Posted in Video on January 21, 2013
Video: This exercise focuses on your core.
Posted in Video on January 21, 2013
Video: This exercise focuses on your core.
Posted in Article on January 20, 2013
If you are looking for a no cost workout then exercising with a partner is an ideal method to use. Basically you will be using the weight and resistance of the other person to perform each exercise. This should be done very carefully and by using small amounts of pressure to prevent any injuries from occurring.
There are various types of exercises that you can do together and I will describe a few of them below.
Shoulder Press – this can be done by standing face to face with your partner and pressing your palms together at shoulder level. By keeping pressure on each other’s palms you want to move your arms upwards in a smooth movement. Try not to arch your back. Aim to do 10 reps.
Inner/Outer Thigh Muscles – position your legs so that your partner has their hands on the outside of your knees. The movement involves you pushing your legs apart while your partner tries to prevent you by applying pressure. Aim for 10 reps. This can also be repeated for the outer thigh muscles by having your partner place their hands on the inside of your knees.
Shoulder Shrugs – For this exercise you want to place your hands on your partner’s shoulders. Attempt to lift your shoulders up to your ears while your partner applies pressure. The goal is for your partner to apply gentle resistance. Again aim for at least 10 reps.
Hamstrings – Lie down on the floor on your stomach and bend one leg at the knee so that it points up to the ceiling. Your partner wants to hold the back of your foot and apply resistance while you try to bend your leg to your buttock area. Aim for 10 reps if possible.
Quadriceps – For this exercise you will want to be on your back on the floor or use a mat if necessary. Lower your knees towards your chest, this will be the starting position. Your partner will apply pressure to your feet while you attempt to straighten your legs. Aim for 8 to 10 reps of this exercise.
While doing these exercises the person applying the resistance wants to use enough force to make it difficult for the person to execute the movement. But not so much that it is impossible to make any kind of movement at all. With a little practice you can both see and feel how much pressure is required and you will know when to increase the amount.
Posted in Article on January 19, 2013
While you are working your back it is also important that you focus on your lower back as well. Your muscles work on a lever and pulley system, so it is important to make sure that you get all of your muscles strengthened, as it will help to ward off muscle problems and postural conditions. The stiff leg dead-lift, also known as the Romanian dead-lift, will work your legs, especially the hamstrings, as well as your lower back.
In order to do a stiff leg dead lift, you will need to have a bar and weights. The common misconception with many people is that this is a body building exercise and people who just want to tone tend to stay away from this. However, this exercise can be done at any weight level, including just the bar. It can help to give you the rounded and toned butt that you want.
How to do the stiff leg dead-lift
1. With the bar on the floor, stand directly in the center of the bar with your body straight and your feet about hip width apart and your knees slightly bent so that you do not harm yourself.
2. Then bend at the hips and grab the bar, making sure that you stay straight and do not bend anything more than your torso forward at the hips. When you grab the bar you will want to make sure that your arms are shoulder width apart and you are holding the bar so that your palms are facing the ground.
3. Lift the bar to about hip level
4. Lower the bar back down, almost to the ground, but do not set it back down
5. Continue lifting the bar and lowering it until you have completed all of the reps in the set and then set the bar back on the ground
Tips for getting the best results with the stiff leg dead-lift
Just as with every other exercise, it is important to breathe. The easiest way to do this with this exercise is to inhale on your way down to grab the bar and exhale while you are lifting the bar.
It is also very important that you keep your eyes focused in front of you while you are doing this. You need to keep your back straight in order to keep from injuring yourself and if you look down at the floor, you will bend your back and you will find that you will end up getting hurt
You will also want to keep your arms slightly bent while you are doing this exercise as this will also help to keep you from hurting your arms
Make sure to keep your shoulders straight and do not let them round forward as this will take away from the full effect of the exercise
While you are lowering the bar to the floor, make sure your weight is in your hells and not in the balls of your feet
Posted in Recipe on January 18, 2013
6 tablespoons low fat mayonnaise (we used Hellman’s)
1 tablespoon fresh lemon juice
1 teaspoon grated lemon peel
1/8 teaspoon cayenne pepper
3/4 pound fresh crabmeat, picked over
3 tablespoons finely chopped green onions
Olive oil cooking spray (about 2 teaspoons)
4 hot dog buns, sides split open
4 red leaf or Bibb lettuce leaves
Whisk together low fat mayonnaise, lemon juice, lemon peel, and cayenne pepper in medium bowl. Mix in crabmeat and chopped green onions. Season crab salad to taste with salt and pepper. Spray cut sides of hot dog buns with olive oil. Warm large skillet over medium heat 1 minute. Place buns, buttered side down, in preheated skillet and toast until golden, about 5 minutes. Place 2 toasted buns on each of 2 plates. Place 1 lettuce leaf inside each bun. Divide crab salad among buns and serve.
Posted in Recipe on January 17, 2013
1/3 cup cottage cheese
1 scoop vanilla whey protein
2 tbsp flax seeds
1/2 ounce almonds
1/2 ounce walnuts
1 1/2 cup ice
1/4 cup water
Combine all ingredients except water and blend on high for 2 minutes. Next, add water and blend on high for 1 minute.
Posted in Video on January 16, 2013
Video: A personal trainer goes through an upper body stretching routine that is done with a partner.
Posted in Recipe on January 15, 2013
1/2 cup wheat bran
1/3 cup oat bran
1 scoop protein powder (whey)
1/2 tsp cinnamon
Bring 3/4 cups of skim milk to a slight boil and add all ingredients from above and stir. Wait one minute remove from heat and continue to stir. Let stand 2 minutes and enjoy!
*Note* If it’s to dry for your taste you can always add another 1/4 cup skim milk.
Posted in Article on January 14, 2013
The dumbbell tricep extension is going to help build strength in your upper body. It will help in balancing the strength between your two arms.
The one arm dumbbell tricep extension will work one arm at a time. Choice a dumbbell that has the proper weight on it for you, then find a bench with back support. Sit on the bench with your back flat against the support. Place one leg on each side of the bench with your feet flat on the ground.
Once your back is flush and your feet are flat lift the dumbbell in the air. Then move your arm up in the air until it is straight up and down. Turn your wrist so it is pointed toward the wall in front of you. Your pinkie will be on top of the dumbbell towards the ceiling. Relax your other hand going straight down your side. You are now in the starting position for the dumbbell tricep extension.
While inhaling, lower the dumbbell behind your head only using the forearm. Bend your elbow as you lower the weight behind your head. As you are lowering the weight start turning your wrist so it is facing your head. Your elbow will be pointing at the wall across from you while your pinkie will be on top of the dumbbell towards the ceiling. Tighten your tricep for a second then start exhaling. While flexing your tricep pull the weight up and come back to the starting position. Complete the required repetitions then put the dumbbell in your other hand and repeat the steps.
The lying dumbbell tricep extension will build upper body strength also. You will need two dumbbells with weights on them that you can handle with ease. With the weights in hand sit on the bench and place your feet flat on the floor. Carefully lay back on the bench so your back is flat.
Slowly raise the dumbbells in the air until your arms are straight and in a 90 degree angle. The palms of your hands should be facing each other. This is going to be your starting position.
While inhaling, start lowering the dumbbells down to your ears. Bend your arms at your elbows and keep your upper arm straight. When the dumbbells have almost touched your ears then start exhaling. While exhaling bring the weights back up to the starting position. Make sure to complete the required amount of repetitions.
If you have any problems with your elbows then you might not want to proceed with this exercise. Since you are only using your forearms and triceps the exercise could put some unnecessary pressure on your elbows. Whenever you work with dumbbells you do not want more weight then you can handle with ease. If your weights are too heavy then you will not be able to control them. By not controlling the weights properly you could hurt your elbows rather badly. Do not over exceed your limits when you are working with the dumbbells.
Posted in Recipe on January 13, 2013
6 cups baby spinach, rinsed and patted dry
4 tomatoes, sliced
1 English hothouse cucumber, diced
8 to 10 radishes, thinly sliced
1/4 cup crumbled feta cheese
1 red bell pepper, seeded and thinly sliced
cup fat-free vinaigrette
In a large bowl, toss together the spinach, tomatoes, cucumber, radishes, feta and red pepper. Top with your favorite fat-free vinaigrette.
Posted in Video on January 12, 2013
Video: Make your lunges more challenging by doing walking lunges instead.