Monthly Archives: April 2017

Keep Changing Your Workout Routine

By | Exercise | No Comments

Changing up your workout routine is great for progressing the body as well as keeping your head in the game. Boring workouts get boring results. We’ve taken three common exercises and modified them to make them more challenging and more interesting – the squat, the lunge, and the pushup.

The Overhead Squat. Begin with feet shoulder width apart while holding a barbell overhead. To stabilize the bar in the overhead position, you must extend the arms while engaging the muscles of the upper back and shoulders. Once the bar is stabilized overhead, you can move into the squatting portion. Slowly squat down as you inhale, ensuring that your heels stay heavy, while pushing your hips back and maintaining the natural curve in your low back. Drop down to a comfortable and stable depth. Exhale as you stand back to the top, but don’t lock your knees all the way out. Repeat. With the bar overhead, it becomes a total-body exercise and requires much more balance, stability, and flexibility than a typical squat.

Common Mistakes: Never let your knees travel forward of your toes and don’t allow your elbows to bend.

Regression: If a weighted overhead squat is too challenging, grab a lightweight bar or stick and perform the same motion without the load.

Overhead-Squat

The Lateral Lunge. Place feet wider than shoulder width and turn feet outward at a slight angle. With a dumbbell resting on each shoulder, shift your weight laterally and sit back on the heel of your bent leg while you allow your other leg to straighten. At this point, your bent leg should have a 90 degree bend as your opposite leg should be fully extended. Return to your starting position and repeat on the other leg. This lateral movement adds a new dynamic that will stress muscles differently than a traditional lunge.

Common Mistakes: Never let either heel pop off the floor – you must push your hips back and keep your posture upright.

Regression: If your flexibility doesn’t allow you to drop into the lateral lunge, hold on to a stationary object so you can support yourself as you push your hips down and back until you can perform the lunge with the desired range of motion.

Lateral-Lunge

The Hand Release Pushup. Take a traditional pushup position with hands shoulder width apart, feet together, and maintain a straight line from shoulder to ankle. Slowly drop down into the pushup until you feel your chest touch the floor. At this point, raise your hands off the floor so your weight is resting on your chest and torso. Push your hands hard into the floor as you return to the top of the pushup. Repeat. The hand release pushup requires strength and control throughout the pushup’s entire range of motion.

Common Mistakes: Don’t let your hips sag as you drop to the floor or push back up to the top position. Keeping your core engaged will help you maintain a rigid and safe posture.

Regression: If you can’t maintain proper form with the traditional hand release pushup, modify so your knees are resting on the floor rather than your toes. This position takes more weight off the upper body and also lessons the strain on the core. It should allow you to move through the entire range of motion while maintaining safe and effective form.

HR-Pushup

So switch up a few common exercises and take on the new challenge.

The Power of Herbs and Spices

By | Nutrition | No Comments

 

HERBS_SPICES

Often overlooked, yet an important component of nutrition, herbs and spices pack a big punch from a small package. They’re generally used to flavor food, but herbs and spices have many health benefits in addition to being taste enhancers.

Herbs and spices have been used for centuries as medicine to treat or alleviate symptoms of disease, so don’t underestimate their potency. Many have either anti-inflammatory, anti-carcinogenic, anti-microbial, anti-fungal, anti-bacterial, or antioxidant effects when consumed. This makes them ideal for helping to fight the signs of aging, cell deformities, infections, and even the common cold.

The following 5 herbs/spices are fairly common and easy to incorporate into a healthy diet.

Turmeric. This orange colored root contains curcumin, a substance shown to have anti-inflammatory and anti-carcinogenic effects. It has been used to help treat inflammatory diseases such as arthritis, allergies, and asthma. Studies have shown that it’s also a strong antioxidant in the fight against free radical damage and the destruction of healthy cells. Add a pinch of turmeric to your scrambled eggs or sprinkle it on a salad for a peppery kick.

Cinnamon. The benefits of cinnamon go far beyond its wonderful smell. Cinnamon has been shown to help regulate natural blood sugar levels and assist in the reduction of LDL cholesterol levels. Research has also shown that it can help reduce chronic inflammation of the nervous system which could help to alleviate symptoms of multiple schlerosis, altzheimers, and Parkinson’s disease. A dash of cinnamon tastes great in your morning coffee or added to a protein shake.

Ginger. This root is great in assisting proper digestion and boosting the immune system. Ginger can improve the absorption of nutrients by stimulating the pancreas to secrete key enzymes. It’s also effective in alleviating an upset stomach. Ginger has been used as a natural treatment for colds and flu and to break up mucous in the lungs. Slice a piece of ginger root and add it to your tea while it’s brewing for a tangy kick. Or add a piece of ginger root to your smoothie and blend well.

Rosemary. As a natural anti-inflammatory, rosemary may help with migraines, arthritis, and gout. It is also an immune booster and can aid in digestion. In addition, it contains the phytochemical carnosol, which studies show is a strong anti-carcinogenic compound that targets pathways associated with inflammation and cancer. Sprinkle some rosemary into your favorite potato dish or add fresh minced rosemary to a homemade marinade for chicken or salmon.

Sage. Sage is anti-fungal, anti-microbial, and anti-bacterial, so it can be used as an antiseptic to alleviate symptoms associated with sore throat, mouth sores, or cough. Sage has also been used to sharpen the mind and studies show it can even combat memory loss. Add a few fresh leaves to water and brew into a tea or sprinkle dried leaves into a stir fry dish.

So be sure to add more herbs and spices to your diet to support your health while making your food anything but boring.

Click the following button or call 847-240-0045 to sign up! Sign Up Now!