You Better Shape Up

By:  Madalene Bendishaw

It’s getting warmer out which means summer is getting closer!  It’s time to stop being a couch potato and get up, get out, and get active!  We all know its hard to get out of the winter slumps, so here is some fun creative and delicious ways to get burn the winter ten!

Always hungry for a snack but you are sick of reaching for junk food?   Here are some healthy snacks you can grab instead!

  1. Air popped popcorn – 93 Calories
  2. Nonfat Cottage Cheese – 80 Calories
  3. Hard Boiled Eggs – 78 Calories
  4. Hummus –  27 Calories
  5. Peanut Butter –  188 Calories
  6. Fruit Smoothies –  160 Calories
  7. Almonds –  163 Calories
  8. Sliced Apples –  80 Calories
  9. Frozen Grapes –  104 Calories
  10. Orange Slices –   150 Calories
  11. Broccoli Florets –   25 Calories
  12. Green Salad –  200 Calories
  13. Cherry Tomatoes –   4 Calories per Tomato
  14. Frozen Mangos –   90 Calories
  15. Sunflower Seeds –  47 Calories per Table spoon
  16. Soy Chips –  110 Calories
  17. 3 Bean Salad –  95 Calories
  18. Tuna –   191 Calories
  19. Sliced Chicken Breast –  220 Calories
  20. Pickles –  8 Calories per Full Pickles
  21. Olives –  5 Calories per Olives
  22. Sugar Free Jello –  10 Calories
  23. Nonfat Yogurt –  127 Calories in one 1.8 ounce container
  24. Frozen Yogurt –  110 Calories
  25. Protein Bars –  200 Calories

Reminder this list in based on a 2,000 Calories diet and that some of the products may be different depending on the brand or how you make it.

Don’t have time in the day to work out?  Just wake up at least 20 minutes early to do this, wake up warm up exercise.

  •  5  Head Circles (in each direction)
  • 10  Arm Swings
  • Jog in place for 1 minute and 30 secs
  • 20  High Knees
  • 2  Star Jumps
  • 5  Side Lunges (in each direction)
  • 30  Butt Kicks
  • 10 Standing  Calf  Raises
  • 1   Big Star Stretch
  •  2  Minutes Standing Hamstring Stretch
  • 1  Minute Calf  Stretch (each leg)
  • 15  sec Tricep Stretch (each arm)
  • Shake it out!

You don’t have to do these exercises just in the morning but any time during the day!  We hope you give these a try, comment and let us now how it works out for you!

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