (not the dressing, but the actual mustard)
1 Tbsp. fresh dill, snipped
2 tsp. unsalted butter

Directions:

1. Cover the bottom of a saucepan with a thin layer of water.

2. Place the carrots into the saucepan with the water and set over medium high heat. Bring to a steady boil.

3. Reduce the heat to low and cover the saucepan. Continue cooking on low 17 minutes or until the carrots are tender.

3 Reasons Weight Training is Important

I tour many of our new gym members to show them how to use our equipment correctly and give them tips.  One thing I hear a lot from women is they don’t want to bulk up so they don’t really want to do weights.  or I can tell that they aren’t really ever going to do a weight workout that will actually push them.

There are many reasons why weight training is important, but I’m going to hit three of the top.  Remember that in order to bulk up like a body builder you would have to spend hours a day and have a major plan in place.  Body builders do not get that way by working out for 20 minutes 3 days a week. lol

Marinated Beef Open Faced Pitas

I have to say that pitas are my families new addiction. So finding this recipe that we could create a meal out of was awesome.

Ingredients:

1/2 cup reduced sodium beef broth
2 Tbsp. olive oil
1 clove of garlic, minced
1/2 tsp. oregano
1/8 tsp. pepper
1 pound beef sirloin, cut into thin strips
2/3 cup reduced fat cucumber ranch dressing
5 (6 inch) pita bread
2 cups lettuce, chopped
1 tomato, chopped
1 red onion, sliced thin

Directions:

1. Place the beef broth in a large sealable plastic bag. Add the olive oil and garlic. Seal and shake lightly to combine.

Quick Tip for New Mom’s Workout

As a new mom, you probably recoil at the idea of trying to get back into a workout routine. After all, you’re just getting used to the lack of routine that a new baby brings and those first couple of months home with your new baby can be rough on any new mom. Workouts don’t have to be overwhelming though; a quick tip for a new mom’s workout can take the stress off of you and bring you back to pre-baby shape faster.

Hearty Beef Vegetable Soup

I love the different taste and texture the cabbage adds to this recipe. This soup is one that we love have extra for lunches during the week. Easy too reheat and for hubby to take to work with him so I don’t have to worry about what they are cooking at the station. lol

Ingredients:

2 Tbsp olive oil
4 pounds beef top sirloin steak, cut into 1/2 inch cubes
4 cups onion, chopped
4 quarts hot water
4 cups carrots, chunked
4 cups potatoes, chunked
4 cups cabbage, chopped
1 green pepper, chopped
8 tsp. low sodium beef bouillon
1 tsp. pepper
4 bay leaves
6 cups low sodium tomato juice

Antioxidants For Youth

Growing old gracefully is something we are all looking to do. Some go under the knife to get that youthful look while others opt for a more natural way to maintain that healthful glow. The way to make peace with age can be found in the types of foods that we eat and the miracle ingredients they contain.

One hidden “miracle” is called antioxidants. They have graced the pages of magazines, medical journals and every product from hand cream to supplement pills. It’s spouted how great they are, but what are antioxidants and what can they do to keep you looking your best?

Southwest Chicken Wonton Cups

These are great little party treats to make. Filling and easy to serve warm right out of the oven. Just do steps 1-5 ahead of time and pop them in the oven for the final cooking as guests are chatting. Healthy and yummy and they’ll never know! I also love to serve these for kids slumber parties

Ingredients:

1 pound chicken breasts, boneless, skinless and cut into 1 inch pieces
1 envelope reduce sodium taco seasoning
1 onion, chopped
1 (16 ounce) jar low sodium salsa, divided
1 (8 ounce) package low fat cheddar cheese, divided
36 wonton wraps

QOTW – Rainy Day Workouts

Do you change your workouts because of the weather?

Living here in the Seattle area, I’ve grown up working out in the rain. We’d never have any outdoor sports if we didn’t. lol But as I’ve gotten older I realized how I would change my running regimen a lot because of the rain. Realizing this is the battle. My family has plenty of hats for me to wear and a jacket if I need it.

I also have DVD’s if it’s raining really hard and not safe. I know some have a lot of snow to deal with and that changes things dramatically.

Applesauce Mud Cookies

What a name huh? lol You can’t judge a cookie by it’s name, that’s for sure. Low cholesterol and low fat, but still chocolate!

Ingredients:

2 1/3 cups all purpose flour
2/3 cup baking cocoa
1/4 cup sugar substitute
1/3 cup brown sugar substitute
3/4 tsp. baking soda
1 cup 1% buttermilk
1/3 cup unsweetened applesauce

Directions:

1. Preheat oven to 350 degrees.

2. Place the flour in a large mixing bowl. Add the cocoa, sugar substitutes and baking soda. Mix together well being sure all the ingredients are combined.

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