Here is another great stomach exercise to work on those fantabulous abs your are searching for. Keep in mind that while you do any ab work, keep the entire stomach girdle tight and contracted.
Reverse Crunch (working the middle and lower abs)
Lie on a flat bench (or on the floor if you are at home, holding onto something that is weighted and stable enough to hold your weight). Face up, holding the sides of the bench (or other object) with your hands behind your head. Your knees should be bent throughout the exercise. Start with your toes touching the ground; bring your legs back and curl your butt and torso until your butt lifts off the bench (or floor); lower until your toes "kiss" the ground and repeat to fatigue.
Thursday, August 28, 2008
Saturday, August 23, 2008
2 Yummy Appetizers!!
While working with one of my clients the other day, she had mentioned that she loves cucumbers and needed a new way to to incorporate them into her daily menu to add variety. So Alma, this cucumber recipe is for you.
Feta-Walnut Stuffed Cucumbers
1/2 c. walnut halves (a great source of omega-3 fats)
1/4 c. chopped fresh parsley
1/2 c. crumbled feta cheese
1/4 c. fat-free milk
1 sm. garlic clove, minced (1/2 tsp)
1/2 tsp. mild paprika
1/8 tsp. ground red pepper
4 med. cucumbers, peeled, halved lengthwise, and seeded
1. Combine walnuts and parsley in blender or food processor and pulse until powdery in texture. Add cheese, milk, garlic, paprika, and ground red pepper and puree until smooth.
2. Fill cucumbers with feta-walnut mixture, patting into place with fork or spoon. Slice into wedges and lighty sprinkle tops with extra paprika.
Nutritional info per serving: 164 cal, 6 g pro, 8 g carb, 3 g fiber, 12.5 g fat, 17 mg chol, 222 mg sodium.
Now for the second recipe. I am throwing this one in there simply because I LOVE mushrooms! And portobellos are one of the best sources of selenium, which may protect against cancer. Adequate selenium is also required for DNA repair.
Portobello Parmesan
1 tbsp. extra virgin olive oil
4 firm portobello mushrooms (4" diameter), stems and gills removed, leave edges of caps intact
3/4 c. fat-free ricotta cheese
1/2 c. shredded reduced-fat mozzarella cheese
1 lg. clove garlic, minced (about 1 tsp.)
1 med. firm-ripe tomato, thinly sliced
1 tbsp. fresh thyme leaves
3 tbsp. grated parmesan cheese
1. Place large ovenproof skillet over medium heat. After about a minute, add oil and swirl to coat pan. Lay mushrooms cap-side down in skillet and cook undisturbed about 10 minutes. Turn and cook on other side 10 minutes. Turn over again.
2. Combine ricotta, mozzarella, and garlic in small bowl. Season with freshly ground black pepper to taste.
3. Spoon about 3 tbsp. of the ricotta mixture into each mushroom cap (leave in pan), spreading gently into place.
4. Preheat broiler.
5. Arrange a few tomato slices onto each mushroom and sprinkle evenly with thyme and parmesan. Broil about 5 minutes or until tops turn golden brown. (Watch carefully to prevent burning).
6. Serve as a whole, or cut into quarters for bite-size pieces.
Nutritional info per serving (one serving is a whole mushroom): 156 cal, 12 g. pro, 11 g. carb, 2 g. fiber, 7 g. fat, 18 mg. chol, 214 mg. sodium.
Feta-Walnut Stuffed Cucumbers
1/2 c. walnut halves (a great source of omega-3 fats)
1/4 c. chopped fresh parsley
1/2 c. crumbled feta cheese
1/4 c. fat-free milk
1 sm. garlic clove, minced (1/2 tsp)
1/2 tsp. mild paprika
1/8 tsp. ground red pepper
4 med. cucumbers, peeled, halved lengthwise, and seeded
1. Combine walnuts and parsley in blender or food processor and pulse until powdery in texture. Add cheese, milk, garlic, paprika, and ground red pepper and puree until smooth.
2. Fill cucumbers with feta-walnut mixture, patting into place with fork or spoon. Slice into wedges and lighty sprinkle tops with extra paprika.
Nutritional info per serving: 164 cal, 6 g pro, 8 g carb, 3 g fiber, 12.5 g fat, 17 mg chol, 222 mg sodium.
Now for the second recipe. I am throwing this one in there simply because I LOVE mushrooms! And portobellos are one of the best sources of selenium, which may protect against cancer. Adequate selenium is also required for DNA repair.
Portobello Parmesan
1 tbsp. extra virgin olive oil
4 firm portobello mushrooms (4" diameter), stems and gills removed, leave edges of caps intact
3/4 c. fat-free ricotta cheese
1/2 c. shredded reduced-fat mozzarella cheese
1 lg. clove garlic, minced (about 1 tsp.)
1 med. firm-ripe tomato, thinly sliced
1 tbsp. fresh thyme leaves
3 tbsp. grated parmesan cheese
1. Place large ovenproof skillet over medium heat. After about a minute, add oil and swirl to coat pan. Lay mushrooms cap-side down in skillet and cook undisturbed about 10 minutes. Turn and cook on other side 10 minutes. Turn over again.
2. Combine ricotta, mozzarella, and garlic in small bowl. Season with freshly ground black pepper to taste.
3. Spoon about 3 tbsp. of the ricotta mixture into each mushroom cap (leave in pan), spreading gently into place.
4. Preheat broiler.
5. Arrange a few tomato slices onto each mushroom and sprinkle evenly with thyme and parmesan. Broil about 5 minutes or until tops turn golden brown. (Watch carefully to prevent burning).
6. Serve as a whole, or cut into quarters for bite-size pieces.
Nutritional info per serving (one serving is a whole mushroom): 156 cal, 12 g. pro, 11 g. carb, 2 g. fiber, 7 g. fat, 18 mg. chol, 214 mg. sodium.
Friday, August 22, 2008
Focusing on ABS!!!
Okay. Many of you have been asking me for more exercises to help define your abs. So I will be posting a series of exercises to help you achieve that...whether you just want stronger stomach muscles or if you are looking for the infamous 6 pack. Keep in mind that if you are going for the 6 pack option, cardio and clean eating need to be a part of your routine.
So I present to you the first in the series of exercises that I have found beneficial in creating a stronger stomach.
Modified Bench Crunch
(works all regions of stomach muscles focusing on rectus abdominus)
Lie flat on your back on the floor. Place your lower legs (calf area) on a flat bench or chair. Your quads should be in a vertical position. Place your hands behind your ears and attempt to lift your head and shoulders up off the ground, avoiding pulling on your neck. At the same time lift your calves off the bench and bring your knees toward your elbows. As you sit up, aim to touch your elbows to your knees. Lower your calves to resting on the bench and your shoulders to the floor, then repeat.
There is no set number of repetitions for ab exercises. Just aim to do a couple of sets to complete fatigue.
" 'Can't' is a state of mind that I won't entertain".
So I present to you the first in the series of exercises that I have found beneficial in creating a stronger stomach.
Modified Bench Crunch
(works all regions of stomach muscles focusing on rectus abdominus)
Lie flat on your back on the floor. Place your lower legs (calf area) on a flat bench or chair. Your quads should be in a vertical position. Place your hands behind your ears and attempt to lift your head and shoulders up off the ground, avoiding pulling on your neck. At the same time lift your calves off the bench and bring your knees toward your elbows. As you sit up, aim to touch your elbows to your knees. Lower your calves to resting on the bench and your shoulders to the floor, then repeat.
There is no set number of repetitions for ab exercises. Just aim to do a couple of sets to complete fatigue.
" 'Can't' is a state of mind that I won't entertain".
Friday, August 15, 2008
Key West Chicken-Avocado Sandwiches
I just LOVE avocados! When I found this recipe in the Prevention magazine, I tried it and it is now one of my favorite lunches. It is healthy and tasty to boot! Try it and let me know what you think. The following recipe serves 4.
1 c. mashed avocado
1 tbsp. freshly squeezed lime juice
1/2 tsp green pepper sauce (Tabasco), optional
1 c. baby spinach
10 oz. grilled or roasted chicken breast, sliced
1 mango, peeled, pitted, and sliced (about 1 cup)
4 small whole grain rolls, split (2 oz. each)
(when buying rolls, check the calorie count and aim for 150-108,
on the nutrition label.)
1. Combine avocado, lime juice, and green pepper sauce, if using, in small bowl. Spread top and bottom halves of rolls with 2 tbsp. each of the avocado-lime mixture.
2. Layer 1/4 cup of the spinach, one-quarter of the chicken, and 1/4 cup of the mango on bottom halves. Top with other halves of rolls.
3. Enjoy!
Nutritional info per sandwich
367 calories, 29 g. protein, 41 g. carbs, 8 g. fiber, 11 g. fat, 2.5 g. sat. fat, 60 mg. cholesterol, 355 mg. sodium.
1 c. mashed avocado
1 tbsp. freshly squeezed lime juice
1/2 tsp green pepper sauce (Tabasco), optional
1 c. baby spinach
10 oz. grilled or roasted chicken breast, sliced
1 mango, peeled, pitted, and sliced (about 1 cup)
4 small whole grain rolls, split (2 oz. each)
(when buying rolls, check the calorie count and aim for 150-108,
on the nutrition label.)
1. Combine avocado, lime juice, and green pepper sauce, if using, in small bowl. Spread top and bottom halves of rolls with 2 tbsp. each of the avocado-lime mixture.
2. Layer 1/4 cup of the spinach, one-quarter of the chicken, and 1/4 cup of the mango on bottom halves. Top with other halves of rolls.
3. Enjoy!
Nutritional info per sandwich
367 calories, 29 g. protein, 41 g. carbs, 8 g. fiber, 11 g. fat, 2.5 g. sat. fat, 60 mg. cholesterol, 355 mg. sodium.
Wednesday, August 13, 2008
How women build muscle
Okay, I'm back. My computer is fixed...thank goodness!!! What an ordeal. Thanks to you all for your phone calls and questions. I hope I have helped answer them all, with a little motivation added in. Some of you had the same thought in mind regarding women and strength training. And while we talked about some of your issues and questions, here is a little more info to help you out.
There are more myths and misconceptions about strength training than any other area of fitness. While research continues to uncover more and more reasons why working out with weights is good for you, many women continue to avoid resistance training for fear of developing muscles of herculean proportions.
Other women have tried it and been less than thrilled with the results. Don't worry, people say. Women can't build muscle like men. They don't have enough testosterone. This is, in fact, only partly true.
Many women, believing they wouldn't build muscle, hit the gym with a vengeance and then wondered why, after several weeks of resistance training, their clothes didn't fit and they had gained muscle weight.
The truth is, not everyone responds to training in quite the same way. While testosterone plays a role in muscle development, the answer to why some men and women increase in muscle size and others don't, lies within our DNA.
We are predisposed to respond to exercise in a particular way, in large part, because of our genetics. Our genetic makeup determines what types of muscle fibers we have and where they are distributed. It determines our ratio of testosterone to estrogen and where we store body fat. And it also determines our body type.\
It is a question of body type. All women fall under one of three body classifications, or are a combination of types. Mesomorphs tend to be muscular, endomorphs are more rounded and voluptuous and ectomorphs are slim or linear in shape. Mesomorphs respond to strength training by building muscle mass much faster than their ectomorphic counterparts, even though they may be following identical training regimens.
Endomorphs generally need to lose body fat in order to see a change in size or shape as a result of strength training. Ectomorphs are less likely to build muscle mass but will become stronger as a result of resistance training.
One of the fundamental principles of strength training is that if you overload the muscle, you will increase its size. With aerobic training, the overload is typically your body weight. Activities such as step/bench training or stair-stepping result in changes in the size and shape of the muscles of the lower body. Increasing the height of the step or adding power movements increases the overload.
For those concerned about building muscle, it would be better to reduce the step height or lower the impact of the movements. While this may reduce the aerobic value of the workout, it also will decrease the amount of overload on the muscles, making it less likely that you will build more muscle.
So, train by the rules. When it comes to strength training, the old rule still applies: to get stronger, work with heavier weights and perform fewer repetitions. To promote endurance, use lighter weights and complete more repetitions.
It's encouraging to note that just like men, most women will experience a 20 percent to 40 percent increase in muscular strength after several months of resistance training. Notice that I said, "several months". Because it can take, depending on your body type and by how committed you are to your program, upwards of 4 months or more to see that muscular strength increase, more months to really get where you want to be, then making it a lifestyle so that you continue to stay on program to maintain. Yes, it is a lot of hard work....but it is soooo worth it!!!
Understanding your body type and how you might respond to exercise can help you set realistic goals and expectations. Avoid comparisons to others you see, at the gym or elsewhere, and remember that no two people are alike.
Focus on how good exercise makes you feel rather than how you would like to look. Accepting our bodies for what they are is a great way to get rid of the guilt or pressure we often feel to look a certain way.
There are more myths and misconceptions about strength training than any other area of fitness. While research continues to uncover more and more reasons why working out with weights is good for you, many women continue to avoid resistance training for fear of developing muscles of herculean proportions.
Other women have tried it and been less than thrilled with the results. Don't worry, people say. Women can't build muscle like men. They don't have enough testosterone. This is, in fact, only partly true.
Many women, believing they wouldn't build muscle, hit the gym with a vengeance and then wondered why, after several weeks of resistance training, their clothes didn't fit and they had gained muscle weight.
The truth is, not everyone responds to training in quite the same way. While testosterone plays a role in muscle development, the answer to why some men and women increase in muscle size and others don't, lies within our DNA.
We are predisposed to respond to exercise in a particular way, in large part, because of our genetics. Our genetic makeup determines what types of muscle fibers we have and where they are distributed. It determines our ratio of testosterone to estrogen and where we store body fat. And it also determines our body type.\
It is a question of body type. All women fall under one of three body classifications, or are a combination of types. Mesomorphs tend to be muscular, endomorphs are more rounded and voluptuous and ectomorphs are slim or linear in shape. Mesomorphs respond to strength training by building muscle mass much faster than their ectomorphic counterparts, even though they may be following identical training regimens.
Endomorphs generally need to lose body fat in order to see a change in size or shape as a result of strength training. Ectomorphs are less likely to build muscle mass but will become stronger as a result of resistance training.
One of the fundamental principles of strength training is that if you overload the muscle, you will increase its size. With aerobic training, the overload is typically your body weight. Activities such as step/bench training or stair-stepping result in changes in the size and shape of the muscles of the lower body. Increasing the height of the step or adding power movements increases the overload.
For those concerned about building muscle, it would be better to reduce the step height or lower the impact of the movements. While this may reduce the aerobic value of the workout, it also will decrease the amount of overload on the muscles, making it less likely that you will build more muscle.
So, train by the rules. When it comes to strength training, the old rule still applies: to get stronger, work with heavier weights and perform fewer repetitions. To promote endurance, use lighter weights and complete more repetitions.
It's encouraging to note that just like men, most women will experience a 20 percent to 40 percent increase in muscular strength after several months of resistance training. Notice that I said, "several months". Because it can take, depending on your body type and by how committed you are to your program, upwards of 4 months or more to see that muscular strength increase, more months to really get where you want to be, then making it a lifestyle so that you continue to stay on program to maintain. Yes, it is a lot of hard work....but it is soooo worth it!!!
Understanding your body type and how you might respond to exercise can help you set realistic goals and expectations. Avoid comparisons to others you see, at the gym or elsewhere, and remember that no two people are alike.
Focus on how good exercise makes you feel rather than how you would like to look. Accepting our bodies for what they are is a great way to get rid of the guilt or pressure we often feel to look a certain way.
Sunday, August 10, 2008
I'm still here...
Hey ya'll. Yes, I'm still around just haven't had a chance to post anything new in a while...unfortunately my computer died! My hard-drive is fried and I am in the process of having a new hard-drive installed. So I am taking advantage of my sister and her computer just to update you all and let you know that I will be back up and running in just a couple of days. Please remember that you can always call me with any questions, as many of you have been doing already, which I welcome.
And, be on the outlook in the next week or so as I will be having some new promotions and discounts/offers. I'm pretty excited about them as I know you will be, too.
I will chat with ya'll soon and keep up the good work! Exercise hard and in good health.
"There is something terribly appealing about finding out 'what she will do' when the she is you."
And, be on the outlook in the next week or so as I will be having some new promotions and discounts/offers. I'm pretty excited about them as I know you will be, too.
I will chat with ya'll soon and keep up the good work! Exercise hard and in good health.
"There is something terribly appealing about finding out 'what she will do' when the she is you."
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