Nutritional Tip For Summer & the Warm Weather:

As the summer heats up so do our needs for liquid refreshments. Now is
the time to be careful when choosing something cold to quench that
thirst. By far the best drink to choose is good old water!! Fruit
juices and sports drinks quench our thirsts but they also add calories
to our daily diets. Don't forget that liquids count. During a workout,
whether it be a low intensity or high impact, eight ounces of water
before, during and after exercise helps you to get the most from your
program. Try not to get thirsty, keep that body hydrated so that your
metabolic functions can work efficiently. For those of you that are
diet drink fans watch that sodium intake as it tends to cause some water
retention for some of us. Remember water keeps us hydrated, our cells
functioning properly and helps flush those waste products from our
system. When choosing summer fun drinks those that are slushy or made
with lots of ice are best. Check the labels on flavored waters for
sodium and calories ...drink up and enjoy that tall, cool glass of H2O.

EXERCISE # 5
We are going to concentrate on our triceps, those muscles on the backs
of our arms. There are several exercises that you can do help
eliminated the loose flabbiness on the backs of our arms. The first
exercise is the backwards push-up. Seat yourself on the floor with
your knees bent and your legs crossed at the ankle. Place your hands
flat on the floor with your elbows slightly bent. The key to this
exercise is to use your muscles not the momentum of your body. Step one
is to tighten up those abs, step two is to use proper breathing (always
out on the effort), step three is to make sure that your fingers are
facing forward with your palms flat. Next raise and lower the weight of
your body, push up and lower down use control and timing. Try not to
go to fast as this builds momentum and you end up using your legs to
raise and lower that derrier instead of your arms. Start with 3 sets of
10 then work up to 5 sets of 25 . Rest inbetween sets for one to two
minutes and when you are done be sure and stretch. A good stretch is to
bring your right arm across your chest and place the left hand behind
the elbow and gently press toward you, repeat this on the left side as
well.
The next exercise you will need to grab your weights. Place your weight
in your left hand, put your right hand on your left tricep, this will
support the left elbow, palms should face the back of your head, gently
press your weight up and lower down. Use a controlled movement and good
breathing. Do the left side, start with 8 to 10 reps and a brief rest
in between the 3 sets. Shoot for 15 reps and 5 sets. When you have
finish the left side then do the right side. It is best to alternate
your sets so that you don't fatigue your muscle too quickly especially
if you are just beginning. Stretch when you have completed each side.
Again use the same stretch as the above exercise.

Motivational Tip:
The key to making positive changes in your life,
whether it be a healthy diet, a consistent exercise program, or being an
improved rider is to VISUALIZE. See yourself doing, visualize your new
body, smaller pants or calmer hands...whatever you choose think about it
and believe in yourself. See yourself as you want to be seen and soon
that is what everyone will see too.

Val

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