[12-Oct-2025 13:31:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:31:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:31:23 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:38:36 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php:13 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php on line 13 [12-Oct-2025 13:38:36 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php:13 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php on line 13 [12-Oct-2025 13:40:43 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php:13 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php on line 13 [12-Oct-2025 13:54:25 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 13:54:25 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 13:56:20 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 14:09:04 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php:18 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php on line 18 [12-Oct-2025 14:09:04 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php:18 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php on line 18 [12-Oct-2025 14:11:03 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php:18 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php on line 18 [12-Oct-2025 14:16:31 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:16:31 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:18:34 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:26:44 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php on line 10 [12-Oct-2025 14:26:44 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php on line 10 [12-Oct-2025 14:30:36 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php on line 10 [12-Oct-2025 14:35:48 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php on line 12 [12-Oct-2025 14:35:48 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php on line 12 [12-Oct-2025 14:38:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php on line 12 [12-Oct-2025 14:45:09 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php on line 12 [12-Oct-2025 14:45:09 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php on line 12 [12-Oct-2025 14:49:21 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php on line 12 [12-Oct-2025 14:55:16 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 [12-Oct-2025 14:55:16 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 [12-Oct-2025 14:59:36 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 holiday – The Human Trainer https://www.thehumantrainer.com Total Body Portable Training System Wed, 23 Mar 2016 19:35:31 +0000 en-US hourly 1 https://wordpress.org/?v=5.3.20 Healthy Egg Recipes Right in Time for Easter https://www.thehumantrainer.com/easter-egg-recipes/ https://www.thehumantrainer.com/easter-egg-recipes/#respond Fri, 06 Apr 2012 08:00:28 +0000 http://thehumantrainer.com/74healthy-egg-recipes-right-in-time-for-easter/ Though we all know the real meaning of Easter, its has become a day full of bunnies, colorful eggs and celebrating the end of winter. Woot! Bye-bye Mr. Frost! Though your attention may be focused on the chocolate variety on this special day, we thought it would be the perfect opportunity to share some yummy and healthy egg recipes that may just have you thinking outside the box or Easter basket :p

?Stracciatella Soup (Eggdrop soup)

6 servings ?Prep time: 10 min ?Total time: 20 min

Ingredients

  • 2 cups water
  • 3 cups reduced-sodium chicken broth (24 fl oz)
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper plus additional for serving
  • 1 (10-oz) package chopped spinach
  • ? cup grated Parmesan plus additional for serving
  • 2 large eggs, beaten

Preparation

Heat water with broth, salt, and pepper in a 2- to 2 1/2-quart saucepan over moderate heat until hot. Stir in spinach and cheese and simmer. Then cover, stirring occasionally, until spinach is tender, about 8 minutes.?Add beaten eggs in a slow, steady stream, stirring constantly.?Serve with grated Parmesan to taste.

Mini Ham and Cheese Frittatas

Makes 24

Bake these bite-sized frittatas in a miniature muffin pan.

Ingredients

  • Cooking spray
  • 1/2 cup finely chopped onion
  • 2/3 cup chopped reduced-fat ham
  • 1/3 cup shredded reduced-fat cheddar cheese
  • 2 tablespoons chopped fresh chives
  • 1/8 teaspoon dried thyme
  • 1/8 teaspoon black pepper
  • 4 large egg whites
  • 1 large egg

Preparation

Preheat oven to 350 Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add onion and saut 2 minutes or until crisp-tender. Add ham and saut for about 3 minutes. Remove from heat and cool for 5 minutes. Combine remaining ingredients in a large bowl; stir with a whisk. Add ham mixture, stirring with a whisk. Spoon mixture into 24 miniature muffin cups coated with cooking spray.?Bake at 350 for 20 minutes or until set.

Herbed Ricotta Tart

6 servings ?Total Time: 1 Hour

Ingredients

  • 1 pizza crust dough (find at most grocery stores or bakery)
  • Cooking spray
  • 2 cups thinly sliced green onions
  • 1 1/3 cups part-skim ricotta cheese
  • 1/2 cup thinly sliced fresh chives
  • 2 tablespoons minced fresh dill
  • 1/4 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 2 large eggs, lightly beaten
  • 1 large egg white, lightly beaten
  • 2 tablespoons finely grated fresh Parmesan cheese

Preparation

Preheat oven to 375 Coat 9-inch round pie pan with cooking spray Roll out dough, and press into bottom and up sides. Heat a medium nonstick skillet over medium heat. Coat pan with cooking spray. Add thinly sliced green onions to pan and cook for 5 minutes, stirring occasionally. Combine cooked green onions, ricotta cheese, sliced fresh chives, minced fresh dill, salt, freshly ground black pepper, eggs, and egg whites. Pour onion mixture into prepared crust; sprinkle mixture with Parmesan. Bake at 375 for 35 minutes or until center is set. Let stand 5 minutes. Cut into 6 wedges.

?

Artichoke-Scrambled Eggs Benedict

4 servings ?Active Time: 30 minutes ?Total Time: 30 minutes

The artichoke replaces the English muffin for this low-carb treat!

Ingredients

  • 2 14-ounce cans rinsed and halved artichoke hearts.
  • 4 teaspoons extra-virgin olive oil, divided
  • 3 teaspoons chopped fresh oregano, divided, plus 4 sprigs for garnish
  • 1/3 cup chopped pancetta *substitute mushrooms for vegetarian option
  • 2 tablespoons reduced-fat mayonnaise
  • 2 tablespoons non-fat plain yogurt
  • 2 teaspoons lemon juice
  • 1 teaspoon water
  • 6 large eggs
  • 4 large egg whites
  • 2 tablespoons reduced-fat cream cheese
  • 1/4 teaspoon salt

Preperation

Preheat oven to 425F Toss artichoke hearts with 2 teaspoons oil and 2 teaspoons oregano. Place them topside down on half of a large baking sheet. Spread pancetta or mushrooms in an even layer on the other half. Roast until the artichokes are just beginning to brown and the pancetta is crispy, 12 to 14 minutes. Meanwhile, whisk mayonnaise, yogurt, lemon juice and water in a small bowl until smooth. Beat eggs and egg whites in a large bowl. Heat the remaining 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the eggs and cook, folding and stirring frequently with a spatula until almost set, about 2 minutes. Remove from the heat and fold in cream cheese, the remaining 1 teaspoon oregano and salt. To serve, divide the artichoke bottoms among 4 plates. Top each artichoke with equal portions scrambled egg, crispy pancetta and creamy lemon sauce. Garnish with oregano sprigs, if desired.

 

These recipes are a great treat on a regular old day or added spice to an Easter brunch!

Enjoy & Happy Easter!

 

Sources: eatingwell.com, Cooking Light

]]> https://www.thehumantrainer.com/easter-egg-recipes/feed/ 0 A Healthy Twist on that Heart Shaped Chocolate Box https://www.thehumantrainer.com/59a-healthy-twist-on-that-heart-shaped-chocolate-box/ https://www.thehumantrainer.com/59a-healthy-twist-on-that-heart-shaped-chocolate-box/#respond Mon, 13 Feb 2012 06:00:32 +0000 http://thehumantrainer.com/59a-healthy-twist-on-that-heart-shaped-chocolate-box/

 

It’s Valentine’s Day and you want to show your love you care by showering her with boxes of chocolate. Meanwhile, your sweetheart just started their new year off right with healthy eating and regular exercise, and a giant heart shaped box of chocolate love is the last thing their hips need!

Here are some great ideas that will keep the “chocolate-giving tradition” alive while still staying healthy:

 

Dark Chocolate Fondue For Two

Make your valentine some dark chocolate fondue with fresh fruit for dipping. This little idea executed by candlelight can be very romantic, and lighter on the wallet than dinner at Chez Louie. Dark chocolate will also help keep your lover’s heart healthy so they can stick around and keep on lovin’ you for years to come.

Chocolate Facial

This facial is a yummy skin care treat that helps exfoliate and rejuvenate skin leaving it radiant, soft and smooth. Chocolate has been found to enrich your skin with anti-aging vitamins and antioxidants. Make your love an appointment at a great spa, and she’ll love you forever!

A box of good quality Dark Chocolate

If your honey is the traditional type, splurge on a box of dark chocolate imported from Belgium or France with at least 70% cocoa. Yum!

Edible Arrangements

This gift kills two birds with one stone: Flowers and a yummy treat! These beautiful and tasty arrangements are a more original take on the traditional bouquet of flowers – and you can even get some of the fruit dipped in chocolate!

Chocolate Massage Oil

How about a sensual massage a la chocolate? Massage with essential oils is one of the most effective and popular uses of aromatherapy. A combination of the healing power of touch and the therapeutic power of scent. In addition, oils are absorbed into the skin, enhancing their effectiveness.

Why Chocolate is Good for You

Dark chocolate that has at least 70% cocoa is a great source of antioxidants and flavonoids. Flavonoids help prevent heart disease and lowers blood pressure. They reduce the stickiness of platelets, inhibiting blood clotting and reducing the danger of coronary artery blockages. Recent evidence suggests that chocolate also makes blood vessels more flexible. So go ahead! Chocolate-it-up this Valentine’s! Just remember to stick with the good dark chocolate kind.

 

Happy Valentine’s Day!

     

]]> https://www.thehumantrainer.com/59a-healthy-twist-on-that-heart-shaped-chocolate-box/feed/ 0 The 12 Days of Christmas – Human Trainer Workout https://www.thehumantrainer.com/35the-12-days-of-christmas-human-trainer-workout/ https://www.thehumantrainer.com/35the-12-days-of-christmas-human-trainer-workout/#respond Tue, 13 Dec 2011 05:00:44 +0000 http://thehumantrainer.com/35the-12-days-of-christmas-human-trainer-workout/

With a little inspiration from the Christmas carol “The 12 Days of Christmas” here is a Human Trainer suspension gym workout to help you get into the Christmas spirit!
 

 
As each day passes you will add on the exercise from the days before (like the song!) so by day 12 you got a mean Human Trainer Workout! For an added challenge, sing along while you’re doing it.
 
On the first day of Christmas my trainer gave to me… A push up with a two knee tuck  
 
On the 2nd day of Christmas my trainer gave to me… 2 mountain climbers (2 on each side) and a push up with a two knee tuck  
 
On the 3rd day of Christmas my trainer gave to me… 3 hamstring curls (3 on each side) 2 mountain climbers (2 on each side) and a push up with a two knee tuck  
 
On the 4th day of Christmas my trainer gave to me… 4 alternating reverse lunges (4 on each side) 3 hamstring curls (3 on each side) 2 mountain climbers (2 on each side) and a push up with a two knee tuck  
 
On the 5th day of Christmas my trainer gave to me… 5 HANGING AB RAISES! 4 alternating reverse lunges (4 on each side) 3 hamstring curls (3 on each side) 2 mountain climbers (2 on each side) and a push up with a two knee tuck  
 
On the 6th day of Christmas my trainer gave to me… 6 straight arm squats 5 HANGING AB RAISES! 4 alternating reverse lunges (4 on each side) 3 hamstring curls (3 on each side) 2 mountain climbers (2 on each side) and a push up with a two knee tuck  
 
On the 7th day of Christmas my trainer gave to me… 7 chest presses 6 straight arm squats 5 HANGING AB RAISES! 4 alternating reverse lunges (4 on each side) 3 hamstring curls (3 on each side) 2 mountain climbers (2 on each side) and a push up with a two knee tuck  
 
On the 8th day of Christmas my trainer gave to me… 8 bicep curls (alternating 8 on each side) 7 chest presses 6 straight arm squats 5 HANGING AB RAISES! 4 alternating reverse lunges (4 on each side) 3 hamstring curls (3 on each side) 2 mountain climbers (2 on each side) and a push up with a two knee tuck  
 
On the 9th day of Christmas my trainer gave to me… 9 two arm rows 8 bicep curls (alternating 8 on each side) 7 chest presses 6 straight arm squats 5 HANGING AB RAISES! 4 alternating reverse lunges (4 on each side) 3 hamstring curls (3 on each side) 2 mountain climbers (2 on each side) and a push up with a two knee tuck  
 
On the 10th day of Christmas my trainer gave to me… 10 chest flies 9 two arm rows 8 bicep curls (alternating 8 on each side) 7 chest presses 6 straight arm squats 5 HANGING AB RAISES! 4 alternating reverse lunges (4 on each side) 3 hamstring curls (3 on each side) 2 mountain climbers (2 on each side) and a push up with a two knee tuck  
 
On the 11th day of Christmas my trainer gave to me… 11 tricep presses (overhead, 11 on each side) 10 chest flies 9 two arm rows 8 bicep curls (alternating, 8 on each side) 7 chest presses 6 straight arm squats 5 HANGING AB RAISES! 4 alternating reverse lunges (4 on each side) 3 hamstring curls (3 on each side) 2 mountain climbers (2 on each side) and a push up with a two knee tuck  
 
On the 12th day of Christmas my trainer gave to me… 12 kneeling crunches (overhead) 11 tricep presses (overhead, 11 on each side) 10 chest flies 9 two arm rows 8 bicep curls (alternating, 8 on each side) 7 chest presses 6 straight arm squats 5 HANGING AB RAISES! 4 alternating reverse lunges (4 on each side) 3 hamstring curls (3 on each side) 2 mountain climbers (2 on each side) and a push up with a two knee tuck  
 
These exercises are best done with the Human Trainer to get the best results. The Human Trainer suspension gym provides a complete full-body workout. Using suspension gyms allows you to optimize your fitness routine for more range of motion, exercises, and fitness level. Find out more about the Human Trainer.  

 
Have a Jolly Workout!

]]> https://www.thehumantrainer.com/35the-12-days-of-christmas-human-trainer-workout/feed/ 0 Astone’s Holiday Survival Guide – Part 2 – Thanksgiving https://www.thehumantrainer.com/thanksgiving/ https://www.thehumantrainer.com/thanksgiving/#respond Thu, 24 Nov 2011 06:00:29 +0000 http://thehumantrainer.com/thanksgiving/

When it comes to Thanksgiving most people gear up for the meal of the year. Some of us are excited by the idea of eating all those yummy foods, while others are dreading the way they’ll feel afterwards. According to the Caloric Control Council, the average American will consume more than 4,500 calories and 229 grams of fat on Thanksgiving Day alone.

So what happens to all those extra calories? The extra calories are stored up as fat.

3,500 calories= 1 LBS of fat, so at an average of 4,500 calories consumed,

most Americans will gain at least 1 pound on Thanksgiving.

Though a one-pound gain may seem harmless, researchers found that with 85% of people the extra weight sticks. Gaining one extra pound each year can add up significantly, especially if it ends up sticking around forever.

With a little pre-planning, you can have a healthy and happy holiday. 

Here are some great tips to help you stay on track…

  •  Eat Throughout the Day: Most people make the mistake if starving themselves all day because they know they are going to overeat at dinner. You are less likely to overeat if you have your appetite under control. Eat a healthy breakfast and a light lunch with low calorie snacks throughout the day.

  • Have a Strategy: The football players aren’t the only one’s who need a game plan on turkey day. Think about what you’re going to eat. If you can’t resist a huge slice of pumpkin pie, what will you cut back on to compensate for it?
  • If you’re Hosting: Buy some inexpensive plastic containers and send your guests home with the leftovers. Another option is to freeze your leftovers immediately. This way you’ll eat them over a few weeks as oppose to all in one week.
  • Drink Plenty of Water: Water helps control your appetite by making you feel full faster.
  • Enjoy Every Morsel: It takes 20 minutes for your brain to register that you’re full. So, savor your food, drink lots of water and slow down. Give your mind a chance to catch up with your body.
  • Eat the Special Stuff: Don’t blow your precious calories on large portions of food you can eat everyday. Fill your plate with smaller portions of your holiday favorites.
  • Avoid Finger Foods: Most of this holiday’s calories don’t come from the actually dinner but from the all-day snacking in front of the TV while watching parades and sporting events. Hor d’oeurves can be high in calories and fat. Try your best to stay away!
  • Stop When You’re Full: If you eat slowly and drink plenty of water with your meal, you shouldn’t feel the need to go for seconds.
  • Drink Alcohol in Moderation: Alcohol lowers your inhibitions, which makes it that much easier to justify a third helping of stuffing.
  • Walk It Off: Instead of plopping down on the couch after dinner, grab the family and go for a walk. It’ll be nice family time, and will help burn off some of those calories.
  • Don’t Use Exercise as an Excuse to Indulge: So many of us think: “Oh, I workout so I can eat this extra piece of pie.” A 145-pound woman has to run a mile at 6 mph to burn 116 calories, but she can eat 116 calories in under a second.

Here is a little run down of some Thanksgiving favs. The trick is to make the right choices…

Turkey Turkey is a great source of protein. Dark meat is slightly higher in fat than white meat but contains lot more nutrients than the white stuff, so try a mix of both on your plate. Take off the skin since it holds the majority of the fat. If you are the one doing the cooking try baking as oppose to deep-frying your bird, and cooking with less or low fat butter.

Stuffing Stuffing may be the number one culprit behind holiday weight gain, and can contain up to 500 calories per serving depending on how it’s prepared. One way to make stuffing healthier is not to stuff it into the turkey. Stuffing gets a lot of it’s fat content from being in the bird. Other suggestions are leaving out the meat, using chicken stock (adding it slowly) instead of fat, putting small amounts of butter on the surface of the stuffing before cooking, using regular bread in place of corn bread, and adding vegetables like celery, onions, apples or pears to the dish.

Potatoes Sweet potatoes are high in Vitamin A. The killer is the marshmallows you put on top. Try using healthier flavoring instead like cinnamon or ginger. For mashed potatoes, Yukon Gold potatoes are great because they naturally have a lot of flavor compared to other varieties so they don’t need a lot of add-ons. Making mashed potatoes with skim milk instead of cream can save you up to 70 calories.

Vegetables Vegetables are always recommended as a healthy part of a balanced diet, but most Thanksgiving vegetable dishes contain high amounts of cream, butter and salt. Remember, most of the traditional recipes we use were created in the 1950’s, and so they are quite outdated when it comes to healthy choices. Try updating vegetables with some new modern recipes! If you are a guest, bring a healthy vegetable dish yourself. That way you can guarantee that at least the vegetables on your plate are a healthy choice.

Cranberry Sauce Cranberry sauce can be laden with too much sugar. Try making it yourself and replacing sugar with a sugar substitute like Splenda. Replacing 1 cup of sugar with a substitute can save you approximately 750 calories!

Pumpkin Pie If you love the pumpkin pie, either take a small wedge or consider just eating the filling. The crust is where you get a lot of your calories. Remember that the holidays are about more than just stuffing your face. It’s about family, friends, and gratitude. Make good choices, eat in moderation and keep moving.

Happy Turkey Day!

Check out some great healthy fall recipes.

 

Sources: abcnews.go.com,  mahalo.com

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