Shoulders

Shoulders

All exercises are to be done for a 2 minute time period with a 1 minute rest period between exercises.  This routine was put together as a resistance workout and not as a strength training routine.  For this routine you will need dumbbells at a weight that you can sustain the exercise for 2 minutes.   Weight lifting bar with plates that you can sustain the exercise for 2 minutes.

1. Back presses- Sit with back straight and hold the bar across the back of the neck with an overhand grip.  Etxtend the bar straight up, keeping the lower back as straight as possible.  Return to initial position.

2.  Bent over lateral raises- Stand with legs slightly apart and knees slightly bent, lean forward at the waist while keeping the back straight.  With arms hanging down, grasp the dumbbells with the elbows slightly bent.  Raise the arms to the horizontal.  Return to initial position.

3.  Seated front presses- Sit with the back straight and hold the bar with an overhand grip, restig it across the upper chest.  Extend the bar vertically.  Return to initial position. 

4.  Alternate front arm raises- Stand with feet slightly apart.  Hold the dumbbells with an overhand grip as they rest against the front of the thighs.  Alternate raising the arms to the front at eye level.

5.  Lateral dumbbell raises- Stand with a straight back, with legs slightly apart, arms to the side holding a dumbbell in each hand.  Raise the arms to horizontial with the elbows slightly bent. Return to initil position.

6.  Barbell front raises- Stand with the legs slightly apart and the back straight contracting the abdominal muscles.  Hold the barbell with a overhand grip and rest it against the thighs.  Raise the barbell with extended arms to eye level.  Return to initial position.

7.  Upright rows- Stand with legs slightly apart and back straight.  Grasp the barbell with an overhand grip slightly wider than the shoulders.  Pull the barbell up along the body to the chin, keeping the elbows as high a possible.  Lower in a controlled manner. 

8.  One dumbbell front raises- Stand with the legs slightly apart, back straight, and the abdominal muscles contracted.  With arms extended, grasp a dumbbell in both hands with fingers crossed over each other and rest it against the thighs.  Raise the dumbbell to eye level.  Return to initial position.

Legs

Legs

All exercises are to be done for a 2 minute time period with a 1 minute rest period between exercises.  This routine was put together as a resistance workout and not as a strength training routine.  For this routine you will need dumbbells at a weight that you can sustain the exercise for 2 minutes.   Weight lifting bar with plates that you can sustain the exercise for 2 minutes.  

1. Dumbbell squats- stand with feet slightly apart, a dumbbell in each hand and the arms relaxed, looking straight ahead.  Slightly arch the back, and bend at the knees.  When the thighs reach horizontal, extend the legs to return to initial position.

2. Straight leg raises- Lie on your back, and bend one knee so that your foot is flat on the floor.  Begin by contracting and tensing up your quad muscle (the front of your thigh).  While keeping your thigh contracted and your knee straight, lift your leg off the floor until your thighs are parallel with each other.  Pause for a brief moment at the top and then slowly return to the starting position.

3. Quadruped hamstring curls- Start in the  quadruped position simply balanced on all fours (hands and knees).  Secure the ankle weight to your leg, and balance on your hands and knees. Extend your hip so that your thigh is in-line with your body.  Bend your knee in towards your butt. Squeeze the muscles in the back of the thigh, hold for a brief second and then slowly return to the starting position.

4. Good mornings- Stand with feet slightly apart and the bar resting on the trapezius or a little lower on the posterior deltoid. Bend the torso forward through the hips keeping the torso straight so that you work the gluteus maximus and upper rear thigh.  Return to initial position. 

5. Thigh Lifts-Lie on your side and place your top leg in front of your bottom leg.  While keeping your leg straight, exhale and lift your leg off the floor. Hold for a brief second at the top and then slowly lower to the starting position.

6. Squats- Grasp the barbell and rest it on the trapezius a bit higher than the posterior deltoid.  With both feet parallel to each other and about shoulder width apart bend forward from the hips, (avoid rounding the back to prevent injury) lower the torso so that the thighs are horizontal to the floor.    Straighten the legs and lift the torso to return to initial position.

7.Calf raises- Stand on a step with one hand holding the wall or a rail for stability.  Slowly lower your heals to get a good stretch in your calves.  Rise up on your toes while keeping the knees extended.

Lemon garlic chicken

Lemon garlic chicken

INGREDIENTS

PAM® Original No-Stick Cooking Spray

1/2 cup Italian-style bread crumbs

1/2 teaspoon garlic salt

1 teaspoon lemon pepper

1/4 cup lemon juice

2 tablespoons Pure Wesson® Canola Oil

4 boneless skinless chicken breasts (4 breasts = 1 lb)

DIRECTIONS

Preheat oven to 375°F. Spray shallow baking pan with cooking spray. Combine bread crumbs, garlic salt and lemon pepper in recloseable food storage bag. Combine lemon juice and oil in another recloseable food storage bag.

Add chicken to bag with lemon juice mixture; toss to coat. Place each breast in bag with crumb mixture; shake to coat. Place coated chicken in single layer in baking pan. Sprinkle any remaining crumbs over chicken, if desired.

Spray tops of chicken with cooking spray. Bake 20 to 25 minutes or until chicken is no longer pink in centers (165°F).

Serve with broccoli , side salad, or brown rice

Calories 203 fat 7 grams, 6 grams carbs, 27 grams protein

Broccoli Bacon salad

Broccoli-Bacon Salad

1 clove garlic, minced

1/4 cup low-fat mayonnaise

1/4 cup reduced-fat sour cream

2 teaspoons cider vinegar

1 teaspoon sugar

4 cups finely chopped broccoli crowns , (see Tip)

1 8-ounce can sliced water chestnuts, rinsed and chopped

3 slices cooked bacon, crumbled

3 tablespoons dried cranberries

Freshly ground pepper , to taste

Preparation

Whisk garlic, mayonnaise, sour cream, vinegar and sugar in a large bowl. Add broccoli, water chestnuts, bacon, cranberries and pepper; stir to coat with the dressing

NUTRITION

Per serving: 89 calories; 4 g fat, 12 g carbohydrates, 4 g protein

Bagel gone bananas

Bagel Gone Bananas

From EatingWell:  September/October 2010

INGREDIENTS

2 tablespoons natural nut butter, such as almond, cashew or peanut

1 teaspoon honey

Pinch of salt

1 whole-wheat bagel, split and toasted

1 small banana, sliced

PREPARATION

Stir together nut butter, honey and salt in a small bowl. Divide the mixture between bagel halves and top with banana slices

NUTRITION

2 servings, 1/2 bagel each 284 calories 10 grams fat 44 grams carbs 8 grams protein

Arm Workout

All exercises are to be done for a 2 minute time period with a 1 minute rest period between exercises.  This routine was put together as a resistance workout and not as a strength training routine.  For this routine you will need dumbbells at a weight that you can sustain the exercise for 2 minutes.  E-Z bar with plates that you can sustain the exercise for 2 minutes.  Weight lifting bar with plates that you can sustain the exercise for 2 minutes.  Resistance Bands. 

1. Dumbbell Curls-Sit holding a dumbbell in each hand with arms hanging down and the palms of the hands facing the body.  Rotate the forearm up before the forearm reaches horizontal, continue by raising the elbow at the end of the movement. Return to initial position.

2. Seated E-Z Bar Tricep Extensions-Sit and grasp an E-Z bar with an overhand grip and arms vertical .  Bend elbows to lower the bar behind the head.  Return to initial position.

3. Wrist Curls-Sit with the forearms resting on the thighs or on a bench and grasp the bar with an underhand grip with wrists relaxed.  Raise the hands by flexing at the wrists.  Return to initial position.

4. Tricep Kickbacks-Stand with the knees slightly bent and lean forward at the waist, maintaining a straight back.  Bend the elbow and hold the upper arm horizontally alongside the body.  Extend the forearm.  Return to initial position.

5. Reverse Barbell Curls-Stand with legs slightly apart and arms extended and grasp the bar with an overhand grip, thumbs facing each other.  Raise the forearms by bending the elbows.  Return to initial position. 

6. Tricep Dips-Suspend the body between 2 benches by placing the hands on the edge of one bench and the feet on the edge of another bench.  Dip by bending the elbows and rise by extending the forearms. Return to initial position. (good luck doing this for 2 minutes DO NOT  hurt yourself go slow!!)

7.  Push Downs-Secure resistance bands in door frame.  Stand facing the door and grasp the handle with an overhand grip, keeping the elbows tucked into the body.  Extend the forearms keeping the elbows tucked into the body.  Return to initial position. 
8. Reverse Wrist Curls-Sit with the forearms resting on the thighs or on a bench and grasp the bar with an overhand grip and keep the wrists relaxed.  Raise the hands by extending at the wrists.  Return to initial position.

Why Supplements Are Necessary article from chiro.org

http://www.chiro.org/nutrition/FULL/Why_Supplements_Are_Necessary.shtml