Workout Music

When I started teaching aerobics I was on the hunt for some good music. Sure my opinion of "good" may not be the same as others. I still watch Roseanne for cryin' out loud so my taste may be a little different! I absolutely love the websites www.powermusic.com and their sister store www.workoutmusic.com. Powermusic is set to a 32 count phrasing so it's designed with instructor's in mind-hence the steeper price. Read on to learn about the different tempos they offer to help you "get through" your workout!

To keep your body moving with the beat and get the most benefit from workout music, it is important to select the right tempos for your individual fitness level and specific workout activity. The chart below is a guide to help you find the tempos and the music that work best for you.

The recommended tempo ranges for each workout activity are broken into two intensity levels - moderate intensity and higher intensity - with the higher intensity tempo range labeled with a plus sign (+).


Please note that a variety of factors may result in personal preferences which differ from these recommendations. For example, if you are just starting out on an exercise program, learning how to use a new piece of equipment, have an extra long stride, or just like to workout at slower than normal speeds, then you may want to adjust to slightly slower music. Likewise, if you are and advanced exerciser, have a shorter than average stride, or just like to workout at faster than normal speeds, then you may want slightly faster music.


Please also note that in addition to adjusting the tempo of your music, you can increase or decrease the intensity of your workout by adjusting the resistance settings on your equipment (or by selecting different terrain outside). For example, if you are walking on your treadmill and the music seems too slow, try raising your incline setting until the music tempo matches your desired intensity level. Practice adjusting the speed, incline, or resistance settings on your equipment to keep yourself moving with the beat.

Great Grains

This can be a confusing topic. Should we eat them? When should we eat them? Why should eat them? Ugh! Grains (especially whole grains) are an important part of a healthy lifestyle and should be included in our diet. They provide key nutrients (B-vitamins, magnesium, selenium) and give our bodies energy. Aim for whole grains-they are higher in fiber, lower bad cholesterol and maintain blood sugar levels. Here is a great website that helps clear up portion sizes and explains what counts towards a grain serving. Happy eating!

http://www.mypyramid.gov/pyramid/grains.html

Lemon Blueberry Muffins (Deceptively Delicious)

Nonstick cooking spray

1/2 cup firmly packed light/dark brown sugar

4 tbsp margarine, chilled

1 cup lemon lowfat yogurt

1 cup blueberries

1/2 cup yellow squash puree (I just use baby food, carrots have also worked well)

1 egg

2 tsp pure lemon extract

1 tsp grated lemon zest

2 cups all-purpose flour (I use all whole wheat and they taste just fine, or you could do half/half)

1 tsp baking powder

1 tsp baking soda

1/2 tsp salt

DIRECTIONS

* Preheat the oven to 350 degrees. Coat a 12-cup muffin tin with cooking spray or line with paper baking cups.
* In a large bowl, beat the sugar and the margarine with a wooden spoon. Stir in the yogurt, blueberries, yellow squash puree, egg, lemon extract, and lemon zest.
* Add the flour, baking powder, baking soda, and salt. Stir just to combine, but do not overmix - the batter is supposed to be lumpy.
* Divide the batter among the muffin cups. Bake until the tops of the muffins are lightly browned and a toothpick comes out clean when inserted in the center, 13 to 16 minutes. Turn the muffins out onto a rack to cool.
* Store in an airtight container at room temperature for up to 2 days, or wrap individually and freeze up to 1 month.

Maui Black Bean Soup (Eat Clean Diet)

2 ribs celery, trimmed and chopped

1 carrot, peeled and chopped

1 small purple onion, peeled and chopped

1 red pepper, seeded and chopped

1 green pepper, seeded and chopped

2 cloves garlic, passed through a garlic press

1 tsp dried cumin

1 tsp dried oregano

1 tsp dried basil

1 tsp chili powder

4 cups chicken/veg stock

2 (15 oz) cans black beans

1 (15 oz) canned diced tomatoes

1 cup corn kernels

salt/pepper to taste

In large skillet, heat oil over med. Add all vegetables. Saute until onion becomes translucent. Add garlic and spices. Cook another 2 mins.

Add stock, beans and tomatoes. Bring to boil, reduce heat. Cover and simmer about 20 minutes. Using a hand held blender (I just put mine in my blender in small batches) puree soup to desired consistency. Add corn and let simmer for 5 minutes. Season with salt/pepper.