Healthy Weekends Blog
At home HIIT workout
Warm-up: 5 minutes of jogging in place or jumping jacks.
Circuit 1:
- 30 seconds of mountain climbers
- 30 seconds of squat jumps
- 30 seconds of push-ups
- 30 seconds of rest
Circuit 2:
- 30 seconds of high knees
- 30 seconds of tricep dips (using a chair or coffee table)
- 30 seconds of burpees
- 30 seconds of rest
Circuit 3:
- 30 seconds of jumping lunges
- 30 seconds of plank hold
- 30 seconds of bicycle crunches
- 30 seconds of rest
Circuit 4:
- 30 seconds of skaters
- 30 seconds of plank jacks
- 30 seconds of mountain climbers
- 30 seconds of rest
Cool down: 5 minutes of stretching.
Perform each exercise for 30 seconds, and then take a 30 second rest before moving on to the next exercise. Repeat the circuit 3-4 times for a total of 15-20 minutes. Remember to listen to your body and modify the exercises if needed. As you get stronger, you can increase the duration of each exercise or add more circuits. Have fun and enjoy your at-home HIIT workout!
Healthy Picnic Snacks
1. Sandwiches or wraps filled with deli meats, cheese, and vegetables
2. Pasta salad with a variety of vegetables, cheese, and a vinaigrette dressing
3. Fried chicken or chicken tenders
4. Deviled eggs
5. Grilled vegetables skewers
6. Fresh fruit salad
7. Hummus and pita bread or veggies for dipping
8. Cheese and crackers
9. Chips and salsa or guacamole
10. Cold cut platter with a variety of meats, cheeses, and crackers
11. Antipasto platter with cured meats, olives, cheeses, and bread
12. Quinoa or grain salad with vegetables and a lemon vinaigrette
13. Veggie or fruit kabobs
14. Meat and cheese skewers
15. Pinwheels made with tortilla wraps, cream cheese, and assorted meats and vegetables.
Three activities to enjoy this weekend
1. Go for a hike: Hiking is a great way to get some physical activity and enjoy the outdoors. Find a local trail or nature reserve and spend a few hours exploring and taking in the scenery.
2. Attend a yoga class: Yoga is a great way to relax, stretch, and improve your overall well-being. Look for a local studio or community center that offers yoga classes and try out a new style or instructor.
3. Visit a farmers market: Instead of spending your weekend at a shopping mall, opt for a trip to a local farmers market. You can stock up on fresh, healthy produce and support local farmers at the same time. Many farmers markets also offer activities such as cooking demonstrations and live music, making it a fun and healthy outing.
Baked Salmon with Lemon and Dill
Ingredients:
- 4 salmon fillets
- 2 tbsp olive oil
- Salt and pepper, to taste
- 1 lemon, thinly sliced
- 4 sprigs of fresh dill
- 4 cloves of garlic, minced
Instructions:
- Preheat the oven to 375°F (190°C).
- Place the salmon fillets on a baking sheet and drizzle with olive oil. Season with salt and pepper.
- Place a few slices of lemon on top of each fillet, followed by a sprig of dill and a sprinkle of minced garlic.
- Bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
- Serve hot with your choice of side dishes.
10 group exercise ideas to get you moving this weekend
1. Outdoor Boot Camp: This high-intensity workout involves a combination of bodyweight exercises, running drills, and agility drills, all done in an outdoor setting.
2. Zumba: This popular dance-based workout combines Latin and international music with easy-to-follow dance moves for a fun and energetic group exercise experience.
3. Cycling Class: A group indoor cycling class is a great option for a low-impact, high-intensity cardio and leg workout. The instructor will guide the group through different levels of resistance and speed for a challenging ride.
4. Pilates: This low-impact workout focuses on strengthening the core and improving flexibility and balance through a series of controlled movements. It can be done on a mat or with specialized equipment.
5. HIIT (High-Intensity Interval Training): This fast-paced workout alternates between short bursts of intense exercise and brief recovery periods for a full-body workout that can be adapted for all fitness levels.
6. Yoga: A group yoga class can help improve strength, flexibility, and mental focus through a series of poses and breathing exercises. Options include beginner, intermediate, and advanced classes, as well as different styles such as Vinyasa, Hatha, and Restorative.
7. Dance Fitness: Similar to Zumba, dance fitness classes incorporate different dance styles such as hip hop, salsa, and Bollywood for a fun and energetic workout.
8. Strength Training: A group strength training class typically uses a combination of weights, resistance bands, and bodyweight exercises to build muscle and improve overall strength and fitness.
9. Booty Barre: This workout combines elements of ballet, Pilates, and yoga for a low-impact, full-body workout that focuses on toning and strengthening the core, legs, and glutes.
10. Aqua Aerobics: This low-impact workout takes place in a pool and uses the resistance of the water to provide a full-body workout. It can be a great option for those with joint pain or injuries.
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