Shape up while you clean up

null

Shape up while you clean up:
For a 135 pound woman, housekeeping burns 218 calories an hour and vacuuming/mopping burns 153 calories an hour. That's compared to watching TV which is 64 calories an hour. Everybody can increase the calories their burning by getting up off the couch and trying these exercises at home.

  1. Fit & Fold
    Plie Squats while folding Laundry-Place a basket of clean clothes at your feet. Stand with your feet wide and turned to a 45 degree angle. Keeping your back straight, plie down and pick up an item of clothing. don't straighten your knees all the way, keep them slightly bent to get an isometric workout while you fold the clothing. Repeat until everything is folded! You can challenge yourself even MORE if you pick up your heels and plie on just your toes.

  2. Beach Body Situps
    Lying on a towel with your head about 4" from the top, bend your knees so your feet are flat. Crush the corners of the towel in your fist and face your elbows towards your knees so your head and shoulders are being cradled by the towel. holding the towel taut, crunch up, trying to touch your elbows to your knees.

  3. Mop and Glow
    Part One: Upright Rows with Pail of Water
    Fill a large bucket of water 1/2 full of water or with a gallon of water, which equals 8 pounds. Place both hands palms down and side by side at the top of the handle. Pull the bucket up to your chin, keeping the elbows bent and facing the ceiling. You should end up with your hands underneath your chin and your forearms up near your cheeks.Squeeze your shoulderblades back at the top. Do a set of 12-15. Take a break and add soap. Repeat your set of 12-15.

    Part Two: Lunges with Mop
    Stand on the right side of your mop. While moving the mop forward with your left hand, take a giant step forward with your right leg, making sure your knee is square over your ankle. Your back leg should be bent and left knee ALMOST touching the ground. Right hand is on the hip. Step strongly backwards with your right leg to meet the left. Move 5" to your right and repeat. Take 10 steps with your right leg forward, switch sides. Take 10 steps with left leg forward. Continue the switch of legs every 10 steps until your whole floor is clean! When finished, do a third set of upright rows.
FEATURED RECIPE: Turkey for Pocket Sandwiches
Prep Time: 15 minutes
Cook Time: 25 minutes
Serves 4

This is one of my Mom's recipes. She used to make this for me for lunches and light dinners. It was always one I relied on after leaving home. There's vitamin A, niacin, vitamin B6 and selenium. Lots of protein and vitamin C, too!

Ingredients:

  • 1 ½ lbs ground turkey
  • 1 large onion, chopped
  • 2 large cloves garlic, minced
  • 2 large red or yellow peppers, chopped
  • 1 Tbs fresh oregano leaves or 1 tsp dry
  • 1 Tbs fresh thyme or 1 tsp dry
  • Black pepper to taste
  • 5 Tbs red wine vinegar ( I like balsamic!)
Method:
Heat nonstick skillet over medium heat. Add turkey, breaking it up as you stir until meat begins to brown. Add onions, garlic, red and yellow peppers, oregano, thyme and pepper. Cook over medium heat until onion softens. Add vinegar and cook quickly to reduce liquid, about 2 minutes. Adjust seasonings. Serve with pita pockets or lettuce for wraps.

Optional: Stuff into scooped out tomatoes, sprinkle top with low-fat Mozzarella and bake in a 350 oven for 10 minutes.

Nutritional Facts:
Calories: 250
Total Fat: 7g
Sat Fat: 2g
Dietary Fiber: 2g
Sugars: 0g
Sodium: 166mg
Total Carbohydrates: 9g
Trans Fat: 0g
Protein: 31g
Cholesterol: 134mg

About Rona Lewis:
Rona Lewis is a celebrity fitness trainer and healthy gourmet cook who believes anyone can laugh and cook healthfully at the same time. Her biting sense of humor makes "Does this Cookbook Make Me Look Fat?" uniquely entertaining, while imparting interesting and pertinent information about food not usually seen in a basic cookbook. Included in this low fat/low carb cookbook are nutritional breakdowns of the recipes and explanations of what these vitamin and minerals actually DO for the body. Rona regales us with fun food facts and helpful tips as well as hysterical quotes about food from some surprising sources.

Websites:
>> http://www.ronafitness.com
>> http://www.doesthiscookbookmakemelookfat.com
>> http://ronalewis.wordpress.com

Copyright © 2019 KGO-TV. All Rights Reserved.