SPRING VEGGIE SALAD

EXERCISE OF THE WEEK; Week 25

Continuing from last week we will increase our arm fitness education.  This exercise can be done with or without weights. CLICK HERE for some great homemade weight options, if you don't have weights on hand.

This week we will be building strength in your triceps muscle group.

WEEK 25

TRICEP EXTENSION

Proper Form: Put your arms up above your head (with or without a dumbbell in hand). Drop your hands down behind your head and slowly lift them back up. Remember to keep your core engaged for a double whammy and increased support (think belly button to spine). Perform 15 reps, rest and repeat.

***TIP: Keep your elbows close to your ears.

Muscle Focus: This exercise is an isolated movement that, bringing focus to your triceps. 

EXERCISE OF THE WEEK: Week 24

In lieu of summer, we'll spend some time toning our arms.  Arm work can be quite simple when you know exercises to strengthen the different arm muscles. The next few weeks we will discuss the anatomy of the arm and how to engage the different muscle complexes. 

The main muscles you hear when relating to arm exercises are as follows: 

Each of these muscles play an active role in arm strength, stability and endurance.

EXERCISE OF THE WEEK

REVERSE FLY

This exercise can be done with or without weights. Check out great alternatives or dumb bells HERE or if performing without, focus on flexing your arm muscles for the duration of the exercise (you'll still feel the burn!).

Proper Form: Bend your knees a little, and move your arms outward in a flying motion until your arms form a straight line across. Slowly lower your arms to the starting position. (see above pics)
***TIP: It is very important that your palms are facing your body and not each other.

Muscles Engaged: This move engages your rear deltoid muscles (the muscles at the back of your shoulders)

ALTERNATIVES TO DUMBBELLS

Dumbbells can be costly and sometimes not a priority in a budget. There are household objects that will get you quick results at little or no cost! Consider these alternative dumbbell options to amp up your next exercise attempt.


1. Milk Jugs- Fill your empty milk jug with water, sand, or cement. Be sure your jug has a handle to lift and lower, like you would a dumbbell.

2. Canned Goods - Canned goods that fit in your hands work remarkably well for hand weight options. Consider cans of different sizes to increase and decrease weight as needed.

3.  Plastic Water bottles - Rather than reusing your plastic water bottles consider filling them with rocks, sand or water. Try filling two with the same substance as to keep the weight equal in both hands.


4.  Packages of Rice or Beans - These bundles are awesome for small weight options.



5.  Paint Cans - Grasp the cans by the handles. These cans are quite heavy, making them a great option as your need for weight increases.

6.  Books - Books can be a great weight alternative. As books are readily available and size options are vast. Choose a size that suits your needs and increase in weight as you see fit. 

7.  Exercise Bands - In the event, that your budget does allow exercise equipment to be purchased, exercise bands are a great inexpensive option. These cost effective substitutes bring results without the cost. 


8.  Shop Used - Exercise equipment can be found for cheap at second hand stores and yard sales.

9.  Bags of Apples or Onions - As a temporary alternative, use a new bag of onions or apples as an exercise weight option.

10.  Large Bottle of Laundry Detergent -  Whether its laundry day or a bottle a cheap detergent, laundry bottles pose a great option for workout weights. 

THAT'S A "WRAP"

Summer is here! I'm always on the search for health EASY lunch and dinner options for this time of year.  I LOVE this recipe format. It allows you to create meals with ingredients that are on sale, or already in your pantry. Too often I am making a recipe and short on a few ingredients. This format is fool proof and a great option for a quick, healthy family meal anytime! 

For suggested recipes see page #2. Possibles are endless, give it a try today!

EXERCISE OF THE WEEK: Week 23

Week 23 will focus on your lower body. This exercise can be performed on any leveled surface, and ankle weights can be used for increased difficulty. 

This exercise can also be modified to a simpler form by laying on your side, rather than beginning in plank formation.

Week 23

SIDE LEG LIFTS

Proper Form: Place your right elbow on the ground.  Extend your legs, bending your bottom leg and extending your top leg out straight. Lift your hips to keep your spine lengthened and abs engaged.  (Your top hand can rest on your hip or be extended into the air.) Lift your left leg, just higher than your top hip, slowly lower it to the floor. Perform desired reps then repeat on the other side.  

Muscles Engaged: Side leg lifts work your abs, including those hard to reach obliques.  Lifting your legs engages your inner thighs and buttocks while keeping your abdominal muscles pulled in and up, developing core strength and improving balance. 

FREE CHILDREN NUTRITION CLASSES (ages 3-6)

Beginning tomorrow, FREE nutrition classes for your kids (ages 3-6).  These classes are held at the Kanab City Library and run from 10-11am, every Thursdays (June 6th -July 18th). 

EXERCISE OF THE WEEK: Week 22

This week our attention will be on our body's mid-section.  These muscled improve our balance, endurance and strength. Making them an important part of our exercise focus.

WEEK 22

FLUTTER KICKS

   (A)

(B)

Proper Form: Start lying down, hands to your sides, with your lower back pressed to the floor.  Keep your core tight, lift legs off the ground (approx. 45 degrees).
Pointing your toes bring one foot up, then alternate with the other (A).  Repeat motion, as to flutter, being sure to never let your legs touch the floor. Complete desired reps. 
(B) Roll to your stomach and repeat motion in a reversed position to build lower back strength.
***TIP: Place your hands under your butt, to still your lower back and prevent injury. (there should never be space between the floor and your back)

Muscles Engaged: Primary muscles worked: core, upper legs and lower back.