Get back into summer shape with these key back exercises!
- At March 29, 2013
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Summer is right around the corner and a sculpted, strong back is the best accessory to go with that favorite tank top, swim suit or sun dress. Here are some exercises to build the muscles of the back for that sleek and fit look!
1) Dumbbell bent over row
Kneel over side of bench by placing knee and hand of supporting arm on bench. Position foot of opposite leg slightly back to side. Grasp dumbbell from floor.
Pull dumbbell up until it makes contact with ribs or until upper arm is just beyond horizontal. Return until arm is extended and shoulder is stretched downward. Repeat for a set of 12 to 15 repetitions per side. Complete 2-3 sets per side.
*Torso should be close to horizontal. Positioning supporting knee and/or arm slightly forward or back will allow for proper levelling of torso.
2) Dumbbell lying row
Lie chest down on elevated bench. Grasp dumbbells below.
Pull dumbbells to sides until upper arm is just beyond horizontal or height of back. Return until arms are extended and shoulders are stretched downward. Repeat.
*Bench should be high enough to allow shoulders to stretch forward without dumbbells hitting floor.
Repeat for a set of 12 to 15 repetitions. Complete 2-3 sets.
3) Resistance band seated row
Sit on the floor with your legs straight out in front of you. Secure the band around the bottoms of your feet and hold on to either end of the band.
Sit up nice and tall with your shoulders over your hips.
Keep your arms in a neutral position, with your elbows slightly bent. Inhale to prepare and as you exhale, pull the band back and bend your elbows behind you. Try not to move your torso, since you’re trying to target your upper back and arms in this exercise. Focus on making your movements slow and with control. This is one repetition.
Repeat for a set of 12 to 15 repetitions. Complete 2-3 sets.
4) Rear lateral raise
Grab a pair of dumbbells and bend forward at your hips until your torso is nearly parallel to the floor. Let the dumbbells hang straight down from your shoulders, your palms facing each other. Without moving your torso, raise your arms straight out to the sides until they’re in line with your body. Pause, then slowly return to the starting position. That’s one rep. Complete 12 reps. 2-3 sets.
Plank it out! Why plank is so darn good for you.
- At March 16, 2013
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Build strength from the inside out with plank and these plank variations!
The traditional plank is a well-known and very popular exercise.
It engages your core from deep within. This exercise and its variations will strengthen your abs, back and hips – giving you great core stability and strength. The plank is so beneficial because it works the deep core muscles, as well as the larger core muscles that surround them. Be sure to breathe while holding in plank. A lot of people tend to forget to focus on proper breathing while holding their core tight.
Below are some variations on the standard static plank.
1) Plank in out taps
2) Side plank with twist touch
3) Plank up downs
4) Side plank dips on a stability ball
5) Plank on stability ball with alternating leg raise
Check out our Facebook page each day this week for each of these plank variations to be demonstrated visually!
Plank it out!
Ground Turkey Stuffed Peppers Recipe
- At March 08, 2013
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Ground Turkey Stuffed Peppers Recipe
Makes 6 servings
Ingredients:
1 teaspoon Worcestershire sauce
1 teaspoon rosemary
1 teaspoon cinnamon
1 teaspoon paprika
1 teaspoon marjoram leaves
1 teaspoon black pepper
1 cup of cooked Basmati rice
2 tablespoons olive oil
1 small onion, grated
1 handful of fresh parsley (finely chopped)
1 large egg
3 tablespoons ketchup
3 garlic cloves, minced
1 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup grated Parmesan cheese
1/4 cup of Queso or Cotija cheese
1/4 cup dried plain bread crumbs
1 pound ground turkey
6 Peppers: red, orange and/or yellow
1 1/2 cups marinara sauce (I used Newman’s Own tomato and basil sauce)
Recipe Directions for Ground Turkey Stuffed Peppers:
1. Preheat the oven to 400 degrees F.
2. Lightly drizzle the olive oil into a 13 by 9 by 2-inch baking dish. Whisk the onion, parsley, egg, ketchup, garlic, salt, and pepper in a large bowl to blend. Stir in the cheese and bread crumbs. Mix in the turkey. Cover and refrigerate the turkey mixture.
3. Cut the peppers in half through the stem. Using a melon baller or spoon, carefully scrape out the seeds and inner flesh from the peppers. Be careful not to pierce through the skin.
4. Fill the pepper halves with the turkey mixture, dividing equally and mounding slightly. Arrange the stuffed vegetables in the baking dish. Pour the marinara sauce over the stuffed vegetables. Sprinkle with a dash of grated Parmesan cheese.
5. Bake uncovered until the vegetables are tender and beginning to brown and a thermometer inserted into the filling registers 165 degrees F, about 45 minutes.
Transfer the stuffed vegetables to a platter and serve.
Approximately 400 calories in 1 pepper.
ENJOY!
Buddy up with a friend to help stay on track with your fitness plan!
- At March 08, 2013
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We’ve all heard the saying, “time flies when you’re having fun.” This well known expression is no different when it relates to exercising. By working out with a friend, you will chat and laugh, and time will fly by with both of you forgetting how hard you’re working. Choose workout buddies with whom you have a lot in common.
Exercising together is a great tool for staying motivated. There will be some days when you just don’t feel like working out, but just knowing that your friend will be waiting for you will motivate you to keep your commitment to both your friend and your workout goals. Friends can be very supportive when you are feeling unmotivated and can also nudge you along to keep you focused on your goals.
Research has also shown that when exercise is done in the presence of other people it can be more effective in reducing stress than simply exercising alone. As a trainer, I have some groups of friends who have their training sessions together, and there are always lots of laughs and fun while still working hard and burning those calories.
So get out there, sweat, and buddy up!