Rice Thins Brown Rice Crisps Sweat and Snack Program

Rice Thins Brown Rice Crisps Sweat & Snack
Program
Encouraging women to get outside and exercise with
friends
Women lead busy lives and between family, work, friends and exercise, there
is only so much time in the week for ‘me.’ Spending time with friends and
exercising are often the first things to fall by the wayside. But it doesn’t have
to be that way. Warmer summer and fall weather is the perfect opportunity
to amp up exercise in the company of friends to combine the two activities.
Rice Thins Brown Rice Crisps – a tasty new cracker from Kraft made with
brown rice – is encouraging women to get outside, get fit and spend time
with friends with the Sweat & Snack program. Sweat & Snack provides
women with easy, accessible ways to spend time together to work-out in the
convenience of their own home, backyard or a local park (and even the gym
on a rainy day) using basic exercise equipment. Designed specifically for the
gal on-the-go, Rice Thins Brown Rice Crisps Sweat & Snack kit aims to help
busy women jump start their work-out by creating a community that sweats
and snacks together!
Developed by personal trainer Jo-Ann James, founder of Vital Steps Inc., the
Sweat & Snack kit includes four unique workout circuits tailored specifically
to women that integrates inexpensive and easy-to-use equipment including
an exercise ball, jump rope, resistance band and yoga mat. In addition, the
program also provides women with healthy snacking and health and wellness
tips to ensure they have inspiration to maintain a healthier lifestyle!
Tips for Healthy Snacking
Healthy snacking is what keeps a busy woman energized while
constantly on the move – as long as she makes the right choice.
However, between kids, errands and work, it sometimes feels like
there is no time for healthy snacking! But it is possible to eat on-
the-go while also treating yourself to a tasty and healthier snack
with Rice Thins Brown Rice Crisps. Here are a few things to keep in
mind when making the choice on what to put in your body:
There is a wide variety of healthy snack foods to choose from. The key is to look
for snack options that are:
• whole grain and contain fibre

• trans fat and cholesterol free
• low in saturated fat
• taste great!
Rice Thins Brown Rice Crisps meet all criteria – plus they’re gluten free, baked,
not fried and come in three delicious flavours: Sour Cream and French Onion, Sea
Salt and Pepper and Sweet Mesquite Barbecue!
Every calorie counts when you want to lose weight. Portion size is one factor that
helps determine the success of a weight loss program. Snacking on foods like
chips and chocolate bars and mindlessly eating so you end up consuming too
much food can sabotage your efforts.
Try a healthier substitute like Rice Thins Brown Rice Crisps instead of chips. These
can easily be found in the cracker aisle of your grocery store – they’re light in
texture, crispy, taste great and are 90 calories per 20 gram serving (nine
crackers).
Snacking on-the-go is fraught with healthy choice challenges. A great way to

minimize bad choices is to purchase your snacks, portion them into individual
bags and carry in your purse, gym bag or leave them at the office. Carry no more
than what you need for the day. This will help reduce the risk of over eating.
People are becoming more and more health conscious but it can be difficult to
make healthy eating choices all the time – especially during the height of summer
parties. Instead of giving the standard chips and dip to guests, use Rice Thins
Brown Rice Crisps served alongside homemade salsa, hummus or another tasty
bean dip…Yum!
To support a healthier lifestyle, snacks for active people should always be

delicious! That said, remember to choose options that contain fibre, are lower in
fat, cholesterol and trans fat free plus don’t forget to compare the sodium content
– always try to choose the lower sodium option.
2
Health and Wellness Tips
There are simple steps women can take to better their body and
mind, and it doesn’t have to be complicated or time-consuming! In
today’s busy day and age, it’s the small changes that matter most –
a healthy snack option instead of fast food, an extra hour of sleep or
as little as 30 minutes of exercise a day. Here are some health and
wellness tips that are easy to include in everyday life:
Eat well: Follow Canada’s Food guide – eat plenty of vegetables and
fruits; shop for whole grains with fibre; opt for lower fat milk or
alternatives; and eat fish twice a week. This way, you’ll ensure
balance and variety. Consult with a registered dietitian if you
need a little help.
Get a BFF (or two) Numerous studies have shown the immense health benefits
experienced by people who have a strong social network. Make
time for friends – working out together is a great way to bond
and will you both to stay motivated.
Put yourself on the Certainly you can’t escape all the demands that are placed on
agenda you. But, exerting some control over your schedule is
imperative. Carve out regular time for yourself and do what
YOU want to do!
Move your body Own your power and live your strength every day! Include a
combination of both structured (training sessions) and
unstructured (dancing in your living room) time during the
week to ensure your body gets the activity it needs to be its
most vital. Be sure to do a variety of activities to build a
healthy heart, strong muscles and bones, and pain-free joints.
Sleep Find the number of hours YOU need every night to feel rested
and energized – that can range from five to twelve hours
depending on the person. Practice good sleep hygiene by
creating a nightly ritual that signals your brain and body to
wind down – taking a bath or reading are both great options.
Give thanks Be mindful and appreciative for what you have. You bring into
your life what you focus on, so focus on the positive stuff!
3
Breathe Too many people breathe in a shallow way. Learn how to belly
breathe and enjoy the feeling of nourishing and calming your
insides. Proper deep breathing is energy-enhancing and
essential to your health and well-being.
4
Rice Thins Brown Rice Crisps Sweat & Snack
Circuits
Developed by Jo-Ann James, personal trainer and founder of Vital
Steps Inc.
The Sweat & Snack circuits have been developed by Jo-Ann James with
women in mind – they are meant to keep the heart rate up to improve
cardiovascular fitness and muscle tone. To ensure Sweat & Snack groups
don’t get bored, four circuits are included below – each with a variation of
full-body exercises to help keep things interesting as well as some post-
work out snack suggestions! Jo-Ann recommends that women try to
accomplish one circuit three times a week. Please follow the steps below –
circuit set up, warm up and stretching – prior to starting each circuit.
Now, time to get sweating and snacking!
1. What You’ll Need

Your Rice Thins Brown Rice Crisps exercise equipment:
• An exercise ball
• Jump rope
• Resistance bands
• Yoga mat
2. Super Circuit Set Up
Step I: Clear the area that will be used for the Super Circuit session.
Step II: Gather your Rice Thins Brown Rice Crisps exercise equipment – exercise
ball, jump rope, resistance bands and yoga mat – and layout stations based on the
numbers 1 – 12 either in a circle or a straight line. Have your water and towel ready.
Step III: From your group choose one person to be the 30 second timer and
another person to be the one minute timer. They will time each segment and signal
when to stop and start.
Step IV: Start your Super Circuit session. Pace yourself, slow down if you need to.
Should you feel dizzy or experience unusual pain stop the activity, inform your
group and check with your physician.
Before attempting any of the circuit sessions or exercises please consult

with your physician first.
5
3. Warm Up
Be sure to warm up before each session as this will get your blood flowing to your
muscles, help alleviate muscle stiffness and reduce the risk of injury.
Power walk or jog for 5 minutes.
OR
Walk on spot 30 seconds
Jog on spot 30 seconds
Modified jumping jacks 30 seconds
High knee lifts 30 seconds
Repeat all three times (5 minutes)
4. Stretching Tips
Stretching is a great way to improve the flexibility of the whole body reducing injury
risks.
All stretches should be held statically (no bouncing) for 10 – 15 seconds in your
warm up and 20 – 30 seconds in your cool down. Each stretch should be initiated
gently and when you feel the tightness lessen move further into the stretch.
6
Chest & Shoulder • Anterior shoulder stretch
Stretches • Stand upright with the back straight, clasp your hands behind
your back
• Slowly lift your hands away from the back and up towards the
ceiling
• Hold for between 10 and 30 seconds
• Repeat for opposite side
• Posterior shoulder stretch

• Stand upright and cross one arm across your body
• Using the opposite arm, pull the elbow of the arm being
stretched towards the opposite shoulder
Arm Stretches • Tricep stretch
• Place your hand on your upper back with the elbow bend
towards the ceiling
• Use your other hand to pull the elbow towards your head
Back & Abdominals • Reaching stretch (Lat dorsi stretch)

Stretches • Stand upright with your arms above your head
• Reach up as high as possible
• Rotation stretch
• Stand upright with your arms folded across your chest
• Rotate your shoulders around in one direction
• Side stretch
• Stand up and reach above the head with one arm, lean over
to the opposite side
Thigh Stretches • Quadriceps stretch

• Stand on one leg and pull the other foot up behind your
bottom
• Keep your knees together and push your hips forwards to
increase the stretch
• Hold for between 10 and 30 seconds, repeat for opposite side
• Standing hamstrings stretch

• Stand with one leg just in front of the other, bend the back
knee and rest your weight on the bent knee
• Tilt the hips forwards as if sticking your bum in the air
Hip & Groin Stretches • Standing groin stretch

• Stand with your feet wide apart and knees straight
7
• Bend the right knee out to the side and lean to the right
Lower Leg Stretches • Gastrocnemius stretch

8
Rice Thins Brown Rice Crisps Sweat & Snack Circuit
#1
• Perform each exercise for one minute
• Rest 15 – 30 seconds between exercises
• After completing the full circuit rest 1 – 2 minutes
• Repeat circuit again
9
Stability ball push • Position yourself on your knees with the ball in front of you.
ups Place your hands on the ball just wider than shoulder width
apart with the elbows straight. Roll forward onto the ball until
your knees are resting on the ball, your hips and shoulders are
in a straight line
• Bend your elbows lowering the chest toward the floor, push back
up straightening your elbows and repeat
• Muscles worked: pectorals, anterior deltoids, triceps, core
Resistance band • Start by stepping on the band with both feet shoulder width
squats apart
• Hold both ends of the resistance band at shoulder level with
each hand
• Lower self into a full squat (or as low as is comfortable for you)
while pressing the band over your head
• Return to the starting position and repeat
• Muscles worked: glutes, hamstring, quads, core, trapezius,
upper deltoids
Skip for rope for 1 • Muscles worked: legs, core, increases heart rate
minute
Resistance band • Start by stepping on the band with both feet shoulder width
reverse flies apart, arms in front of your chest at shoulder level palms down
• Standing with back in neutral position, core muscles engaged,
pull arms out to the side at shoulder level squeezing shoulder
blades together
• Return to starting position
• Muscles worked: rear deltoids, upper trapezius
Stability ball roll outs • Kneel on the floor with your hands on the ball. Push yourself on
to the ball, rolling forward on the ball to your ankles with your
arms and elbows straight. Keep a straight line through your
torso throughout the exercise. Roll forward and back holding for
5 seconds when balancing on the ankles. Hold while maintaining
a straight (neutral) back
• Don’t let your back arch. To make it harder move the ball further
away from you
• Muscles worked: core, pectorals
Skip for rope for 1 • Muscles worked: legs, core, increases heart rate
minute
Resistance band arm • Step onto band with both feet (or if you find it too difficult with
raises one only) hip width apart and knees slightly bent
• Grasp both ends of the band with a neutral grip (palm facing
each other), arms should hang down to sides with elbows
slightly bent
• Raise arm(s) with band to the side away from your body to
shoulder height keeping your elbows slightly bent
• Return to start position
• Muscles worked: lateral, deltoids
Stability ball wood • Stand with left foot front, right foot back on the ball of the foot,
chop lift stability ball over head. Keep back in neutral position with
shoulders above hip.
10
• Bend your front leg until your thigh is parallel with the floor
lowering your hip toward the floor and bring the ball down
toward the left hip in a wood chop movement. Return to the
starting position and repeat
• Muscles worked: glutes, hamstring, quads, obliques
What’s the best thing to eat after my workout?
First, drink lots of water!
Second, know that there is a two-hour window post-workout where you absolutely
must eat a healthy, balanced snack to help your body recover from the exercise. A
balanced snack is comprised of a mix of carbohydrate and protein. Some examples
include:
• One serving (nine crackers) of Sour Cream and French Onion Rice Thins Brown
Rice Crisps Crackers with low-fat cream cheese
• Low-fat yogurt and fruit
• Whole grain toast with peanut butter and banana
• A salad with either chicken, tofu, fish, egg or cheese and a little low-fat dressing
11
#2
Resistance band bent over • Start with placing the band under one foot and stepping
row backwards with the other foot – about one and a half feet
– grasp band in both hands, palms facing each other
• Bend both knees slightly
• Bend forward over from the hip – keeping your back flat –
and stop at a 45 degree angle
• Pull the band back with your hands moving toward your
waist, keep elbows back, slightly bent and close to your
body
• Squeeze shoulder blades together when performing
rowing motion
• Muscles worked: lattisimus dorsi, trapzius, rhomboids
Stability ball wood chop • Stand tall, feet a little wider then shoulder width, and lift
stability ball over the head. Keep your shoulders away
from your ears and toes and knees pointing forward
• Flex from your knees and hips into a squat, keeping your
back in a neutral position, chest high and open
• As you squat bring the ball diagonally down toward your
right hip. Pause, then return to the starting position and
repeat on the other side
• Muscles worked: glutes, quads, obliques, core
Stability ball mountain • Lower self to the floor in a push up position using the
climbers stability ball
• Place hands on the ball with arms straight – try to
maintain a straight line from the shoulders to your ankle,
and be sure not to let your back and stomach drop
• Lift your right foot off the floor and slowly bring your knee
to your chest. Return to the starting position and then
repeat with your left leg
• Muscles worked: triceps, pectorals, glutes, quads,
gastrocnemius, increases heart rate
Resistance band external • Stand with feet shoulder width apart, back in neutral
rotation position, knees slightly bent, elbows bent 90 degrees
close to your body, palms turned up
• Hold one end of the band in each hand
• Brace your core and while keeping your elbows close to
your body, rotate your forearms and hand out as much as
12
you can while feeling your shoulder blades squeeze
together
• Return to the starting point and repeat
• Muscles worked: rotator cuff muscles, rhombids, rear
deltoids
Stability ball squeezes • Sit on the stability ball, shoulders above hips, knees
pointing down, toes back
• Brace your core and squeeze the ball with you inner
thighs, pause and then release
• Muscles worked: adductors
Skip rope for 1 minute • Muscles worked: legs, core, increases heart rate
Resistance band bicep • Stand with your feet shoulder width apart knees slightly
curls bent and at a staggered stance
• Step on the middle of band with both feet
• Grasp ends of band with under hand grip (palms facing
forward) with arms hanging down at sides, elbows should
be close to your body
• Flex elbows and curl one arm up bringing hand to
approximately shoulder level, keep elbow close to side
throughout the movement. Alternate arms
• Muscles worked: biceps
Stability ball plank • Place knees on the floor and forearms resting on the ball
in front of you
• Lift your knees off the floor to support your weight
between your toes and forearms. Brace your core and try
to keep a straight line between your ankle and shoulders
– don’t let your stomach and back drop down
• Try to hold for 30 seconds
• Muscles worked: core, stability
Stability ball mountain • Lower self to floor in the push up position with your hands
climbers on the ball, keep arms straight – try to maintain a
straight line from the shoulders to your ankle – don’t let
your back and stomach drop
• Lift your right foot off the floor and slowly bring your knee
as close to your chest as you can. Return to the starting
position and then repeat with your left leg
• Muscles worked: core, pectorals, triceps, glutes, quads,
gastrocnemius , legs, increases heart rate
Resistance band tricep • Start by holding the band in one hand and place that
extensions hand behind your back
• Grab the other end of the band – elbow should point to
the ceiling
• Lift hand towards the ceiling, straightening the top elbow
until the top arm is fully extended
• Return to starting position and repeat for other side
• Muscles worked: triceps
13
Stability ball bridge • Lie on your back, arms resting by your side, heels on the
ball with your toes pulled back toward you
• Lift your hips off the mat and pull the ball slowly in
towards your buttocks until your knees are above your
hip. Roll back away and lower your hip
• Muscles worked: glutes, hamstring, lower back, core
Squat jumping jacks • Start with your feet a little wider than shoulder width
apart, lift ball in your hands. Toes and knees pointing
forward, chest open and high, shoulders away from your
ears
• Bend your knees and hips into a squat and touch the ball
to the floor in front of you
• Push into your legs and jump up bringing your legs
together and ball over the head. Return to starting
position and repeat
• Muscles worked: quads, gastrocnemius, lateral deltorials,
core, increases heart rate
Cool Down • Spend two minutes moving around to allow your heart
rate to return to normal
• Repeat warm-up stretches

include:
• One serving (nine crackers) Sea Salt and Pepper Rice Thins Brown Rice
Crisps Crackers with hummus
• A salad with either chicken, tofu, fish, egg or cheese and a little low-fat
dressing
14
#3
15
Stability ball T’s and • Lie face down on top of the ball so that the ball is under your
I’s hips. Your back is flat and your chest is off the ball, let your
arms hang straight down from your shoulders.
• T -with the palms facing out raise your arms straight out to the
sides until they are in line with your shoulders. Pause then lower
back to the starting point.
• I – with palms facing each other raise your arms straight up so
they are in line with your body and form an I. Pause and slowly
return to the starting point.
• Muscles worked: erector spinal, posterior deltoids, lateral
deltoids
Stability ball tucks • Hands on the floor, feet on the ball (horizontal position, similar
to a push-up). Brace your core to keep your back in a neutral
position. Don’t allow your stomach and back to drop. Roll the
ball in towards your chest by pulling your knees in under your
hips. Slowly roll back to horizontal plank position. Maintain
horizontal position until ready to pull knee in again.
• Muscles worked: pectorals, arms, core
Resistance band • Start with your feet together, tie the band around both legs a
jumping jacks little bit below your knees. Toes and knees pointing forward,
chest open and high, shoulders away from your ears. In a
jumping movement open your legs as much as the band allows,
then jump back into starting position and repeat.
• Muscles worked: abductors, quads, heart, gastrocnemius,
adductors
Resistance band • Position yourself on your knees, band around your back, ends of
push ups the band in your hands.
• Place your hands on the floor (mat) slightly wider than shoulder
width apart
• Straighten your elbows, knees, hips and shoulders – they should
all be in a straight line.
• Bend elbows to 90 degrees lowering the chest toward the floor
• Push back up, straightening the elbows. Inhale when lowering,
exhale when pushing up.
• Muscles worked: pectorals, triceps, core
Stability ball single • Sitting on ball, roll down until your head, neck and upper back
leg raises are on the ball. Both feet are on the floor to start.
• Keep your left foot on the floor with left knee bent and lift your
right leg up and straighten knee, your thighs parallel to the
ground and hips down
• Press hips up and down while keeping your right leg up, high
and parallel
• Pause and return to the starting position
• Muscles worked: quads, glutes, core
Stability ball • Stand tall with ball in your hands. Squat and put the ball down in
modified burpees front of you, hands on the ball.
• Extend one leg back then the other one to form the plank
position – be sure to brace your core and don’t let your back and
stomach drop
• Jump in towards the ball with both legs in a squat position and
return to standing. Repeat
• Muscles worked: heart, core, quads, glutes, pectorals, triceps
Resistance band • Stand tall with feet shoulder width apart, back in neutral
upright rows position, shoulders away from your ears
• Step with both legs onto the middle of the band and grab 16
the
ends with each hand
• Make an “X” with the band in front of your hips, arms resting on
your sides. Keeping your hands together, pull bands in an
upright movement bringing the hands to chest level and elbows
include:
• One serving (nine crackers) Sweet Mesquite Barbeque Rice Thins Brown Rice
Crisps Crackers , two tablespoons of corn salsa and a 21 g 2% m.f. cheese
snack
dressing
17
#4
18
Stability ball pull • Sit on stability ball, feet on the floor, knees bent 90 degrees,
downs back in neutral position, arms over the head, each hand holding
one end of a resistance band
• Pull the band apart until there is tension. Pull arms down to the
side until they are in the same line with your shoulders and
extend one leg outwards (knee straight) at the same time
• Make sure that the band is always in front of you. Feel the
shoulder blades being drawn together
• Muscles worked: lattisimus dorsi, quads, core
Stability ball jacknifes • Place hands on the floor with arms straight, resting your shins
on the stability ball – your body should be in a straight line from
your head to your ankles
• Without changing your lower back posture pull the ball toward
your chest by lifting your hips up into the air
• Pause, and return the ball and body to the starting position
• Muscles worked: core, triceps, upper traps, lateral deltoids,
pectorals
Skip Rope for 1 minute • Muscles worked: legs, core, increases heart rate
•
Stability ball shoulder • Sit on the ball with your torso upright, feet on the floor, knees
presses bent 90 degrees
• Hold the resistance band around your back sliding underneath
your arm pit with one end in each hand
• Ensure arms are bent and palms face forward. Brace your core,
lift one foot of the floor, press your arms forward until your arms
are completely straight in front of you. Switch leg at 30 seconds
• Muscles worked: core, pectorals, hip flexors
Stability ball back • Stand tall with your arms in front of the chest holding the ball.
lunges with torso twist Brace your core. Step backward with your left leg and lower your
body until your right knee is bent 90 degrees
• As you lunge rotate your torso with arms and ball to the right.
Return to starting position
• Repeat with your left leg for 30 seconds then change, step back
with the right and rotate to the left for 30 seconds
• Always twist toward your front leg
• Muscles worked: core, quads, glutes
Plié jumps • Stand with feet more than shoulder width apart, toes and knees
turned out 45 degrees, ball in your hands and arms in front of
your hips
• Bend your knees until your thighs are almost parallel with the
floor, your back in neutral position, brace your core, press
through the legs and jump, bringing the legs together and your
toes and knees pointing forward
• Pause, then jump back in the starting position.
• Muscles worked: gastrocnemius, quads, glutes, heart
Resistance band bicep • Step in the middle of the band with both feet
curls • Stand with your feet shoulder width apart, knees slightly bent
• Grasp ends of the resistance band with under hand grip (palms
facing forward) with arms hanging down at sides – elbows
should be close to your body
• Lower into a half squat position, like you are sitting in a chair.
Hold that position and rest your elbows on your knees 19
• Flex elbows and curl arms bringing hands to approximately to
shoulder level, keep elbows close to sides throughout the
movement
• Muscles worked: biceps, quads
Stability ball plank • Start with your knees on the floor and forearms resting on the
include:
• One serving (nine crackers) Sea Salt and Pepper Rice Thins Brown Rice Crisps
Crackers with low-fat black bean dip
dressing
20

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Rice Thins Brown Rice Crisps Sweat & Snack

• whole grain and contain fibre

Snacking on-the-go is fraught with healthy choice challenges. A great way to

To support a healthier lifestyle, snacks for active people should always be

Now, time to get sweating and snacking!

1. What You’ll Need

2. Super Circuit Set Up

Before attempting any of the circuit sessions or exercises please consult

Power walk or jog for 5 minutes.

• Posterior shoulder stretch

Back & Abdominals • Reaching stretch (Lat dorsi stretch)

Thigh Stretches • Quadriceps stretch

• Standing hamstrings stretch

Hip & Groin Stretches • Standing groin stretch

Lower Leg Stretches • Gastrocnemius stretch

What’s the best thing to eat after my workout?

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