Why Water Aerobics Is a Great Exercise Option

Looking for a new alternative to your daily walk, or trip to the gym? Why not try water aerobics! This is a is a low impact exercise that will still make you sweat!

You may think that swimming in a pool is all it takes for water exercises. But this is not true! Water aerobics is a full body workout, using every muscle from your legs to your shoulders. After an hour doing this aerobic exercise you are sure to feel the burn!

So how can one get started?

Surprisingly, many local pools offer classes in this sport, and usually for a very low cost. Check your local pool, or local gym to see if they are offering classes. These classes are fairly popular, so be sure to sign up early to ensure you have a spot.

If your local pool or gym does not offer the class, make your own class. There are many shops and online stores which offer great sports equipment, and for affordable cost. You'll be able to build up your own water aerobics kit, and many of these items you can take with you, so even when you travel you can stick to your workout.

What does water aerobics consist of?

This exercise uses cardio and strength training, as well as resistance training. You will be doing a good bit of cardio as you jog in the pool, or do laps. The strength training comes in the form of building your shoulder muscles, leg muscles, and core muscles as you go through the routine. Resistance training is a big part of water aerobics. Many professional swimmers complete a vigorous workout daily involving water aerobics for resistance training and to improve their performance.

The use of outside of equipment is a benefit to your routine, although not mandatory. Water aerobics equipment helps the swimmer maintain body alignment and improve performance; additionally the use of equipment can make for an overall more productive workout. The use of exercise equipment is a perfect way to increase leg and core strength during your workout.

What type of equipment is available to improve your workout?

There is a wide variety of equipment options available to improve your workout. Resistance bands and kick boards are the most common items that are used during a water aerobics workout. An Aquajogger belt is a great option to help increase weight loss during a workout. Use the Aquajogger belt to tone the abdominal muscles and maintain correct posture. A great alterative to the common sit-up!

Before and after baby no.2 belly pics

THE TRUTH ABOUT A PREGNANT BELLY!!! a very short story by Dani Stevens

It doesn't magically go back to what it was. You need to eat clean and exercise regularly. That is how I did it. When I found Fit Yummy Mummy this is all I had to do. Exercise 15 minutes per day (I typically chose the other exercise option where you do both your 15 minutes resistance training and then 15 minutes interval training) and had a day of rest the next day, a total of 4 workouts per week. I didn't think 90 minutes per week was too much to ask for. So I made time and changed the way I ate!

This was me pregnant with Oscar at 40 weeks, sorry about the lingerie outfit guys ;-) 

Dani @ 40 weeks 11/11/2009

BTW I'd like to apologise to those that find these next couple of pics a bit offensive. It was the only way I could show myself how uncomfortable I was when sitting down with excess belly fat. So I want to share my story to those that are struggling or think they will never lose their big belly and melt that fat away...... 

YES YOU CAN!!!! and you will....

As you can see....our belly stretches out beyond our wildest imagination but it all comes back to normality if you give it 100%.

That is why I am here. I want to ensure you that you CAN get your body back. I hope to share my other pregnancies with you just to showcase that I did have to work each and every time with all my 4 pregnancies. Mind you I did get better with my last pregnancy.

No, there is not some magic wand that makes it all go away!!!! It's YOU that makes it go away.

XxDani

Sugar challenge info can be found under FOOD tab

Hi all, just a quick note to let you know I will update my FOOD tab beside my Home, About Me, Fitness etc (under my header)....with all our 2 week Sugar Free challenge info.


For now here is a snap shot as well;

2 week sugar free challenge ~ 2nd to 15th July 2012

So far we have 2 teams;

Fruits of life 

Dani (me)
Adrian (my husband) that's why I love him!

Celeste

Tel
Shaboo (FYM)

Anita (FYM)
Kia (FYM)

Music Monkeys
Navita
Jana (FYM

Sugar-less babes

Kelly

Jessica

Michael
Nicole (FYM)

Sheri (FYM)

Michelle (FYM)
Karen (FYM)
Kathy (FYM)

NB: if I have missed your name pls add a comment below and I will edit this post. Also if you would like your christian name to appear, send me your details for now I am using your blogger name.

The rules of this challenge are simple. It's based on a honesty system, so if you cheat you are only doing it to yourself. 

Fruits of life 

we are not to have any foods that have added sugar of any kind. This also includes the added natural sugars eg: honey, maple syrup, agave etc.... If it has added sugar of any kind, we won't be eating it. This also applies to any and ALL artificial sweeteners. 

Sugar-less babes 

you are allowed to have the natural sugars eg: honey, maple syrup (and those of you that need 1 tsp sugar in your coffee) this is only allowed once a day. Can you imagine if you had a coffee, then a smoothie, plus fruit and other foods that have natural sugars etc.... you really wouldn't be doing a sugar free challenge then would you?

Both teams are allowed:

• 4 servings of fruit per day*
• Ensure you have a smoothie per day to combat our cravings and also to keep our energy levels up!

*Fruit serve examples: 1 banana, 1 apple, 1 orange etc...

Dried fruit serve examples: 4 dried apricots, small handful of sultanas etc..

I think it is also important for us to have a smoothie per day to curb any sugar withdrawal symptoms so please share your most favourite ones.

Here are some of mine:

Yogurt or milk with 1 cup of spinach then I add either a:

banana

1/2 cup berries

chia seeds

protein powder

This smoothie would count as 2 serves of fruit for the day, therefore I am allowed 2 more fruits. Get what I mean?

Our main goal is to GIVE UP the added sugars in the ingredient list. Don't worry about the % of sugar found per grams so when shopping please check there IS NO ADDED SUGAR! This includes your tomato sauce AKA ketchup!

HANDY TIPS 

1). Remove any food items you may have around your house that contain sugar. I typically put sugary foods in a box hidden so I avoid any temptation ;-) these are mine at the moment

2). Be prepared with food. Always prepare or carry relatively healthy snacks and ensure you eat before you go out anywhere. 


3). Try to eat as clean as you can


4). Eat 5 meals per day eg: bfast, snack, lunch, snack & dinner

5). Jump online here or on my FB page www.facebook.com/FitnessFoodAndStyle if you are struggling so we can help one another

6). Get out and exercise. If you're feeling stressed do some star jumps, resistance training, cardio, go for a run whatever you like/enjoy doing

7). Give me some of your handy tips to prepare for our 2 week sugar free challenge


8). It would be worth while to measure yourself eg: hips, waist and those of you that have a muffin top ;) this is around your belly button. This will be more powerful than the number you weigh on your scales but feel free to stat those down as well. It's amazing how many cm's & inches are lost in 2 weeks. You will be amazed!!!

Let the games begin.....on Monday of course!!! ;-)))))

XxDani

Going bananas!!! Pancake bananas with no sugar

Hello everyone, I am having some real IT issues and I even managed to remove my "food" tab underneath my header with all my Sugar Challenge info for us next week. I will get this all up and running for us this weekend. In the meantime please prepare your pantry, kitchen and any other nooks you may have that may contain food with ANY added sugar :) grab a spare carton box and pack them away!!!

I need to stress that you need to remove any temptation and be prepared with healthy snacks to combat any sugar cravings. We are all in the same boat so please share how you are managing this sugar free journey!!

Today was a day of rest, no workout.

Breakfast
LSA porridge with banana and raspberries

The kids love their new porridge as well!!!

Morning & afternoon snacks (I packed these for my 2hr return snacks in the car)
Apple and chickpeas
Banana and walnuts

Lunch
Met with a long life pal for lunch and I ordered a chicken salad

Dinner
Changed the lasagna dish (might do that 2mrw night) to a Green veg lentil soup served with home made garlic bread. Inspired by a similar green vegetable soup by Teresa.

Grilled wholemeal buns rubbed with olive oil and crushed garlic seasoned with salt

Evening snack
Banana pancakes with yogurt, raspberries and walnuts

My gorgeous friend Amber gave me her recipe of banana pancakes. Simply blend 1 egg with 1 mashed banana and whalla!! Of course add your favourite spices, in this case cinnamon and vanilla bean and you get these divine (delicate, so gently flip them over) golden circles of sunshine...

So for my fellow sugar free peeps joining me on our 2 week challenge next week, its not going to be that hard is it!!! No sugar here!!! And we're allowed 4 servings of fruit so this will curb our sweet cravings for sure!!! ;-)))

Goodnight until we meet again xXdani

PIZZA night!!! You'll never buy take away again...

Now I must warn you I will be overloading this page with a lot of pizza shots!! A step by step guide on this revolutionary home made pizza recipe that only requires 2 ingredients.

Self raising (I use wholemeal for the clean eating version) flour
warm tepid water
actually 3....olive oil but I missed that step tonight

That's it!!! You will never buy take away pizza again, EVER! My husband is a pizza connoisseur and he gives me a 10 out of 10. Thank you very much....also to Kris a girlfriend of mine letting me know about Jamie Olivers quick pizza base and how basic and simple it was to cook on the stove top & then grill the toppings in the oven. Under 10 minutes!!!!! It's electric!

Anyways back to my morning of glorious food. You must know by now how much I LOVE  MY FOOD right? Yes, as much as my kids! Maybe a little bit more, just kidding!

I did my 15 minute Transformation Challenge workout before school drop off. I love how my kids mimic my movements and get so excited to exercise with me in the morning!!!! Too funny especially when I am telling them to brush their teeth and get ready for school.

My pre workout meal
Apple puree (about half a cup) no added sugar of course

Post workout drink/meal (remember you need to always fuel your body pre and post workouts)
Green smoothie with protein powder
(added 1/2 cup of cooked porridge) as this was my breaky on the run

Morning snack
1 orange
1/2 cup yogurt with nuts
latte


Lunch
left over tuna rissoles with salsa salad and yogurt

Afternoon snack
Vegetable juice (left over red capsicum, 2 cucumbers, 4 broccoli florets, 1 apple & ginger) so delish!
crackers with hommus dip

Dinner
PIZZA's ;-))))) I prepare a base station with all the topping to make it easy to move quickly.
Kids had Hawaiian and we had spinach, salami, anchovy & feta

Stage 1 (this takes 2 mins)
Add your flour quantity and blend the flour adding a splash of water until it looks like a breadcrumb texture (I also add garlic salt, herbs but forgot the olive oil tonight, oops!) and keep mixing until the dough starts to roll around in your blender
PICS TO BE LOADED ASAP

Stage 2 (and this only takes 2 mins)
Gently knead for a couple of minutes and make into bases. Place in a fry pan lightly sprayed with olive oil

Stage 3 (seriously this too only takes 2 mins)
Add toppings and cook over stove top until base is cooked, then simply place under the griller for the toppings to melt and crust goes crispy!
PICS TO LOADED ASAP

Stage 4 (inhale in 2 mins!!!)
EAT

Sorry my beautiful people but I have serious internet issues and am not able to load all my pics properly!!! I am devastated!!! As you may have already guessed, I am a very visual person so I want to be able to show you what's happening here. I do apologise and hope to update the pictures real soon. Please come back again xxDani

Five Fundamental Stances - Gong Bu

The most commonly used Shaolin stance is mabu or horse stance which I wrote about here. In this blog post, I focus on the second most commonly used stance which is: Gong Bu. 

Benefits:

Strengthens the legs.

Strengthens the spine.

Is the key to unlocking the Shaolin forms.

Centers and grounds the mind and body.

Step by Step:

1) Stand straight. Draw your fists to your waist and turn your head to the left.

2) Step your left leg out to the side so your feet are wider than your shoulders and slowly squat into Ma Bu.

2) Turn both legs and bend your left leg as much as you can , keeping your right leg straight. Turn your body to face the left.

3) Remain here for six breaths.

Check list:

It's a good idea to check your stance in the mirror.

Your back foot should be slightly turned in, it shouldn't be completely straight.

Your back foot needs to be in line with your left foot.

Your front knee should be over your front foot.

Is your neck tucked in and your shoulders relaxed?

Are you knees slightly pushed out so they are over your feet?

Are your eyes strong?

Are you gently grabbing the floor with your feet. 

Don't tip the body but keep it straight.

Cautions:

If you have knee or back problems then you need to keep your stance high. If you find the stance is aggravating the problem then you need to stop. There should be no pain when you do this stance.

How to deepen your Gong Bu

Move between Ma Bu and Gong Bu making sure that your head does not lift but your body stays at the same level. Practice the traditional punching techniques that I teach in Shaolin Workout 1 then stop the DVD and practice the punches slowly and with precision.  

Overview

It's a good idea for Qigong and Kung Fu students to spend some time working on this stance in the same way that yoga students spend time working on their poses. Our body's tend to be lazy and want to find an easy way out but regular check ups will keep us on the right path. 

Shaolin Stances look easy but they are hard on the legs. If you find them easy then you are not in the stance low enough! The Shaolin stances help us to get in touch with the strength that is already within us. Runners often find that they have more stamina when they practice the Shaolin stances alongside their regular running workout.

Want to learn more?

I teach the Five Fundamental Shaolin Stances in my Rou Quan DVD and in my book - Instant Health: The Shaolin Qigong Workout For Longevity. 

Chickpea burger with polenta & parmesan fries

Before I go sink my head into my soft pillow, here's my day in a nutshell.

Fitness

I did my 15 minute strength and 15 minutes interval training workout. I can't believe how intense these workouts are, awesome sweat glitter session :-) For those that want to follow the Fit Yummy Mummy Program I follow, simply click on this link and get all the tools that will get you back on track to a healthy and fit lifestyle for only $19. You save 50% discount by purchasing from my blog.

Breakfast
Pear with cinnamon porridge
latte

Pear porridge no added sugar

Morning snack
Cottage cheese with banana and cinnamon

Lunch
Wholemeal sunflower seeds cracker sandwich biscuits with cheese and tomatoes
latte (hubby came home for lunch so we had one together)

Afternoon snack
nuts and fruit mix (on my way to kinda & school pick up)
a piece of lamington cake from the kids
herbal tea (had a quick play date at a girlfriends place)

Dinner
Bean & chickpea wholemeal burger served with polenta & parmesan fries

Polenta and parmesan fries

All I did with the bean mix was place 2 cans (1 chickpea, the other cannelini white beans) chopped onions, tomato, capsicum, bacon and spices gently fried with olive oil. Added worcestershire sauce, a drizzle of maple and then added water until it became nice and thick.

The polenta you cook as per packet instructions, I load it with parmesan cheese and season it accordingly. Allow to cool and set. See above 3rd and 4th pic, I just sliced into thick fries. Then oven bake or if short for time which I was tonight, I just grilled them. My husband even loves these as he's not a real huge fan of polenta, even though it's been a pantry staple my whole life.

Bean burger with polenta and parmesan fries

Goodnight my beautiful people until we meet again!!! Thanks to all of you that have accepted my 2 week sugar free challenge. I AM PUMPED!!! xxDani

2 Week Sugar Challenge update

Hi there, I know some of you are real keen in joining me next week and I am so grateful so I thought of making up 2 teams. Let me know your thoughts as we have a few that have already given up majority of the sweeter things in life ;-) and others try to limit their sugar intake.

*Come back to this post regularly and add your comments. I will then collate all your info and suggestions to make our official sugar free post for next week with helpful tips to avoid sugar and what to replace when we need our sugar hit*

Team One ~ Fruits of life
No sugar whatsoever includes honey, agave and other sweeteners. Fruit is allowed.

Team Two ~ Sugar-less babes
Allowed one sugar serve per day eg: in their coffee or honey, maple syrup in their yogurt or cereal toppings. Avoid both daily.

I guess our aim is to limit or give up sugar completely over the next 2 weeks. It's hard! Trust me, I haven't been able to do it 100% but it is also doable. If we fail we just get back into the no sugar zone. It's based on a honesty system, so if you're cheating you're only doing it to yourself.

Which team are you going to join? Also are you in for 1 week or 2 weeks?? XxDani

Spider Chips

The next time you crave potato chips, consider fried tarantulas instead, which taste remarkably like crispy potato chips. An average 3-ounce tarantula contains over 60 grams of protein while 3 ounces of potato chips contain less than 6 grams of protein. Even a 3-oz steak has only about 25 grams (or less than half) the protein of this tasty little critter (See 3oz sirloin).

Now that it's summer, it is a good time to find tarantulas in New Mexico. I spied this one (below) last September when I rode my bike to Madrid (see Testy Tarantula). I'm sure he tasted much better than the high-pro bar in the back pocket of my jersey!


~Lori Dotson, CPT, CPFT, PES, BA, MS
President, DotsoFit, LLC

Copyright © 2012

I'm planning a sugar free challenge. You in??

Hi there, when I participate in these Fit Yummy Mummy challenges throughout the year I also like to do a mini "sugar free" challenge.

I plan on quitting sugar next week! For 2 whole weeks!!! Who's with me???

Now the rules are typically no foods that have added sugar of any kind. It did include limiting your fruit intake to 3 serves per day, maple syrup, honey, agave etc... however for those that are doing this for the first time it may be a little too much! Yes I am referring to you Celeste ;-) kidding babe but I do know there are others that would like to join me so please mark this date in your diaries:

2 WEEK SUGAR FREE CHALLENGE

Monday 2nd July to Sunday 15th July 2012 (14 days)

Now I will also accept those girlfriends that only wish to participate for a week. That would be a great effort as well. 

I will provide more info in my posts this week so we are all on the same page. 

My meals and workout today.

Breakfast

Sultana bran with milk

Pre workout

apple puree

This morning I did a workout from the Transformation Kit and sheesh, do I have muscle awareness! I am so glad I only need to workout for 15 minutes in the comfort of my own home.

Post workout shake

Green smoothie (remember I'm adding 10 servings of fruit & veg in my day!)

spinach, banana, milk & protein powder. Added vanilla essence and cinnamon.

I just blitzed all these ingrediants in my magic bullet (mine is actually called a Sheffield, reminds me of that show The Nanny" and her whiny voice Mr Sheeeeeeeeeeeffieeeeeeeeld!) 

Why spinach I hear you asking?? Do you remember this guy???

Well spinach is well known as the superfood that gave Popeye the Sailor Man his bulging muscles. The content of spinach was originally thought the iron power food source however scientists have learned that nitrates are the true energy boosting ingredients in all vegetables. So eat your vegetables!!!

Top 10 reasons to eat spinach

1. low calories and it's a very nutrient-dence food 
2. great source of protein, vitamin K, folate, calcium, vitamin C, B2, potassium etc..
3. it's readily available, grab a bunch or bag from your fresh food market!
4. very versatile eg: my green smoothie, use fresh in salads, steam as a side serve
5. a hearty health food
6. loaded with flavonoids which act as antioxidants 
7. keeps your brain young and agile
8. promotes gastrointestinal health
9. excellent source of iron 
10. it gives you muscles like Popeye :-)

Lunch

Falafel, tomato & cucumber salad with yogurt

Afternoon snack

hard boiled egg with veggie sticks with hommus 

Dinner

Tuna rissoles (will add picture tonight)

Have a wonderful day and please leave me a comment regarding the Sugar Challenge. Do you want to do 1 or 2 weeks with me?? XxDani

Week 2 of TC and menu planner

Hello to all you beautiful people! It's been an amazing day and I thought I would bring you our meals

for the week and what I have planned for my 2nd week into my 6 week transformation challenge.

NEW GOALS for this week....

Increase my fruit and vegetables to 10 servings per day

What is a typical serve?

Vegetables ~ One serve is around 75grams
1/2 cup cooked vegetables (broccoli, beans, peas etc..)
1 tomato
1 cup salad (super star spinach)

Fruit ~ One serve is around 150 grams
1 medium apple, banana, orange or pear
2 kiwifruit, apricots
1-2 tbs sultanas
4 dried apricots

I know you already know how fabulous fruit and vegetables are here's just a guide on how to help you increase yours per day:

1). Pump your breakfast eg: make a vegetable omelete, add fruit to your cereal or on the side
2). Start a meal with soup or salad
3). Double your normal vegetable serving
4). Try roasting your vegetables, they taste amazing!!!
5). Pre wash and cut your fruit & veg for quick handy snacks on the go

No workout today but scheduling my Fit Yummy Mummy workout tomorrow. I did plenty of house work to get my blood pumping tho ;-)

Breakfast
LSA mix with yogurt and fruit (did splash more milk)

Morning snack
yogurt with fruit

Lunch
Meatballs with grilled eggplant & rice

Afternoon snack

Corn thins with avocado, tomato, cucumbers and cottage cheese sprinkled with paprika

Dinner
Coconut curry prawns with rice (swapped around, tuna rissoles 2mrw)

Please feel free to google this recipe as I have just mixed whatever ingredients I had and guestimated my measurements which is A LOT OF the times when I cook!!! I apologise for not having the right measurements. I did take pictures though! This is also another reason why I started blogging to get me to right down my recipes :-)

Ingredients

Green prawns, Olive oil, fennel powder or seeds, curry & kaffir leaves, onion, garlic, ginger, curry powder, chilli, paprika, coconut milk, 1tsp ground rice with a splash of coconut, stick of cinnamon , juice of 1 lemon and season with salt.

Method
Gently fry the fennel, curry and kaffir leaves until golden. Add the onion, garlic and ginger and stir to cook evenly. Add curry powder, chilli, paprika and fry for 1 minute. Stir in coconut milk, ground rice, cinnamon, lemon juice and add salt to taste. Allow to simmer covered for 15 minutes, stirring as required and adding extra coconut milk if it becomes too thick. Add prawns, stir well and cook for a further 10 mins. Serve with rice!

Looking forward to another great week and thanks so much for stopping by xx Dani

ACCOMPLISHED!

Such a fantastic word…I love feeling accomplished…can you relate?  When it comes to a workout and it is on a day where I am feeling unmotivated and I kick it into gear and do it…ACCOMPLISHED.   I can also feel this way after cleaning the bathrooms…YUCK…but it has to be done.  I can have such an overwhelming AWWWW feeling inside after I have completed something on my long “to do” list…or even my short one.  It is like falling back on the couch and saying to myself…well done Darla…I do not need to look for anyone’s approval to feel this way.  It is my inner contentment, and love for self that I long to satisfy…and make God happy with what I do of course.

Believe me…I see so many people get caught up in the race of competing with others, comparing to others, wanting to be like others…that they are missing out on their own accomplishments…great or small...why oh why I say…and I further say STOP already.  I have got on my soap box a few times about the whole comparison subject and probably will touch on it again and again…it is that important.  Life is really too short to live someone else's dream, to try to walk their walk…crap…who really knows what goes on behind the closed doors of anyone’s walk.  I mean really…the only walk that is known for sure…is mine and yours…right?  I am not going to waste my swagger trying to be someone else, or constantly compare and think I do not match up…heck would never  feel  ACCOMPLISHED if this were the case.   Instead, I will focus my energy on the things I know that I have control over in my life, work on my goals of having a balanced healthy life, and strive for my own feeling of accomplishment. 

Sometimes it takes years to understand this…believe me…I have had to walk a journey of life learning just like you.  Today as my laundry lies in piles around me, my ARC trainer calls my name for a ride and as I juggle my domestic engineering chores and prepare for my upcoming week…I WILL FEEL ACCOMPLISHED.  Feeling accomplished does not have to be some news making event, or something off the charts WOW…it is the small every day things that are done on a daily basis that give me that feeling of accomplishment…my workout, a call to a friend, time with God, laundry, cleaning the house,  creating a new recipe, eating clean for the day, got my water intake in for the day…you see…anything goes…it is the things that are done day in and day out on a consistent basis that bring accomplishment and create this life that I call HEALTHY! 

IN YOUR FACE MOTIVATIONS

My Workout Today with Modifications(NO pushups or dips for Me)

 

 

 

 

Remember to stop by my Stay Healthy Recipe Page!

 

Thanks for stopping by my Blog, hope you enjoy the content, and if you have not become a follower yet, I would love to see your face on my friend's list.  If you are inspired, LIKE my entry, leave a comment and I look forward to responding!

 

Have a Fabulous Week!

 

Stay Healthy!

 

Darla:)