So summer is almost over and the cooler weather is settling in.
This means multiple things to gals like me.
1. Warm comfy baggy clothing
2. Yummy delicious comfort food
3. Stay inside and snuggle on the couch
4. Being fairly inactive and watching lots of movies / TV
So what am I going to change?
Firstly I’m going to play around with some new meal ideas that are not only yummy but better for me. Comfort food does not have to be unhealthy nor greasy nor hard!
I love a chili con carne just as much as anyone else so below is my easy, low fat but extremely delicious recipe.
Chili Con Carne
1kg lean beef mince
2 x medium eggs
1 x 400g tin kidney beans
1 x 400g tin chick peas
1 x 400g tin white beans
1 x 400g tin black beans
1/2 x cup tomato paste
1 x teaspoon minced garlic
1 x red chili finely sliced
Salt n pepper to taste
Lightly brown the mince on a medium heat adding the 2 raw eggs – the eggs add extra protein but also keep the mince fluffy and less dense.
Drain all the beans and give a rinse before adding into mince.
Add tomato paste mix well.
Add chili, garlic and salt and pepper to taste.
Serve by itself, with some flat bread or with couscous.
My next change is to be / stay active!
Even when the weather permits nice walks outside. There are still many indoor activities that can be done to get moving and stay active.
These can include :
Lunges – side and front.
Side lunge –
This is easy simply stand with legs apart – approx. a little wider than shoulder width.
Keeping your body upright and shoulders back slightly bend your knees.
Gradually turn your toes outward.
Leaning your weight over your right knew first then back to your centre standing upright then repeat 10 times.
After you have done 10 on the right leg swap to your left leg and again repeat 10 times.
Do this until you have done 3 sets on each leg.
Front lunges –
Stand with legs again a little over shoulder width apart. Twist your body and feet to face the left side.
Keeping your balance bend left knee to a little above 90 degree angle.
Keep back leg straight.
Gently lower your body placing the weight on your back toe bending the front knee.
Keep your body upright at all times and don’t add too much pressure on your bent knee.
Place your hands on your hips for stability.
Lower yourself 10 times counting 3 seconds down then 3 seconds back up to upright position. Repeat 3 times then swap legs.
Do the same on the other leg again 3 x 10 front lunges.
Marching on the spot
Remember to breathe
Keeping your feet facing forward
Back straight and tummy in
Lift each knee to a 90 degree angle pointing your toe as you lift the knee as to march on the spot
Do for 10mins rest for 60 seconds then repeat another 10 mins twice so that you have done 30mins marching
Although these exercises are pretty simple, they are effective and will keep your energy levels up during the cooler season and keeps your legs and bottom firm for summer.
Adding a light weight whilst marching on the spot – this can be as simple as holding 2 x tins of food. Just make sure the tins are the same weight.
Whilst marching hold the weight / tin at your thigh facing your palm towards your body.
As you lift your knee slightly turn your opposite palm outwards and curl at the elbow – instant bicep curl.
Repeat with other arm remembering to keep your tummy in and alternate arms raising left leg with right arm then right leg with left arm.
This will keep those arms tight and singlet ready!
If your feeling a little more active you can try skipping.
Providing you have high ceilings.
Get a skipping rope from your local toy store – most will still sell them or even buy approx. 2 meters of any type of rope from the hardware store – with the hardware store bought rope – tie a knot in each end to use as handles – this will help steady the grip.
Skipping takes me back to the school yard at lunch times playing with my friends. Skipping is high intensity and you will see results in your fitness and energy levels.
You can do any of the above exercises in the comfort of your baggy clothes and in front if your movie / TV…
Just remember moving burns calories – assisted weight will burn more calories – DO NOT PUSH YOURSELF THOUGH – IF YOU EXPERIENCE ANY PAIN OR DISCOMFORT STOP STRAIGHT AWAY AND CONSULT YOUR DOCTOR.
Keeping summer ready all year round is easy. Give it a try.
More exercise tips can be found at the below link. Shape magazine is awesome for easy effective workouts that are far from boring!