About HealthyGirl

Destiny was a graduate from the University of Nevada, Reno with a B.S. in Biology in 2011. She is currently studying to become a Physician Assistant. She has been writing professionally since 2007 and her proudest work is on her blog, healthylivingwithdestiny.com.

Weight Training for Women

There are numerous benefits of weight training for women. Consistent efforts with weight training (also known as strength training) can help with weight loss, blood pressure, bone density, and so many more great things for your health!

ID-100320363The Benefits:

Weight training is such a great way to give yourself a healthier you! Here are a few of the best benefits this type of exercise can give you.

Increases Bone Density: A study at Tufts University discovered that strength training not only increases muscle mass, but bone density as well. The research showed that women who lifted weights did not lose any bone density, but actually gained about 1% bone mass in their hips and spine. This was radically different than non-exercising women, who actually lost 2% to 2.5% of their bone mass during the same period of time. This is a great thing for us women who tend to slowly lose more and more bone mass over the years.

Helps With Weight Loss: While aerobics only increases your metabolism during the exercise, weight training not only raises your metabolism, but keeps it elevated by about 15% for up to two hours afterwards! To take advantage of this great new find, try weight training for 20-30 minutes, then move to something aerobic, such as running on a treadmill, or an aerobics class.

Counteracts Depression and Sleep Loss: Yep, you heard right! Strength training can also help you fall asleep faster and stay asleep longer, a study at Tufts University says. In this study 6 out of 10 people had less trouble sleeping at night. As for depression, after 12 weeks of strength training three times a week, 14 of the 16 people no longer met the criteria for clinical depression and felt better.

Strength training also helps people age more gracefully, feel better about themselves, and gain the confidence they deserve.

 

Strength Training Exercises:

Now that you know some of the amazing benefits, I hope you are eager to get started! There are many strength training routines out there, so be sure to find one that works for you. I’ve also included a link to a great kettlebell fat burning program here.

The important thing is to work out and tone the areas you want to fix the most. Are your arms a little flabby? Are your thighs a little cottage cheese looking? Although weight loss is a major part of making these body parts thinner, strength training will help you tone and firm the areas you are looking to improve.

With any strength training exercise, try to stick with 10 to 15 reps, and do this three cycles for a total of 30 to 45 reps. If you are looking to lose weight, strength training can help! Your metabolism is elevated for about two hours after strength training, so this would be a perfect time to go do some aerobic exercise and get more bang for your buck when it comes to calorie burning. Below are two different routines, one for at home or at a gym, whichever is your preference.

Routene 1 (Gym)

  • 10 Bench Press– you can do the free-weight bench press, as this will also work your coordination and agility, or they have a machine that helps you to just focus on the weight aspect of bench pressing.
  • 5-10 Pull ups-This can be tricky for me and my weak armed friends, but have no fear. There is a machine at the gym that helps you work on your pull up by lowing your weight that you have to pull up, so you can start low and work your way up. If that does not work, you can hold yourself in a pull up position for 30-45 seconds.
  • 15 Squats– Our good friend the squat! Try doing 15 squats with a kettle bell
  • 15 Lunges– Be sure to not let your knee touch the ground, and do 15 on each leg!
  • 10 Push Ups– There are machines to help you slowly increase the weight you can do a push up with, or you can try pushups against the wall. Either way, work on those arms!
  • 10 Lat Pull Downs– This is an excellent machine at the gym that can really help condition and tone your arms.
  • 10 leg curls– Find a machine that works your thighs and another that works on your calves. These are excellent leg toners!

Once you have completed this circuit, start back at the beginning and do them 2 more times. If everything is located in the same room, this exercise should take 25-35 minutes.

Routene 2 (Home)

  • 10 push ups– regular or wall push ups
  • 10 dumbell curls per arm -use a weight size that feels comfortable or waterbottles filled with sand.
  • 30 seconds of arm circles with dumbells in hand. Put your arms straight out like a scarecrow and make tiny circles for 30 seconds.
  • 16 Reverse Crunches
  • 30 crunches
  • 30 seconds plank
  • 20 squats
  • 15 lunges on each leg
  • 1 minute wall sit – lean against the wall as if in a chair with your bottom level to your knees.

Complete the routine and start it over again 2 more times. This work out should take 25-35 minutes. For more exercise ideas check out the 14 day perfect booty program.

Have a Happy Workout and be sure to drink plenty of water!

~Healthy Girl

Healthy Girl’s Chicken Wrap Recipe

Chicken wrap Nowadays, chicken wraps are the way to go. Places all over are offering them as a quick snack or healthy lunch. But are they really that healthy? Many chicken wraps are drenched in ranch and defeat the purpose healthy choices. Try making your own snack wrap at home. My chicken wrap recipe is bigger, has less fat, and will keep you full longer.

Makes 4 Servings

What you’ll need:

  • 4 Whole wheat tortillas (or low carb)
  • 1 Boneless, skinless chicken breast
  • low fat or fat free ranch (I like Hidden Valley)
  • 1/2 tomato
  • 1/4 of an onion
  •  handfull shredded cheddar cheese (or your favorite cheese, feta is great too)
  • 1 1/2 cups of baby romaine lettuce or spinach leaves
  • 2 tsp minced garlic
  • splash of chicken stock or broth
  • Extra Virgin Olive Oil (or your choice of cooking oil)
  • 1 tsp onion powder
  • 1 tsp of basil
  • dash of pepper

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 Directions:
Make sure chicken is defrosted before cooking. Cut the breasts up into small bite size pieces and put in into the pan at medium heat with a dash of EVO, stiring occasionally. When the pieces start to get a golden brown, add the pepper, basil, chicken stock, garlic, and onion powder, and let it simmer until most of the moisture is absorbed and evaporated.

Pour the chicken pieces in a bowl and place in the freezer for five minutes to cool while you prepare your wrap. Cut up the onion and tomato into small pieces and put them in a bowl. For those of you really short on time, try buying pre cooked chicken strips at the grocery store, or cooking a big batch of chicken in advance to use for many different recipes! Add the lettuce and cooled chicken and a splash of ranch. Mix together. Take a tablespoon of your ranch and spread it across the inside of each wrap. Add the ingredients from the bowl to each wrap evenly and add a small sprinkle of shredded cheddar cheese. Wrap those suckers up and you’re good to go!

If you are looking for more fun wrap recipes, try “Wrap of the Week”, a recipe book by Lucy Fast.

Enjoy!

How do you like this chicken wrap recipe? Would you do anything different? Comment Below!

~Healthy Girl

 

10 Minute Workout Program for Beginners

Many of you have jobs, school, kids, volunteer work, housework, or some combination of these put together. This leaves very little time for work outs. I want to tell you that if you are trying to lose weight, dieting alone can be a very tedious and slow process. But many of you say you don’t have time to work out. Understandable. Many people have been there, done that. Here is a 10 minute workout program for beginners. It is a video by Sparkpeople.com to help get some calorie burning going on in your body. This workout includes the warm up and cool down, so you’re all set. Try this workout before your daily shower routene, to save even more time.


sparkpeople.com is also a great place to go if you want support for your workouts and weightloss efforts. They are a great source to find workout programs for beginners. You can sign up and join a community near you. This site offers calorie counters to keep track of your eating, it has expert written articles about health and fitness, and many workout videos and routenes for you to try. You can track you weightloss, talk in the forum, and meet up with locals in your area with the same goals in mind.

~Healthy Girl