| #3 FITNESS and DIET TIP... by Val Glathar Nutritional Tip: It is getting close to "shorts season" and tops that show our arms and shoulders. We want to look our best and try to get rid of the farmer tan that most of us have been sporting. This week we are going to continue our quest for lowering fat in our diets. Salsa is our word for the week. Salsa that you prepare yourself or purchased in the supermarket offers lots of flavor, variety and little or no fat. Salsa is also a good source of Vitamin C and gives your food color and seasoning without all of the fat calories. Check the label on fresh or prepared varieties. Try replacing salad dressing with some salsa on your cold pasta salad. You can use salsa in addition to non-fat Caesar or Italian dressing that you can use on a pasta and vegetable salad. Try salsa on a baked potato instead of butter, sour cream or margarine. Salsa can also be used on rice and beans, and as a spicy topping for cooked veggies. On those chip and dip days pick the salsa instead of the sour cream dips. This will cut some of your fat calories and you can still enjoy the BBQ! Pasta Salad For The Road: Exercise of the Week: This week we will be focusing on our arms and shoulders. You will need a set of weights. If you are just starting you can eliminate the weights or start with one pounders. As you gain more strength, you can add more weight as you progress. Know that body. These weight exercises can be done seated, in a first position (stand tall with your feet, hips, shoulders, neck and head in a relatively straight line) or in a second position (feet spread apart, toes turned out, knees comfortably bent, tummy tucked, chest open, nesck and head in line). Another option is to use the lunge and incorporate your lower body into the workout as well. Curls Place your weight in your hands with your palms up. Start with your elbows slightly bent and in at your waist. Bring the weight up to your shoulder, palms facing the shoulder and lower slowly, make this a controlled movement. Up and down. You can do this with both arms at the same time or you can alternate left then right or you can just concentrate on the left arm and then switch to the right arm. The key to proper body position is to keep your elbows at your waist. Start with three sets of ten reps. Rest for thirty seconds to one minute in between sets. Gradually increase to five sets of fifteen reps. This is excellent for your biceps. (bis) Upright Rows Grab your weights with your palms facing towards your body, this is a good exercise to do in second position. As you bring your weights up to your bust line bend your knees for those ex-ballerinas out there it's a plie! As you press them down straighten your legs. Remember to keep those knees slightly bent to take the pressure off the lower back and keep your knees over those toes, take care of those shock absorbers. Key is to use that bust line as your stopping point. Do this weight routine for three sets at ten reps each. Work up to five sets at fifteen reps each. Rest thirty seconds to one minute between sets. This is a good exercise to do with the lunge. This exercise builds up your deltoids, trapezius and triceps. (delts, traps and tris) Overhead Press Grab your weights with your palms facing out, elbows are bent with your weights in front of your shoulder. Now, press the weight over head stopping as the elbow becomes even with the shoulder. Imagine that you can draw a line straight across from your left elbow to your right elbow. Next, bring the weight back down to your starting position. Push up, release down. Use a lot of control and careful body alignment. This is a good one to do seated, with your knees apart and your feet flat on the floor. Key here is to make your arms look like a football goal on the extension. This exercise should be done with three sets of ten each to start and build up to five sets of fifteen reps. Rest thirty seconds to one minute between sets. This is a good exercise for your deltoids. (delts) Butterflies Start in first position with your knees slightly bent, grab your weights, palms together and weights facing each other. Start with your weights in front of your tummy (navel), elbows remain bent, as you press your weight up to shoulder level. Use resistance as you press the weight down to your starting position. The key here is to stop as your elbows become even with your shoulder. Do three sets of ten each with a thirty second rest in between. Work up to five sets of fifteen reps. This is a good exercise for your deltoids, trapezius and pectorals. (delts, traps and pecs) Shrugs Start in first position with your knees slightly apart. Grab your weights with your palms facing your outer thigh, your arms at your side. Lift your shoulders as you rotate backwards. Keep your shoulder relaxed as you rotate. The key here is to stop the movement as your shoulders reach your ears. Do three sets of ten reps with a thirty second to one minute rest. Work up to five sets of fifteen reps. This is a good exercise for your deltoids. (delts) Be sure to use resistance and control as you perform the exercises that you like or suit your body best. Always stretch those muscles when you are finished with each set. Stretches that work well can be done easily at the end of each set. Reach one arm at a time across your chest, place the opposite hand behind the elbow or tricep and gently pull towards you. Repeat on each side. Or, reach both arms behind your back, grab your hands and press your chest open. Motivational Tip Visualize your goal, keep it in mind, picture yourself as you change and become stronger, more fit and healthier. Cut a picture out of a magazine or catalog of something that you want to attain. Put it on the fridge and look at it as you reach for something you do not really need!!!! CALORIE BURNER: Stall mucking not only burns calories but works your arms as well. Put those horse apples in a wheel barrow and truck it over to the compost pile. Next week we will continue with more exercises for your arms. Triceps, look out!!!! |
