Coaching Coach K: FIBER CALCULATOR (20-25 grams per day)

TO CALCULATE YOUR DAILY REQUIRED FIBER INTAKE GO TO:
http://www.healthcalculators.org/calculators/fiber.asp

Recipe of the Day

DON'T FORGET.... 20-23grams of fiber needed every day! If you're a guy you need 30.
Great Sources of Fiber: Bran Cereals, Frosted Mini-Wheats, Apples, Pears, Fiber One Bars, Beans, Raspberries
120 Calorie Dessert w/fiber
I'm not usually a fan of sugar-free but honestly sugar-free angel food cake tastes the same to me as regular angel food cake. If you're looking for a low cal. dessert.... this is a great one to serve at dinner for your family or with guests. Just buy your sugar-free angelfood cake and frozen blackberries or raspberries (super source of fiber) and a tub of lite cool-whip. That's it. Cut the cake in 8 slices. Drizzle each slice with the berries AND JUICE from the berries and dab on some cool-whip. Don't get carried away with the cool whip or your calories go up. Guys can have a bigger dab because they get more calories per day than we do.
ADDING FIBER: Raspberries are very high in Fiber. Add them to everything! :D Fiber One Granola Cereal is great sprinkled in your yogurt and added with fresh berries! Canned Kidney beans (rinse first) added to your salad can double the fiber in your salad.
If you're not poohing 2-3 times a day.... you're not getting enough fiber.
Web site for 10 GREAT MEALS UNDER 300 CALORIES: http://www.womansday.com/Articles/Food/10-Guilt-Free-Dishes-Under-300-Calories.html

Exercise/Activity For the Day!

Bedroom Workout:

- 10 walking lunges each leg (slow and steady)

- 10 standing squats (your knees shouldn't go past your toes)

- Open up your core (slowly and gracefully open arms to the left, to the right, over your head, then out to either side)

- 20 jumping jacks

- 20 slowly controlled forearm squeezes (hold hands up like you're going to put on operating gloves, squeeze together w/elbows and wrists touching in front of you)

-10 more controlled standing squats (more about depth and control than speed)

Finish the rest in bed lying down:

- 30-50 crunches laying down on your bed wrists crossed at chest, short consistent crunches

- Release stomach muscles by pulling knees to stomach for a bit

- 30 alternating elbow to knee (Right elbow to left knee, etc.)

- Stretch your calves and quads: gently and slowly use both hands to pull your right leg toward your face. Your leg should be straight and stiff (no bending) sticking straight up in the air. You pull gently toward you and stop when it feels tight. Hold a few seconds. Do the same with your left leg. Repeat 3X.

That's it. That's all I do. :D

JAC'S WEIGHT ROOM WORKOUT-

Arms-
bench 3 sets of 15 (low weight, more reps)
upward body rows 3x10
curls 3x10
Legs-
lunges 2x10 each leg
step-ups onto bench 3x8 each leg
dead lift 2x10
* use lighter weights for more reps

Cardio-
Bike ride (or shoot around)

GRANDMA'S WIGGLES WORKOUT

20 Minutes of cardio with a little buddy. (read blog from 2/3/10 for more details). Google Youtube, wiggles and do the following in order:

1) Happy & You Know It (warm up- keep bouncing)
2) Five Little Ducks (keep moving- don't stop)
3) Hot Potato, Hot Potato (love the twist)
4) Twinkle Twinkle Little Stary (Yoga/Ballet)
5) Monkey Dance
6) Head Shoulder Knees & Toes (march when he talks)
7) Pirate Ship
8) Wheels on the Bus (make up your own movements)

Always available for your workout convenience:

P90X
http://www.youtube.com/watch?v=FLK4RQYcyXQ&feature=related

Pilates
www.youtube.com/watch?v=3OPExXyuLc0

Tai Chi before bed has really been helping me sleep and relax
www.youtube.com/watch?v=nNWPk6tYoUM

Yoga
http://www.youtube.com/watch?v=7drLSbrHft0

Coaching Coach K

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Friday, April 23, 2010

FIBER CALCULATOR (20-25 grams per day)

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