Tips & Tricks
Make your lunch meals ahead and freeze them in individual portion sizes so that you can take them to work (or even if you're just pressed for time.) Then you can easily heat them up in the microwave and feel good about not veering off the Eat Lean To Get Clean program.
|
DIVAisms
"I Love Myself Unconditionally & Take Time Daily To Honor My Mind, Body & Spirit!"
Feature Article
Heart Rate Monitoring
It is extremely useful to increase your exercise level in a graded and careful manner in order to avoid injuries, overexertion, and excessive stress on the cardiovascular system. Using a heart rate monitor is an ideal method of assessing one's cardiovascular condition, and gauging the level of intensity of the exercise session. After consultation with your physician, a recommendation regarding the level of intensity of your exercise program can be made. A target heart rate for exercise can be determined, and your physician can recommend the duration of exercise that is advisable at your target heart rate. For individuals with cardiac conditions, your physician may recommend that you do not exercise at a heart rate above a certain level. The heart rate monitor is useful for individuals who have been advised not to exercise above a certain heart rate because the heart rate can be monitored continuously.
Individuals with a heart condition who have been advised by their physicians to participate in a regular exercise program would benefit from using the heart monitor so that they can be aware of their heart rate and adjust the level of intensity of their exercise to maintain a safe heart rate. Individuals who have been advised to exercise for weight loss, or for treatment of hypertension will also benefit from this device as it is a effective means of measuring progress in achieving exercise goals. Healthy individuals who are interested in improving their cardiovascular condition can also use the heart monitor to guide their exercise program and increase the intensity of their exercise in a controlled fashion. Thus, anyone who exercises regularly can benefit from the heart monitor.
Physical activity is one of life's most individual pursuits. Still, many people have found they work out better with others so they can get on-the-spot feedback and motivation for their fitness efforts. When you have a heart rate monitor, it doesn't matter if you are working out alone or with a group, you now have an extremely reliable, precise source of feedback. Around the world, people are discovering that a heart rate monitor is the best workout partner they've ever had.
A heart rate monitor provides a seamless link between your body and your mind. No more guessing about your exercise intensity or stopping in the middle of an aerobic session to search desperately for your pulse. Whether you are a professional athlete or exercise simply for health, a Heart Rate Monitor means you can be more efficient. Training with your Heart Rate Monitor will help you enjoy your exercise and achieve your fitness goals more efficiently. The first step to take with your heart rate monitor is easy; strap it on and you are ready to reap the benefits of heart zone training!
Your Heart Rate Monitor is a highly-sophisticated electronic device. Under most circumstances it is as accurate as the ECG machines that you see in a hospital. It is not however, infallible and a short lesson on how a heart rate monitor works will greatly enhance your enjoyment of the product. There are essentially two parts to your monitor:
The transmitter strap picks up a heart beat by sensing the small electrical charge that goes through your body caused by your heart contracting. That heart beat is transmitted by a small radio transmitter to a very strong receiver in the watch. Inside the watch the information is processed by a computer chip and your heart rate is displayed on the screen. Under most circumstances that is all that there is to it.
Source: www.new-fitness.com
Recipe Box
That's Amoré Dinner
Baked Bruschetta Chicken
- Ingredients
- 6 boneless skinless chicken breast halves
- Salt
- Black pepper
- Cayenne pepper
- 1 medium onion -- sliced thinly
- 1 clove garlic -- minced
- 1/4 teaspoon dried basil
- 1/4-teaspoon oregano
- 1/4-teaspoon rosemary
- 1 cup Bruschetta mixture (I like to make mine from scratch, but the premade ones from Trader Joe's and Costco are also excellent) -- drained of excess oils
- 4 ounces mushrooms -- sliced
Cut chicken into serving-size pieces. Season with salt, pepper, and cayenne. Dredge chicken in seasoned flour to coat.
Spray a medium skillet lightly with olive oil spray and sauté onions and garlic until onions are translucent. Remove from pan. Brown chicken in same skillet. Place browned chicken in a 9 x 13 baking dish. Sprinkle with spices and cover with onion/garlic mixture and sliced mushrooms. Cover with foil and bake in a 350-degree oven for 45 minutes. Remove foil and cover each chicken piece with Bruschetta mixture. Cook for an additional 15 minutes or until chicken is fully cooked through.
This is really good with a fresh spinach salad with grape tomatoes and fresh mozzarella. Enjoy DIVAs!!
Source: Chow 4 Now Healthy Gourmet
Per serving: 149 Calories (kcal); 2g Total Fat; (10% calories from fat); 28g Protein; 4g Carbohydrate; 68mg Cholesterol; 81mg Sodium
|
DIVAspiration
 "I am careful not to confuse excellence with perfection. Excellence I can reach for, perfection is God's business."
Michael J. Fox
|
 Looking Ahead
- Each week when you come to class, please be sure to sign in, get a nametag, and get that week's lesson pack & Food/Workout Tracking Sheet before you sit down to enjoy the lesson!
- Next week we will be experiencing an Introduction To Pilates. Also, we will have our first guest speaker, Patricia Belkowitz. Patricia is a Clinical Hypnotherapist with an inspiring program entitled "Choose Your Thoughts, Choose Your Life."
- Don't forget to check in with your Accountability Partner(s) and remember to be motivators and sympathetic ears for each other.
- Please don't forget to bring your notebook with you to class as each week we add more important DIVA information to it.
- Reminder: Homework not only helps keep you motivated and on track, but could also mean great rewards at the end of the Body Makeover Challenge.
|
|
|
Don't forget Shana, Bonnie & Carol are available for any help, questions or comments!