Having a baby is a full time job, I mean…LITERALLY. It’s hard to find time to do anything, especially working out. Really, where is the time when you are constantly caring for your baby or toddler? There are several creative ways to get your exercise in even though your baby or toddler is right across the room.
The Stairs and Dancing
The staircase is your friend when trying to drop off some calories. Use your baby as your personal dumbbell. Carry your baby up and down the stairs with you several times throughout the day. This will help you tone up your arms and legs. If you get bored with the stairs, you can get your baby to be your dance partner. You can carry your baby in a carrier so that he/she is close to your body. Be sure to make sure his head is very well supported and avoid abrupt turns to keep from shaking him/her. If you want to leave him in his bouncy or swing, keep him/her entertained by dancing around him. Put on your favorite music and dance to get your heart rate elevated.
Trust me but every bit counts. When you go out with your little one, get in the habit of parking your car a little bit further away so you can put in a little walk. Even when you are home, it’s hard to feel like being active if you’ve been up all night or if you are tired but walking around your house may seem like nothing but believe me, every calorie counts.
Take a stroll around your neighborhood or in the park with your little one. Not only do you get your workout in, your little one will enjoy being out of the house and he/she will surely enjoy the scenery.
Squatting It Out
Get in a squat position with your baby safely in your hands. Stand up and lift your baby over your head. Do as many reps as your body will allow you and you can space it out throughout the day. There is another way to do this and it is going to be easy to remember to do. Every time you go to the restroom, do a quick 20 body weight squats. Squats helps you tone your thighs, hips and abdominal abs.
Jumping Jacks
An oldie but a goodie! You can do jumping jacks pretty much anytime, anywhere. This simple workout can be incorporated to your daily routine and its pretty easy. For every hour you are free, do 25 jumping jacks. This can be done in less than 30 seconds every time.
TV Commercials & Push Ups
Get up and make commercials count for something. While watching your favorite television show, do 10 push ups every commercial break. If you make this a habit, your arms back and core are bound to be toned. Go ahead, give it a try. It’s a great way to get in a quick workout while waiting for your favorite show to come back on.
Hug Squat
Hold your precious little babe to your chest with both hands. Your feet should be spread a bit apart. Now squat down with your chest still elevated and come back up while maintaining a good straight posture. You can choose the number of times you would like to repeat this exercise. This will surely work out your hips, glutes, shoulder and core.
What kinds of workouts do you do with your baby at home?
It's Tabata time! This effective HIIT (high-intensity interval training) mixes well with bodyweight exercises. And for today's workout in our No-Excuses Workout Challenge, we've paired complementary exercises for each four-minute interval. This way you maintain good form while working intensely!
Tabata One: Jumping Jack
Jump off the balls of your feet as you jump your legs out and in.
To modify, step the legs wide and then step them together instead of jumping.
Tabata One: Trunk Twist
Stand with your feet a bit wider than your hips, with your arms out to your sides.
Twist your torso to the right, allowing your left foot to move to increase your range of motion.
Reverse directions, and twist to the left. Keep your spine long and lifted as you twist.
Tabata Two: Push-Up and Rotate
Begin in a plank position and lower your body toward the floor, then push through your arms, returning to plank.
Twist to the left, reaching your left arm to the ceiling without letting your pelvis raise or lower.
Return to plank position, bringing your hand back to the floor. Complete another push-up and twist to the right.
Tabata Two: Skater Plyo
Start in a small squat. Jump sideways to the right, landing on your right leg. Bring your left leg behind you, but don't let it touch the floor.
Reverse direction by jumping to the left with your left leg, allowing your arms to swing to build up momentum.
Tabata Three: Lunge Hop
Bounce on the balls of your feet, jumping into a lunge with your left knee forward.
Jump your feet together and switch sides, bringing the right knee forward.
Stay light on your feet throughout this exercise.
Tabata Three: Oblique Mountain Climber
Start in plank position. Bring your left knee to your left elbow.
Jump your left leg back to plank position while bringing your right knee to your right elbow.
Continue alternating sides; move quickly but with control.
Core: Russian Twist
Reps: 30, alternating sides
Sit on the ground with your knees bent and your heels about a foot and a half from your butt. Lean slightly back, and lift your feet a few inches off the ground without rounding your spine.
Twist your torso to the left, punching with your right arm. This completes one rep. Twist to the right and punch with the left arm, and continue alternating sides.
Core: Tabletop Crunch With Leg Reach
Reps: 12
Start lying on your back with your hips and knees bent to 90 degrees in a tabletop position. Lift your upper back and head off the mat, reaching your fingers toward your toes.
Lengthen your legs away from your centre as you lower your upper body, reaching your arms overhead. Keep your low back pressing into the floor as you straighten your legs.
Bend your legs back into tabletop position as you lift your upper body off the floor and reach your hands toward your toes.
Core: Superman Row
Reps: 10
Lie on your stomach with your arms reaching overhead.
Keeping your feet on the floor, arch your upper back to lift your chest off the floor.
Keeping your torso stable, bend your elbows back and squeeze your shoulder blades together. Then reach your fingertips toward your toes with your palms down and lift your chest another inch away from the floor.
Sweep your arms forward while lowering your upper body all the way to the mat, returning to the starting position. This completes one rep.
I hope you guys will give this a try! Comment below how you found doing this 20-minute fat burning workout!
Low-calorie dinner recipes make a healthy weeknight meal.
Weeknight meals are made easy with these 20-minute, low-calorie dinner recipes. Our healthy chicken recipes, pasta recipes, salmon recipes and more low-calorie dinner recipes are not only delicious dinners you will have on the table in less time than ordering takeout, but they are healthier too.
Smoky grilled onion and your favorite barbecue sauce transform grilled pork tenderloin into a hearty pulled pork sandwich, perfect as a potluck dish or simple dinner. If you’re concerned about sodium, be sure to choose a lower-sodium barbecue sauce.
Makes:2 servings, about 1 cup filling each
Serving Size:1 sandwich
Active Time:
Total Time:
INGREDIENTS
1/2 cup orange juice
3 tablespoons lime juice
1 tablespoon red-wine vinegar
1 chipotle chile in adobo sauce plus 1 teaspoon adobo sauce (see Tips)
1 clove garlic, minced
1 teaspoon dried oregano
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
8 ounces pork tenderloin (see Tips), trimmed
1 small yellow onion, cut into 1/2-inch-thick rounds
1 teaspoon canola oil
2 whole-wheat buns, split horizontally
1/3 cup prepared barbecue sauce
PREPARATION
Combine orange juice, lime juice, vinegar, chipotle and sauce, garlic, oregano, cumin, salt and pepper in a blender or mini food processor. Blend or process until the chipotle is chopped and the mixture is relatively smooth. Pour into a sealable plastic bag, add pork and seal, squeezing out any excess air from the bag. Turn to coat with the marinade. Refrigerate at least 1 hour and up to 8 hours.
Preheat grill to high or heat a large indoor grill pan over high heat.
Remove the pork from the marinade (discard marinade). Grill the pork, turning occasionally, until an instant-read thermometer inserted diagonally into the center registers 145°F, 12 to 15 minutes. Transfer to a cutting board and let rest for 5 minutes before slicing.
Meanwhile, lightly brush onion with oil and grill until lightly browned and soft, turning once, 4 to 5 minutes. Let cool on a cutting board.
Lightly toast buns on the grill or in the pan.
Chop the onion; transfer to a large bowl. Shred pork using two forks; add to the bowl. Add barbecue sauce and stir to combine. Divide the pork (about 1 cup each) between the buns.
TIPS & NOTES
Make Ahead Tip: Marinate the pork in the refrigerator for up to 8 hours. Cover and refrigerate the grilled pork for up to 2 days. Serve cold or reheat before serving.
Tips: Chipotle chile peppers in adobo sauce are smoked jalapeños packed in a flavorful, spicy sauce. Look for the small cans with Mexican foods at large supermarkets. Once opened, they’ll keep for up to 2 weeks in the refrigerator or 6 months in the freezer.
One pork tenderloin typically weighs about 1 pound, enough for 4 servings. You can marinate a whole pound in the same amount of marinade used to marinate the 8 ounces in this recipe and have enough cooked tenderloin for 2 dinners (for 2 people). Or freeze half for up to 3 months.
NUTRITION
Per serving: 351 calories; 8 g fat (2 g sat, 3 g mono); 60 mg cholesterol; 45 g carbohydrates; 16 g added sugars; 21 g total sugars; 26 g protein; 4 g fiber; 857 mg sodium; 642 mg potassium.
Elevate frozen ravioli with sizzled garlic and shallots, shaved pecorino and fresh arugula. Serve with: Whole-grain baguette and a light-bodied red wine, such as pinot noir.
Makes:4 servings, 1 1/4 cups each
Active Time:
Total Time:
INGREDIENTS
1 pound fresh or frozen cheese ravioli, preferably whole-wheat
1 large clove garlic, minced
1/2 teaspoon kosher salt
1/4 cup extra-virgin olive oil
2 large shallots, sliced
3 tablespoons red-wine vinegar
1 teaspoon Dijon mustard
Freshly ground pepper to taste
6 cups arugula
1/2 cup shaved Pecorino Romano or Parmesan cheese (see Tip)
PREPARATION
Bring a large pot of water to a boil. Cook ravioli until tender, 7 to 9 minutes or according to package directions.
Meanwhile, mash garlic and salt into a paste with the side of a chef’s knife or back of a spoon. Heat oil in a small skillet over medium heat. Add the garlic paste and shallots and cook, stirring often, until just starting to brown, 2 to 3 minutes. Stir in vinegar, mustard and pepper; remove from the heat.
Drain the ravioli well. Place in a large bowl and toss with arugula and the dressing. Serve sprinkled with cheese.
TIPS & NOTES
Tip: Use a vegetable peeler to shave curls off a block of hard cheese.
NUTRITION
Per serving: 413 calories; 24 g fat (8 g sat, 11 g mono); 57 mg cholesterol; 34 g carbohydrates; 0 g added sugars; 16 g protein; 2 g fiber; 585 mg sodium; 156 mg potassium.
Nutrition Bonus: Calcium (25% daily value), Vitamin A (19% dv).
Not your traditional quesadilla, these feature deli turkey and Cheddar cheese, along with onions quickly marinated in balsamic vinegar. Serve with sauteed vegetables or a tossed salad for a quick meal.
Makes:4 servings
Active Time:
Total Time:
INGREDIENTS
1 small red onion, thinly sliced
1/4 cup balsamic vinegar
4 10-inch whole-wheat tortillas
1 cup shredded sharp Cheddar cheese
8 slices deli turkey, preferably smoked (8 ounces)
PREPARATION
Combine onion and vinegar in a bowl; let marinate for 5 minutes. Drain, reserving the vinegar for another use, such as salad dressing.
Warm 2 tortillas in a large nonstick skillet over medium-high heat for about 45 seconds, then flip. Pull the tortillas up the edges of the pan so they are no longer overlapping. Working on one half of each tortilla, sprinkle one-fourth of the cheese, cover with 2 slices of turkey and top with one-fourth of the onion. Fold the tortillas in half, flatten gently with a spatula and cook until the cheese starts to melt, about 2 minutes. Flip and cook until the second side is golden, 1 to 2 minutes more. Transfer to a plate and cover to keep warm. Make 2 more quesadillas with the remaining ingredients.
NUTRITION
Per serving: 328 calories; 12 g fat (6 g sat, 0 g mono); 56 mg cholesterol; 30 g carbohydrates; 24 g protein;2 g fiber; 871 mg sodium; 33 mg potassium.
1 16- to 18-ounce package precooked diced potatoes (peeled or unpeeled)
1 large onion, quartered and thinly sliced
1 medium green bell pepper, diced
1 teaspoon paprika
1/4 teaspoon plus a pinch of salt, divided
1/4 teaspoon plus a pinch of freshly ground pepper, divided
5 ounces deli pastrami, diced (about 1 generous cup)
4 large eggs
PREPARATION
Heat oil in a large skillet over medium-high heat. Reduce heat to medium and add potatoes, onion, bell pepper, paprika and 1/4 teaspoon each salt and pepper. Stir to combine, then spread in an even layer in the pan and cook, undisturbed, for 3 minutes. Stir in pastrami, spread back into an even layer and cook undisturbed again until a crust starts to form on the bottom, about 5 minutes more. Remove from the heat and cover to keep warm.
Just after you add the pastrami to the hash, coat a large nonstick skillet with cooking spray and place over medium heat. Crack each egg into a small bowl and slip them, one at a time, into the skillet, taking care not to break the yolks. Season with the remaining pinch of salt and pepper. Reduce heat to medium-low, cover and cook undisturbed for about 2 minutes for soft-set yolks.
Divide the hash among 4 plates and top each serving with an egg.
NUTRITION
Per serving: 307 calories; 14 g fat (4 g sat, 8 g mono); 210 mg cholesterol; 29 g carbohydrates; 0 g added sugars; 17 g protein; 3 g fiber; 611 mg sodium; 638 mg potassium.
This healthier take on a lobster roll uses crab because it’s usually easier (and less expensive) to buy. But by all means use lobster if you prefer. Serve with coleslaw and an ice-cold beer.
Makes:4 servings, about 2/3 cup crab filling each
Active Time:
Total Time:
INGREDIENTS
1/4 cup low-fat mayonnaise
1 tablespoon freshly grated lemon zest
3 tablespoons lemon juice
10 dashes hot sauce, such as Tabasco
1/2 teaspoon freshly ground pepper
1/8 teaspoon salt
1/4 cup finely chopped shallot
1/4 cup finely chopped celery
1/4 cup thinly sliced fresh chives, divided
12 ounces cooked crabmeat (about 2 cups; see Tip), drained if necessary, any shells or cartilage removed
8 leaves red or green leaf lettuce
4 whole-wheat hot dog buns (toasted, if desired)
PREPARATION
Whisk mayonnaise, lemon zest, lemon juice, hot sauce, pepper and salt in a medium bowl. Thoroughly mix in shallot, celery and 3 tablespoons chives. Mix in crab very gently so it doesn’t break up too much.
Line each bun with lettuce and divide the crab filling among the buns. Garnish with the remaining 1 tablespoon chives.
TIPS & NOTES
Make Ahead Tip: Cover and refrigerate the crab filling (Step 1) for up to 1 day.
Tip: Crabmeat (already removed from the shell) can be purchased canned, in shelf-stable pouches, frozen or pasteurized. Pasteurized usually has the best flavor; look for it in the fresh seafood section of the market. Crab from the U.S. and Canada are both considered good choices for the environment. If you live in an area known for crab, you may be able to get freshly cooked crabs at the seafood counter of your local market.
NUTRITION
Per serving: 238 calories; 5 g fat (1 g sat, 1 g mono); 102 mg cholesterol; 2 g carbohydrates; 4 g added sugars; 21 g protein; 4 g fiber; 716 mg sodium; 269 mg potassium.
Nutrition Bonus: Iron (32% daily value), Vitamin A (26% dv), Vitamin C (17% dv), Calcium (16% dv)
1 1/4 pounds wild salmon fillet (see Tip), skinned and cut into 4 portions
1/4 teaspoon plus a pinch of salt, divided
2 teaspoons canola oil
1/4 cup lemon juice
4 teaspoons unsalted butter, cut into small pieces
1 teaspoon green peppercorns in vinegar, rinsed and crushed
PREPARATION
Sprinkle salmon pieces with 1/4 teaspoon salt. Heat oil in a large nonstick skillet over medium-high heat. Add the salmon and cook until just opaque in the center, gently turning halfway, 4 to 7 minutes total. Divide among 4 plates. Remove the pan from the heat and immediately add lemon juice, butter, peppercorns and the remaining pinch of salt; swirl the pan carefully to incorporate the butter into the sauce. Top each portion of fish with sauce (about 2 teaspoons each).
TIPS & NOTES
Tips: Wild-caught salmon from the Pacific (Alaska and Washington) is considered the best choice for the environment because it is more sustainably fished and has a larger, more stable population. Farmed salmon, including Atlantic, should be avoided, as it endangers the wild salmon population.
To skin salmon, place fillet on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.
NUTRITION
Per serving: 226 calories; 11 g fat (4 g sat, 4 g mono); 76 mg cholesterol; 1 g carbohydrates; 0 g added sugars; 28 g protein; 0 g fiber; 269 mg sodium; 543 mg potassium.
The staircase is your friend when trying to drop off some calories. Use your baby as your personal dumbbell. Carry your baby up and down the stairs with you several times throughout the day. This will help you tone up your arms and legs. If you get bored with the stairs, you can get your baby to be your dance partner. You can carry your baby in a carrier so that he/she is close to your body. Be sure to make sure his head is very well supported and avoid abrupt turns to keep from shaking him/her. If you want to leave him in his bouncy or swing, keep him/her entertained by dancing around him. Put on your favorite music and dance to get your heart rate elevated.
