Exercise Tip of the Week: Dumbbell Russian Twist (on stability ball)

Exercise Tip of the Week:   Dumbbell Russian Twist (on stability ball)

Dumbbell Russian Twist (on stability ball)

Instructions

Preparation

With dumbbell in hand, sit on stability ball. Roll body down and lie with back on ball, hips nearly straight, and feet apart on floor. Hold onto dumbbell with both hands with arms extending straight upward.

Execution

Turn torso to one side wile keeping arms straight and perpendicular to torso throughout movement.

Return dumbbell back over shoulders by rotating torso to original position. Continue lowering dumbbell to opposite side. Repeat.

Comments

Both arms should be kept straight and perpendicular to torso. Hips should also be kept nearly straight, only slightly bent.

This movement involves both spinal rotation and hip external rotation. Since leg to the opposite side of dumbbell acts to counter weight of dumbbell's resistance, greatest downward force onto floor is place on foot nearest side of dumbbell. Since foot of near leg provides more secure base of support, external rotation of near hip provides significantly more torque as compared to relatively passive internal rotation of far hip.

Recipe of the Week: Salmon, Radicchio, and Farro Salad

Recipe of the Week:  Salmon, Radicchio, and Farro Salad

Salmon, Radicchio and Farro Salad

Serves 4| Hands-On Time: 15m| Total Time: 25m

Ingredients

·         1  cup  farro

·         3/4  pound  skinless salmon fillet

·         kosher salt and black pepper

·         1  tablespoon  olive oil, plus 1/3 cup for dressing

·         1  small head radicchio, chopped

·         1/3  cup  raisins

·         1/4  cup  parsley

·         3  tablespoons  lemon juice

Directions

1.      Cook the farro according to the package directions.

2.      Meanwhile, season the salmon with ¼ teaspoon each kosher salt and black pepper. Cook in 1 tablespoon of the oil in a large nonstick skillet over medium-high heat until opaque throughout, 4 to 6 minutes per side; flake. Toss with the farro, radicchio, raisins, remaining olive oil, parsley leaves, lemon juice, and ½ teaspoon each kosher salt and black pepper.

Exercise Tip of the Week: Kettlebell Deadlift

Exercise Tip of the Week: Kettlebell Deadlift

Instructions

Preparation

Stand between two kettlebells. Squat down with feet flat and grasp handles to sides. Position shoulders over kettlebells with taut low back.

Execution

Pull kettlebells up off floor by extending hips and knees. Stand upright with chest high. Lower kettlebells to original position while squatting down with taut lower back.

Comments

Keep feet flat on floor, hips low, and back taut throughout lift. Knees should point same direction as feet throughout movement. Do not jerk weight from floor.

Exercise of the week: Hip Extension on Stability Ball

Exercise of the week: Hip Extension on Stability Ball

Try these ideas for fitting more activity into your day—and for getting more out of your daily activities.

https://community.wdf.sap.corp/sbs/docs/DOC-136914

Starting Position: Rest upper body over ball and put hands on floor under shoulders while extending legs. Toes

should maintain floor contact. Keep head, neck and upper body in a neutral position.

Movement: Lift legs to hip level. Squeeze your gluts for added contraction. Pause momentarily and return to start

position. Maintain stability with upper body. Repeat for prescribed repetitions and sets.

Recipe of the Week: Poached Scallops with Leeks and Carrots

Recipe of the Week: Poached Scallops with Leeks and Carrots

Try out our weekly healthy recipe selection.

Poached Scallops With Leeks and Carrots

Serves 4| Hands-On Time: 20m| Total Time: 30m

Ingredients

• 2 tablespoons olive oil
• 4 carrots, cut into thin strips
• 2 leeks (white and light green parts), cut into thin strips
• 1/2 cup dry white wine
• 12 large sea scallops (about 1 1/2 pounds)
• kosher salt and black pepper
• 1 cup fresh flat-leaf parsley, finely chopped clove garlic, finely chopped
• 2 tablespoons pine nuts, finely chopped

Directions

Heat 1 tablespoon of the oil in a large skillet over medium-high heat. Add the carrots and leeks and cook, stirring,

for 2 minutes.

Add the wine and 1/2 cup water and bring to a boil.

Season the scallops with 1/2 teaspoon salt and 1/4 teaspoon pepper and place on top of the vegetables.

Reduce heat and simmer, covered, until the scallops are opaque throughout, 6 to 8 minutes. Transfer the scallops

to a plate.

In a bowl, combine the parsley, garlic, pine nuts, and remaining tablespoon of oil. Stir into the vegetables and

broth. Serve with the scallops.

Nutritional Information - Per Serving

Calories 227Calories From Fat 41%

Fat 11g

Sat Fat 1g

Cholesterol 33mg

Sodium 455mg

Protein 16g

Carbohydrate 17g

Fiber 3g

Sugar 5g

Exercise Tip of the Week: 20 Exercise Tips from Harvard School of Public Health

Exercise Tip of the Week: 20 Exercise Tips from Harvard School of Public Health

https://community.wdf.sap.corp/sbs/docs/DOC-136914

20 Exercise Tips from Harvard School of Public Health

Try these ideas for fitting more activity into your day—and for getting more out of your daily activities.

1. Choose activities you like. A lot of different things count as exercise: dancing, walking, gardening, yoga, cycling,

playing basketball. To make it easier to get moving, choose whatever gets you moving. Also, choose an activity that

fits your self-identity. Do you see yourself wearing attractive clothes and bicycling comfortably to work, or wearing

workout gear at the gym?

2. Piece your workout together. You don’t need to get all your exercise at one time. Ten minutes morning, noon, and

night can give much of the same benefit as 30 minutes all at once.

3. Exercise with a friend. Finding a workout partner can help keep you on track and motivate you to get out the door.

4. Keep it brisk. When you walk, make it brisk, since this may help control weight better than walking at a leisurely

pace. What is brisk enough? Walk as though you are meeting someone for lunch and you are a little late. You can

also time your steps for one minute: 120 to 135 steps per minute corresponds to a walking pace of 3 to 4 miles per

hour, a good goal for many people. If your steps are not quite that quick, trying picking up the pace for short bursts

during your usual walk, on different days of the week. Over time, you’ll stride your way to a faster walking pace.

5. Take lunch on the move. Don’t spend all of your lunch time sitting. Hit the gym or go for a 20-minute walk with

coworkers, and then have a meal when you are done.

6. Try a pedometer. Step-counters (pedometers) are cheap and easy to use. Best of all, they help you keep track of

how active you are. Build up to 7,000 steps a day—or more.

7. Take the stairs. Use the stairs instead of elevators and escalators whenever possible.

8. Turn off the TV, computer, and smart phone. Cutting back on screen time is a great way to curb your “sit time.”

Trade screen time for active time—visit the gym, or even just straighten up around the house.

9. Walk an extra stop. During your bus or subway commute, get off a stop or two earlier and walk the rest of the way.

10. Hunt for the farthest parking space. If you drive to work or to run errands, purposefully park your car a little farther

from your office or the store. It may not seem like much, but over weeks and months, these minutes of exercise add

up.

11. Make it your own. Consider buying a piece of cardiovascular equipment for your home, such as a treadmill,

stationary bicycle, or elliptical machine. Home models can be more reasonable than you think, and you can’t beat the

convenience. Keep in mind, though, that cheaper models tend to be less sturdy.

12. Make it fun. Try a new sport like tennis or rollerblading. The more that you enjoy exercise, the more likely you are

to stick to it.

13. Make it social. Walk with a friend, your spouse, or your family in the morning or evening.

14. Sign up for a class. Check out the fitness course schedule at your local gym or community center, or the dance

or yoga class schedule at a nearby studio. You may find that having the structure of a class helps you learn a new

activity and keeps you on track.

15. Turn sit time into fit time. When you get busy, try to combine your cardiovascular exercise with a sedentary

activity that you do already. Hop on that piece of home equipment while watching TV, reading, or returning phone

calls.

16. Keep an exercise log. Monitoring the amount of activity you get each day will help to make you more accountable.

17. Walk or bike for errands around town. Leave the car at home for trips that are less than a mile or two. Cross

something off your to-do list while getting in your physical activity.

18. Ask the experts. Hire a personal trainer for a session or two to help you with your weight training and flexibility

training. Then you’ll have the confidence to branch out on your own.

19. Plan exercise into your day. Set aside a specific time in your schedule to exercise and put it in your planner.

20. Reward yourself. Set short-term goals—and reward yourself for achieving them. Try targeting a specific event,

such as a road race or a walk-for-charity, to participate in—this can help keep you motivated. Choose fitness-focused

rewards for reaching your goals, such as new workout gear or a heart rate monitor.

Exercise Tip of the Week: Bridge with a Foam Roller

Exercise Tip of the Week:  Bridge with a Foam Roller

https://community.wdf.sap.corp/sbs/docs/DOC-136914

A great exercise to increase hip strength and muscle indurance.

Starting Position                              

Begin lying on floor, facing up. Bend knees and place feet firmly on foam roll with arms extended to sides.

Activate core muscles. Lift hips off floor to attain a bridge position with knees, hips and shoulders in alignment. Slowly return to start position. Repeat .

Initially, you may develop some cramping in the back of your thigh. A simple hamstring stretch before and after may prevent this from occuring.

 

Exercise Tip of the Week: Bridge with a Foam Roller

Exercise Tip of the Week:  Bridge with a Foam Roller

https://community.wdf.sap.corp/sbs/docs/DOC-136914

A great exercise to increase hip strength and muscle indurance.

Starting Position                              

Begin lying on floor, facing up. Bend knees and place feet firmly on foam roll with arms extended to sides.

Activate core muscles. Lift hips off floor to attain a bridge position with knees, hips and shoulders in alignment. Slowly return to start position. Repeat .

Initially, you may develop some cramping in the back of your thigh. A simple hamstring stretch before and after may prevent this from occuring.

 

Recipe of the Week: Spicy pork with soba noodles

Recipe of the Week: Spicy pork with soba noodles

Serves 4| Hands-On Time: 20m| Total Time: 20m

Ingredients

·         6  ounces  soba noodles

·         1  1 1/4-pound  pork tenderloin, thinly sliced

·         kosher salt and black pepper

·         1  tablespoon  vegetable oil

·         1/2  English cucumber, sliced

·         2  scallions, chopped

·         1  red chili pepper, sliced

·         2  tablespoons  rice vinegar

·         2  teaspoons  sesame oil

Directions

1.     Cook the soba noodles according to the package directions.

2.     Season the pork with ½ teaspoon salt and ¼ teaspoon pepper.

3.     Heat the oil in a large skillet over medium-high heat. In batches, brown the pork, 1 to 2 minutes per side. Transfer to a large bowl.

4.     Toss the pork with the noodles, cucumber, scallions, chili pepper, vinegar, sesame oil, and ½ teaspoon salt.

Nutritional Information

Per Serving

Calories 360

Fat 9g

Sat Fat 2g

Cholesterol 92mg

Sodium 894mg

Protein 37g

Carbohydrate 35g

Sugar 1g

Fiber 1g

Iron 3mg

Calcium 30mg    

Recipe of the Week: Shrimp With Arugula Couscous

Recipe of the Week: Shrimp With Arugula Couscous

Serves 4| Hands-On Time: 15m| Total Time: 15m

Ingredients

·         1               cup         instant couscous

·         3               tablespoons       olive oil

·         clove garlic, thinly sliced

·         1               5-ounce               bag arugula

·         3/4          teaspoon             kosher salt

·         1/8          teaspoon             freshly ground black pepper

·         20            medium-size shrimp, deveined

·         lemon, quartered

Directions

·         Prepare the couscous according to the package directions and fluff with a fork.

·         Meanwhile, heat 2 tablespoons of the oil in a large skillet over medium heat. Add the garlic and cook until aromatic, about 1 minute.

·         Add the arugula and cook until just wilted, about 1 more minute.

·         Transfer the arugula and the couscous to a large bowl, season with half the salt and pepper and toss gently.

·         In the same skillet, heat the remaining oil over medium-high heat. Add the shrimp and the remaining salt and pepper and cook 2 minutes on each side.

·         Serve the shrimp over the couscous with a squeeze of lemon.

Nutritional Information

Per Serving

Calories 291Calories From Fat 34%

Calcium 62mg

Carbohydrate 35g

Cholesterol 46mg

Fat 11g

Fiber 3g

Iron 2mg

Protein 12mg

Sat Fat 2g

Sodium 265mg

Exercise Tip of the Week: Peak performance: Best time of day to exercise

Exercise Tip of the Week:  Peak performance: Best time of day to exercise

 The morning

The body’s metabolism, the rate at which we burn calories, changes from one end of the day to the other. It is at its lowest while we sleep, gets progressively higher as the day goes on and spikes when we exercise. After hitting the gym, this high rate continues on for some time after we’ve crawled off the treadmill.

As a result, those who are looking to burn weight can benefit from pulling on the jogging runners first thing in the morning – it kick-starts our metabolism meaning we use up more calories over the course of our waking day.

Experts also advise that exercising in the morning works better for those who suffer from insomnia. “Your body needs to get ready for sleep,” says Dr Sally White, dean and professor in the College of Education at Lehigh University. “You want your heart rate and body temperature in a rest zone. It starts the body getting into a habit of sleep. Both exercise and eating raise your heart rate and temperature. That's not conducive to sleeping.”

Meanwhile, those who struggle to make it to the gym on a regular basis might also benefit from working out in the morning. “Research suggests in terms of performing a consistent exercise habit, individuals who exercise in the morning tend to do better,” says Cedric Bryant, chief science officer with the American Council on Exercise in San Diego.

The evening

Not everyone is training with the primary intention of burning calories so the morning loses this advantage over evening exercise. Furthermore, the body can take time to properly warm up, particularly when you get beyond your 20s. The body is at its most inflexible – in terms of its muscles, joints and circulatory system – first thing in the morning.

Not only does this make you more susceptible to injury, but it can also mean depleted performance when set against what you might achieve in the evening when your body has had a chance to get fully into gear.

Another advantage evening training has over morning exercise is that many people who kick off at the crack of dawn exercise on an empty stomach. After eight hours in the hay your body is in dire need of sustenance. So, unless you’re willing to get up at 5am to eat, wait the recommended one hour before exercising and then fit in your training session before work, the evening is your best bet if you’re going for peak performance.

It’s also worth remembering that it’s a good idea to eat as soon after you exercise as possible – so the morning option means fitting in two meals and a training session before you get your working day underway.

There may well be truth in the concept that those who exercise before the day gets a chance to throw a spanner in the works of your good intentions, but studies have also shown that people who exercise in groups or who take part in team sports are far more likely to stick to a pattern of training. Good luck talking your mates into a 6am five-a-side.

Exercise of the Week: Medicine Ball Pushup

Exercise of the Week: Medicine Ball Pushup

If you've already mastered the pushup, perhaps you're ready for a bigger challenge: The medicine ball pushup. When you place both hands on the ball, the instability causes your core muscles to work 20 percent harder than when you do pushup with your hands on the floor, report New Zealand researchers. 

You might wonder: Does this really make a pushup that much harder? After all, your chest and arms are still doing all the work, right? Wrong. You see, if you do it right, the pushup is a highly challenging core exercise. That's because you should keep your body rigid and in a straight line from head to heels, and not let your hips sag even a centimeter. And that requires the muscles of your abs, lower back, and glutes—a.k.a. your core—to be in great shape. Ready to test your core? Use the directions below to perfect this ab-building pushup.

The Medicine-Ball Pushup

• Get down on all fours and place both hands on a medicine ball. (You can also use a basketball.)

• Straighten your arms, and then straighten your legs, with your weight on your toes.

• Your body should form a straight line from your heels to your head.

• Brace your abdominals—as if you were about to be punched in the gut—and hold them that way for the duration of this exercise. This helps keep your body rigid, and doubles as core training.

• Lower your body until your chest nearly touches the ball. Pause, and then push yourself back to the starting position as quickly as possible.

  (Hint: If you feel a strain in your lower back, you're probably dropping your hips because your core is weak.)

Perfect This Move The key to doing this exercise right is to keep your body rigid and in a straight line from head to toes. If your hips sag at any point during the exercise, your form has broken down. When this happens, consider that your last repetition and end the set. Hint: If you feel a strain in your lower back, you’re probably dropping your hips slightly. If you only complete a few reps, that’s a sign your core is lagging. Shore up your weak spot with the best ab workout of all time.

Exercise of the Week – Treadmill Work Out

Exercise of the Week – Treadmill Work Out

Try this 20-minute run-walk.

Exercise of the Week – Tempo Training

Exercise of the Week – Tempo Training

What is Tempo Training? Time under tension (TUT) training has four numbers that constitute the tempo of an

exercise, so it may look something like this:

3-0-1-0

The first number (3) is the eccentric, or lowering, component of the lift.

The second number (0) denotes any pause at the midpoint.

The third number (1) is the concentric, or lifting, component.

Finally, the fourth number (0) denotes any pause at the top.

A 3-0-1-0 tempo makes perfect sense on lifts that start with an eccentric or lowering phase, like a squat or bench

press. You lower the bar for 3 seconds, there's no pause at the midpoint, and then you return to the starting position.

Reset and go again.

However, people get confused with exercises that start with the concentric portion of the lift such as chin-ups and

barbell curls. Just remember, the first number is always the eccentric, and the third number is always the concentric,

and you'll be good to go.

Who should use tempo training?

Everyone should use tempo training at some point during their workouts. All strength/power athletes can benefit from

slower TUT's that focus on the eccentric in the off-season as this will develop body control, connective tissue strength

and, of course, hypertrophy. However, as you get closer to your specific event, you'll need to become more "sport"

specific with your TUT training. If you're a power or Olympic lifter, there's no reason to knowingly slow down your

squats. As the saying goes, "practice like you play.

When should you use tempo training? We really have two questions here: When in a workout should you use tempo

training? When in a training career should you use tempo training?

During a workout, it can be argued that tempo training can be included for literally every exercise. It might not be

necessary, but it can play a role. Regarding training career, I'd argue that those who are younger or earlier in their

training career will benefit more from focusing on their TUT's than more advanced athletes. Not only do they need the

connective tissue and strength base, but they need the body awareness as well.

Where should tempo training be used? At the gym, of course! Why should you use tempo training? There are many

reasons to use tempo training. Here's just a brief list:

-Improved body awareness

- Improved control of lifts

- Development of connective tissue strength

- Improved stability

- Focus on muscular elements versus tendinous elements (a slow, controlled motion is going to place more stress on

the muscles, whereas a bouncy or ballistic motion will place more stress on the tendons, etc.)

How should you use tempo training? Here’s common TUT's you'll see in my programs, along with the exercise

branches they work best with:

Tempo: 2-0-2-0

Exercise(s): Any/All

Goal: Intermediate Fiber Recruitment

Tempo training is done to Improve stability, develop intermediate muscle fiber and develop work capacity. In a base

or accumulation phase, try throwing in some continuous motion exercises such as bench presses/push-ups, squats,

chin-ups, etc. This can be done with just about any exercise, but the key is not to let your ego get in the way.

Recipe of the week – Brisket With Pomegranate Juice

Recipe of the week – Brisket With Pomegranate Juice

The acidity of the pomegranate juice is a perfect foil for the richness of the beef. Makes 8 main-course servings

Ingredients

1 first-cut or second-cut brisket, about 5 pounds, trimmed of fat Salt Pepper 4 tablespoons olive oil 2 onions, coarsely chopped 2 leeks, white part only, sliced 6 large cloves garlic 1 celery stalk, sliced 2 cups pomegranate juice 2 cups chicken broth, or as needed 2 tablespoons meat glaze, optional Bouquet garni (fresh thyme, bay leaves, and flat-leaf parsley sprigs tied up with a piece of kitchen string)

Directions

1. Season the brisket all over with salt and pepper. In a large sauté pan, heat 2 tablespoons of the olive oil over high heat. When the oil begins to smoke, add the brisket and brown well on all sides, turning as needed. Transfer the brisket to a heavy ovenproof pot just large enough to hold it. Pour the fat out of the pan.
2. Return the pan to medium heat and add the remaining 2 tablespoons olive oil. Add the onions, leeks, garlic, and celery and cook, stirring occasionally, for about 15 minutes, or until the vegetables soften. Remove from the heat and pour the vegetables over the brisket. Pour in the pomegranate juice and then add enough broth to come halfway up the sides of the brisket. Add the meat glaze, nestle in the bouquet garni, and bring to a simmer.
3. Preheat the oven to 275°F. Cover the pot with a sheet of aluminum foil, pressing it down slightly in the middle so that moisture will condense on its underside and drip down onto the exposed parts of the meat, and then with a lid. Slide the pot into the oven and braise the brisket, basting it every 30 minutes with the braising liquid, for about 4 hours, or until it is easily penetrated with a knife.
4. Transfer the brisket to a smaller ovenproof pot (or clean the pot you used for braising). Strain the braising liquid into a glass pitcher and skim off the fat with a ladle. Or, ideally, refrigerate the braising liquid at this point and then lift off the congealed fat in a single layer. Pour the degreased liquid into a saucepan, bring to a simmer, and simmer, skimming off any fat or froth that rises to the surface, for about 30 minutes, or until reduced by about half. Meanwhile, raise the oven temperature to 400°F.
5. Pour the reduced liquid over the meat. Slide the pot into the oven and cook the brisket, basting it every 10 minutes with the liquid, for about 30 minutes, or until the brisket is covered with a shiny glaze.
6. Remove the brisket from the oven and cut it into slices about ½ inch thick. Serve on warmed plates surrounded with the braising liquid.

Exercise of the Week – Elliptical Trainer VS Treadmill

Exercise of the Week – Elliptical Trainer VS Treadmill

An elliptical machine eliminates many of the problems that people tend to run into with treadmills.

One of the most common injuries people sustain on treadmills is a fall when trying to get on or off while the treadmill

is still running or stumbling when they don’t successfully match their running or walking pace with the treadmill’s

speed.

Elliptical Trainers Match Your Speed...

Elliptical machines are designed so that they never operate without you actually providing the power – when

you stop, the machine stops, so you won’t get caught on the foot pedals or stumble at any time. You will also be

determining the speed – the elliptical trainer will speed up or slow down to match you, not the other way around.

Jarring of the Joints vs. Low Impact Exercise…

While injuries to joints are considerably less likely to occur on a treadmill than when running out of doors, there

is still significant jarring of the joints. In fact, you are putting the pressure of twice your body weight on your knees

and ankles with each impact of your foot on the treadmill. When using an elliptical, your feet never lift off of the foot

pedals, virtually eliminating any impact. You can work up a sweat without any pounding or grinding of the joints.

Recipe of the week – Halibut with Tomato, Orange and Dill

Serves 4| Hands-On Time: 20m| Total Time: 40m

Ingredients

• 1  tablespoon  olive oil
• 1  medium yellow onion, thinly sliced
• 1  cup  green olives, pitted and halved
• 2  medium navel oranges, peeled, separated into segments, membranes removed
• 1  28-ounce can diced tomatoes, undrained
• 1  teaspoon  kosher salt
• 1/4  teaspoon  black pepper
• 1 1/2  pounds  halibut, skin removed, cut into 2-inch pieces
• 1/4  cup  fresh dill, chopped

Directions

1. Heat the oil in a large saucepan over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Add the olives, orange segments, and tomatoes. Cover and simmer for 10 minutes.
3. Add the salt and pepper. Place the fish in the pan and spoon the sauce over it. Cover and simmer until cooked through, about 7 minutes.
4. Divide the fish and sauce among individual plates and sprinkle with the dill.

Nutritional Information

• Per Serving
• Calories 339Calories From Fat 32%

• Fat 12g
• Sat Fat 1g
• Cholesterol 54mg
• Sodium 1038mg
• Carbohydrate 23g
• Fiber 5g
• Sugar 13g
• Protein 38g

Exercise of the Week – Leg Stretches

Exercise of the Week – Leg Stretches

Hip Flexor Stretch

Muscles such as the hip flexor are often neglected that's why it's important to stretch it. Keep in mind

that this exercise also cuts the risk of injury from strenuous exercise and lessens muscle soreness.

Learn how to do the hip flexor stretches in this section.

Glute Stretch

The gluteus or "glutes" form your buttocks. This large muscle is mainly used to extend the leg into a

straight line with the torso and to rotate leg at the hip. Common exercises which involve the glutes are

squats, leg press machine and most stability ball movements.

Supine Hamstring Stretch

The hamstrings consist of three muscles that make up the back of your upper leg - the biceps femoris,

semitendinosis, and semimembranosis. Their function is to extend the hip joint and flex the knee. There

are various stretching exercises for the hamstrings.

Standing Hamstring Stretch

Quadriceps stretches strengthen your knees. Bear in mind that by keeping your quadriceps strong, you

also cut the risk of knee injury from strenuous fitness activities. Practice the Standing Hamstring Stretch

and you're on your way to strong knees.

Standing Quadriceps Stretch

If you have trouble balancing on one foot, you can stand against a wall or rail for support while doing

this exercise. It is important to stretch these muscles especially before walking, running, jumping, and

climbing. Learn how this stretch is done in this section.

Prone Quadriceps Stretch

Quadriceps Stretches strengthen your knees. Bear in mind that by keeping your quadriceps strong, you

also cut the risk of knee injury from strenuous fitness activities. It is important to stretch these muscles

especially before walking, running, jumping, and climbing.

Adduction (adductor muscles) or Inner Thigh Stretch

Our muscles do not work alone when we perform certain exercises. Our adductor muscles are working

simultaneously with others while doing squats, leg presses, or lunges. Make sure that your adductor

muscles are in their good condition every time you perform stretching activities.

Outer Thigh (abductor muscles) or Abduction Stretch

Although the hip abductor muscles work with your other muscles when performing exercises such as

squats and lunges, it would be really great if you choose to isolate them. Muscles in the leg such as the

hip flexor are often neglected that's why it's important to stretch it.

Recipe of the week – Pacific Sole with Capers and Chives

Serves 4| Hands-On Time: 10m| Total Time: 25m

Ingredients

• 3/4  cup  dry white wine (such as Sauvignon Blanc)
• 1  pound  sole fillets, cut into spatula-size pieces
• 2  tablespoons  olive oil
• kosher salt and pepper
• 2  tablespoons  capers
• 2  tablespoons  chopped chives

Directions

1. Heat the wine in a large skillet over medium heat. Add the sole, drizzle with the oil, and season with ¼ teaspoon salt and ⅛ teaspoon pepper.
2. Sprinkle the capers over the top and cook, covered, until just cooked through, opaque, and beginning to flake, about 4 minutes.
3. Sprinkle with the chives. Divide among plates, spooning the wine-and-caper sauce over the top

Nutritional Information

• Per Serving
• Calories 189Calories From Fat 43%

• Fat 9g
• Sat Fat 1g
• Cholesterol 57mg
• Sodium 504mg
• Carbohydrate 0g
• Fiber 0g
• Sugar 0g
• Protein 20g

Exercise of the Week – Get In Shape For Snowboarding

Exercise of the Week – Get In Shape For Snowboarding

As a general rule include aerobic conditioning, like running and hiking.  You can also mix it up with other activities such as, elliptical trainers, stair climbers and biking, just to name a few. Include a good upper and lower body workout in the gym as well. The following exercises listed below help to comprise a good program for snowboarding fitness:

LEGS

1.     Squats - start with just your body weight for this exercise, progress to using dumbbells, then the weight bar for added resistance. Proper form is imperative for squats. Your squat posture should look like you are sitting back into a chair, with your weight back on your heels. You should always be able to see your toes, taking care not to bend your knees too far forward.

2.     Lunges - are a great lower body exercise done by taking a step forward with your left foot, approximately 2 to 3 feet forward of your right foot....now slowly "kneel" by placing your right knee down towards the floor, keeping your body upright. Let your right knee touch the ground.

Start with a stationary lunge, feet split, forward and back. Then progress to a forward lung, a side lung, a diagonal lung and a back lunge to cover all planes of movement. Then move onto walking lunges for a greater challenge.

ARMS

1.     Push-Up - if the full push up position is too hard at first start on your hands and knees (quadruped). This exercise will help strengthen your arms, but can be used for abdominal strength as well. Perform 10 push-ups, and then remain in the "up" position, not allowing your stomach/back to drop for 30 seconds, and then perform 10 more push-ups. Advance so you can hold your body rigid in the "down" position as well.

2.     Triceps exercise - these are also called "dips" and will help you get up off the snow. Sit on a bench. Place your hands on the edge of the bench, left hand on your left side and right on right, feet on the floor. Now drop your butt off the bench toward the floor and allow your arms to bend, elbows bend to 90 degrees...with your legs straight out in front of you...then straighten the arms and lift the butt back up. Feet are on the floor, out in front of you, with most of your weight on your heels and hands on the bench. Repeat.

This is the same motion as getting up off the ground, onto your heel side of your board. Start with a low bench, and progress. Once you get strong enough, you may do the exercise with your feet elevated onto a second bench across from you.

 Balance is very important, and contrary to popular belief...you can practice to improve your balance. Try this easy exercise....place a tennis ball under the ball of each foot. Now try to balance only on the tennis balls, not allowing any other part of your foot to touch the ground. Hold onto something solid until you are balanced. Progress onto performing small squats on the tennis balls while remaining balanced.

Both strength and aerobic training should be performed at least 3 times per week. A good idea is to alternate days for your workouts, bike one day, weight train the next. Aerobic workouts should be performed for at least 25 to 45 minutes at a time, to get the most out of them. Weight training usually starts with 2-3 sets of 10 repetitions, and progresses to 4-5 sets of 10 reps. You can also play around with your reps, for instance and perform lunges for 2 sets of 10 reps, increasing to 2 sets of 15, then 2 sets of 20, then add 1-2 pound dumbbells in each hand, and drop back down to 2 sets of 10 again.

Flexibility is very important to relieve training soreness and decrease your chance of injury. Always perform a proper warm up and cool down, incorporating stretches into that routine. Work with a trained professional, who can help you use proper form, to avoid injury.