Fitness for Success Fit Blog

Push-up with Single-leg Raise

2012-03-14T03:28:00.002-07:00


	Target Body Part:	Arms, Butt/Hips, Chest, Shoulders, Full Body/Integrated
	Primary Muscles:	Anterior and Medial Deltoids (delts), Triceps, Pectorals (pecs), Gluteus Maximus (glutes)
	Secondary Muscles: (Synergists/Stabilizers)	Rhomboids, Rotator Cuff, Posterior Deltoids (delts), Serratus Anterior, Rectus Abdominus (abs), Transverse Abdominus, Quadriceps (quads), Hamstrings, Adductors
	Equipment Needed:	No Equipment

Step 1

Starting Position: Come to a hands and knees position (quadruped) on the mat with your hands directly under your shoulders; fingers facing forward, and knees under your hips. Engage the abdominals and pull the shoulder blades down your back.

Step 2

Reach one leg out and away followed by the other leg, bringing you to plank position. Keep the abdominals/core engaged to brace the torso. Your head should be aligned with your spine. Your feet are together with your toes tucked under and your heels reaching toward the wall behind you

Step 3

Downward Phase: Slowly bend the elbows, lowering your body toward the floor. Keep the torso rigid and the head aligned with your spine. Do not allow your low back or ribcage to sag or your hips to hike upward. Engage your glutes (butt) and quadriceps (thigh) muscles to help maintain stability and a rigid body. Try to lower yourself until your chest or chin touch the mat or floor. Your elbows should remain close to the sides of your body or be allowed to flare outwards slightly.

Step 4

Upward Phase: Straighten the elbows, pressing upward through your arms. Keep the torso rigid and head aligned with your spine. As you straighten the arms, lift your left foot off the floor, keeping the knee straight. Do not allow the hips to rotate as you raise the leg off the floor. Do not allow your low back or ribcage to sag or your hips to hike upward. Continue pressing until the elbows are straight and your left leg is off the floor. Hold this position briefly before returning to your starting position. Repeat the push up alternating legs with each repetition.
Pushing through the heel and outside surface of your palm provides greater force in your press and stability to your shoulders.

For professional guidance in your exercise program,
find an ACE-certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.

Cilantro Turkey Burgers

2012-02-27T19:35:00.002-08:00

Makes 4 burgers.

Approximate cooking time: 20 minutes

Ingredients

1 lb ground turkey
1 cup cilantro, chopped
1/4 cup red onion, finely chopped
2 tsp garlic, minced
1 tsp sea salt
1/4 tsp freshly ground black pepper

Instructions

Prepare the grill, or turn the broiler on low.
Combine all ingredients in a bowl and use a fork to mix well.
Divide into 4 portions and shape into patties.
Grill or broil until cooked to desired temperature.

Banana-Berry Smoothie

2012-02-20T07:01:00.000-08:00

RECIPE OVERVIEW

INGREDIENTS

1 1/4 cups orange juice
1 ripe medium banana, peeled and sliced
1 cup frozen blueberries, blackberries or raspberries
1/2 cup Greek Yogurt
2 ice cubes, crushed (see Tip)

COOKING DIRECTIONS

Step 1
Combine orange juice, banana, berries, yogurt and crushed ice in a blender; cover and blend until smooth and frothy. Sweeten with real sugar or honey, if desired. Serve immediately.

RECIPE TIPS

Tip: An easy way to crush ice is to place cubes in a heavy-duty plastic bag and break them with a rolling pin

Barbell Deadlift

2012-02-17T11:51:00.000-08:00

Step 1

Starting position: Stand with your feet slightly wider than shoulder-width, with your toes pointed forward or slightly outward. Position your feet so that the balls of your feet are lined up under the bar.

Step 2

Squat down and firmly grasp the bar just outside of the knees using a closed, alternating grip. Thumbs should be wrapped around the bar with one hand facing up, the other hand facing down. Position the bar 1" in front of your shins.

Step 3

Keep your spine in neutral position. Your shoulders should pull down your back and away from you ears. Keep your chest lifted and your head in line with your spine or chin slightly lifted. Your heels are on the floor and your shoulders are over or slightly in front of the bar. Your gaze should be facing straight ahead or slightly upward.

Step 4

Upward Phase: Before lifting, brace your core and abdominal muscles to stabilize and protect your spine. Straighten your knees and hips at the same time, bringing the bar off the floor and coming to a full standing position. You are pushing your feet down into the floor as you return to a full standing position. The barbell will rest against the front of your thighs with your arms straight, and shoulders pulled down and back. Your goal is to keep the bar close to your body as it moves upward.

Step 5

Downward Phase: With control, begin this phase by hinging at the hips, shifting them back and down. Your hips and knees bend simultaneously. As you lower your hips the knees bend and will start to shift forward slowly. Try to prevent your knees from traveling too far forward past the toes. Keep the abdominals/core muscles engaged and try to keep your back flat (do not tuck the tail or arch the low back). Lower the hips and shoulders together. Do not allow the spine to round. Keep the back long and shoulder blades pulling down. Imagine holding a pencil between your shoulder blades throughout both phases of the movement.

Step 6

Grip Variations: With lighter weights, you may opt to grip the bar with both palms down or both palms up. Be sure the fingers are wrapped around the bar with either grip.
Technique is very important in this lift. Two common mistakes are (a) over arching the low back during the lifting and lowering phases and (b) not raising and lowering the hips and shoulders together.

Barbell Jammers - Abs, Butt/Hips, Legs - Calves and Shins, Legs - Thighs, Shoulders, Full Body/Integrated - Get Fit Exercise Library - American Council on Exercise

2012-02-03T21:21:00.000-08:00

Barbell Jammers - Abs, Butt/Hips, Legs - Calves and Shins, Legs - Thighs, Shoulders, Full Body/Integrated - Get Fit Exercise Library - American Council on Exercise

Jump and Reach

2012-01-26T12:42:00.000-08:00

Jump and Reach - Butt/Hips, Legs - Calves and Shins, Legs - Thighs - Get Fit Exercise Library - American Council o n Exercise

Step 1
Starting Position: Downward Phase: Shift your hips back and down. This will create a hinge-like movement at your knees. Continue to lower yourself until you feel your heels about to lift off the floor. Try to maintain a flat back by bending forward at the hips. Keep your head directly facing forward and position your arms where they offer the greatest degree of balance support.

Step 2
Jumping Movement: With ONLY a very brief pause at the bottom of your downward phase, reach your arms behind you to prepare to jump. Swinging the arms forward and up will help upward momentum of the jump. Explode up through your lower body, fully extending your hips, knees and ankles. Shoot your arms forward and up in the air, reaching overhead. As you jump into the air, keep your feet level with each other and parallel to the floor.

Step 3
Extend all the way through the body to create a straight line from your toes up through your arms and out of your hands. Try to land softly and quietly on the mid-foot, rolling into the heels. Always push your hips back and down to absorb the impact of landing. Do not lock out your knees on your landing. Land with your trunk slightly forward, head aligned with your spine and back rigid or flat. Keep your abdominal / core muscles engaged, bracing your torso to protect your spine.
Exercise Variation: To increase the level of difficulty do a knee tuck and pull your knees up towards your chest as you are jumping into the air.
Before jumping become familiar with the movement mechanics by doing a few squats where you squat back into your heels and sink into your hips with your arms extended behind you, stand up from the squat while swinging your arms forward and roll up on your toes, then sink back into your heels; repeat for 4-6 repetitions.
Step 1
Starting Position: Downward Phase: Begin your downward phase by first shifting your hips backwards then slowly moving downwards to create a hinge-like movement at your knees. Continue to lower yourself until your feel your heels about to lift off the floor. Try to maintain a flat back by bending forward at the hips, keep your head facing forward and position to your arms where comfortable or where they offer the greatest degree of balance support. Extend your shoulders and reach your arms behind you to prepare the arm swing forward and upwards which will help with the upward momentum of the jump.

Step 2
Jumping Movement: With ONLY a very brief pause at the bottom of your downward phase, explode upwards through your lower extremity, achieving triple extension (pushing and extending your ankles, knees and hips simultaneously). As you jump into the air, keep your feet level with each other and parallel with the floor as you explode your arms forward and throw them up in the air reaching overhead to help create upwards momentum away from the ground.

Step 3
Extend all the way through the body to create a straight line from your toes up through you arms and out of your hands. When landing, land on the mid-foot rolling backwards towards the heels. Push your hips backwards and downwards to absorb the impacting (ground) forces associated with landing. Attempt to land softly and quietly and avoid locking out your knees on the landing as this may lead to potential knee injuries.
Exercise Variation: To increase the level of difficulty do a knee tuck and pull your knees up towards your chest as you are jumping into the air.

Before jumping become familiar with the movement mechanics by doing a few squats where you squat back into your heels and sink into your hips with your arms extended behind you, stand up from the squat while swinging your arms forward and roll up on your toes, then sink back into your heels; repeat for 4-6 repetitions.

For professional guidance in your exercise program,find an ACE-certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.

Photos

Apple-&-Fennel Roasted Pork Tenderloin Recipe - ACE Healthy Recipes - American Council on Exercise

2012-01-23T11:27:00.000-08:00

Apple-&-Fennel Roasted Pork Tenderloin Recipe - ACE Healthy Recipes - American Council on Exercise

Cycled Split-Squat Jump

2012-01-11T18:24:00.000-08:00


	Target Body Part:	Butt/Hips, Legs - Calves and Shins, Legs - Thighs
	Primary Muscles:	Erector Spinae, Anterior and Medial Deltoids (delts), Posterior Deltoids (delts), Biceps, Triceps, Transverse Abdominus, Gluteus Maximus (glutes), Quadriceps (quads), Hamstrings, Soleus, Gastrocnemius, Tibialis Anterior
	Secondary Muscles: (Synergists/Stabilizers)	Trapezius (Traps), Rotator Cuff, Serratus Anterior, Gluteus Medius/Minimus (Abductors)
	Equipment Needed:	No Equipment

Step 1

Starting Position: Stand in an athletic ready position with your feet hip-width apart, right leg forward, left leg back. Both arms are bent with the left arm in front of your body and the right arm behind your body. Prepare for the jump by leaning forward at the hips, keeping your weight back in your thighs, shoulder blades pulling down your back and abdominals engaged to brace your spine.

Step 2

Jumping Movement: Quickly sink your weight back into your hips then explosively push both feet into the floor and drive your hips forward to launch your body into the air completely extending the ankles, knees and hips. As you jump into the air, keep your feet level with each other and parallel with the floor.

Step 3

While you are in the air switch legs bringing your left leg forward and right leg back behind your body. Switch arms bringing your right arm forward and your left arm back.

Step 4

Downward phase: As you land your left leg should be in front of your body and your right leg back behind your body. The most important components of the landing phase are correct foot position and avoiding excessive forward movement in your lower legs which places additional stress on your knees. Try to land softly and quietly on the mid-foot, quickly rolling toward the heels to in order to level the foot, making it parallel with the floor. Always push your hips backwards and drop your hips to absorb the jumping forces. Do not lock your knees on the landing in order to avoid potential knee injuries. Land with your trunk inclined slightly forward, head aligned with your spine and back rigid or flat. Keep your abdominal / core muscles engaged, bracing your torso to protect your spine.

Step 5

Exercise Variation: Be sure to alternate the forward leg, when learning this exercise focus first on landing with control and resetting before another repetition, as you improve your strength and power progress to performing multiple jumps in a row.

It is suggested, you first learn how to squat and land before attempting to jump. Once you have mastered the hip-hinge mechanism, begin with small jumps, but emphasize your landing mechanics. Only progress to more explosive jumps once you have mastered your landing mechanics.

Pasta & Bean Soup

2012-01-11T18:18:00.000-08:00

Provided by EatingWell.com

Using basic canned goods and a few other staples, you can make this comforting soup in just minutes. The trick to achieving a full-bodied homemade flavor from canned chicken broth is to freshen it up with a handful of herbs, some garlic cloves and crushed red pepper. For a meatier flavor, add a little crumbled cooked Italian turkey sausage to the soup.

RECIPE OVERVIEW

Serves 8	Prep Time 15 min.	Total Time 35 min.
Nutrition Profile: Diabetes Appropriate Healthy Weight Heart Healthy High Fiber Low Calorie Low Carb Low Cholesterol Low Sat Fat Low Sodium

INGREDIENTS

4 14-ounce c reduced-sodium chicken broth

6 cloves garlic, crushed and peeled

4 4-inch spr fresh rosemary, or 1 tablespoon dried

1/8-1 teaspoon crushed red pepper

1 15-1/2-oun cannellini, (white kidney) beans, rinsed, divided

1 14-1/2-oun diced tomatoes

1 cup medium pasta shells, or orecchiette

2 cups individually quick-frozen spinach, (6 ounces) (see Ingredient note)

6 teaspoons extra-virgin olive oil, (optional)

6 tablespoon freshly grated Parmesan cheese

COOKING DIRECTIONS

Step 1
Combine broth, garlic, rosemary and crushed red pepper in a 4- to 6-quart Dutch oven or soup pot; bring to a simmer. Partially cover and simmer over medium-low heat for 20 minutes to intensify flavor. Meanwhile, mash 1 cup beans in a small bowl.

Step 2
Scoop garlic cloves and rosemary from the broth with a slotted spoon (or pass the soup through a strainer and return to the pot). Add mashed and whole beans to the broth, along with tomatoes; return to a simmer. Stir in pasta, cover and cook over medium heat, stirring occasionally, until the pasta is just tender, 10 to 12 minutes.

Step 3
Stir in spinach, cover and cook just until the spinach has thawed, 2 to 3 minutes. Ladle the soup into bowls and garnish each serving with a drizzle of oil, if desired, and a sprinkling of Parmesan. Variation: Substitute chickpeas (garbanzo beans) for the cannellini beans; use a food processor to puree them.

RECIPE TIPS

Ingredient Note: Individually quick-frozen (IQF) spinach is sold in convenient plastic bags. If you have a 10-ounce box of spinach on hand, use just over half of it and cook according to package directions before adding to the soup in Step 3.

High Protein Pancakes Recipe (Low Carb)

2012-01-06T06:34:00.000-08:00

LifelineUSA Jungle Gym XT Demonstration (hamstring curl & cardio)

2012-01-06T06:20:00.000-08:00

LifelineUSA Jungle Gym XT Demonstration (L seat & pull-up)

2011-12-29T13:00:00.000-08:00

Chicken Cacciatore

2011-12-29T12:44:00.000-08:00

Chicken Cacciatore

Total Time:

40 min
Prep: 5 min
Cook: 35 min

Yield:: 4 servings

Level:: Easy

Chicken Cacciatore
Ingredients

4 skinless chicken breast halves on the bone, about 2 pounds
Salt and freshly ground black pepper
2 teaspoons olive oil
1 medium onion, thinly sliced
1 red bell pepper, thinly sliced
1/2 pound white mushrooms, thinly sliced
2 garlic cloves, minced
1/2 cup dry white wine
1 (14 1/2-ounce) can whole tomatoes in juice, chopped and juice reserved
1/2 teaspoon dried oregano
1/8 teaspoon red pepper flakes or more to taste

Directions

Rinse the chicken and pat dry with paper towels. Season the chicken with salt and pepper.

Heat the oil in a saute pan over moderately-high heat. Brown the chicken on both sides, about 8 minutes. Remove the chicken.
Reduce the heat to moderate. Add the onion and pepper, cover and cook, stirring occasionally, until the vegetables begin to soften, about 5 minutes. Add the mushrooms and cook, uncovered and stirring occasionally, until the mushrooms begin to brown. Add the garlic and cook, stirring, for 30 seconds. Add the wine and cook until reduced by half. Add the tomatoes and juice, oregano, red pepper flakes and 1/4 teaspoon of salt and simmer the mixture covered for 10 minutes.
Return the chicken breasts to the pan and simmer, covered, until the chicken is just done, about 20 minutes longer.
Serves: 4
Calories: 302
Total Fat: 5 grams
Saturated Fat: 1 gram
Protein: 45 grams
Total carbohydrates: 12 grams
Sugar: 6 grams
Fiber: 3 grams
Cholesterol: 105 milligrams
Sodium: 418 milligrams

Ingredients

4 skinless chicken breast halves on the bone, about 2 pounds
Salt and freshly ground black pepper
2 teaspoons olive oil
1 medium onion, thinly sliced
1 red bell pepper, thinly sliced
1/2 pound white mushrooms, thinly sliced
2 garlic cloves, minced
1/2 cup dry white wine
1 (14 1/2-ounce) can whole tomatoes in juice, chopped and juice reserved
1/2 teaspoon dried oregano
1/8 teaspoon red pepper flakes or more to taste

Directions

Rinse the chicken and pat dry with paper towels. Season the chicken with salt and pepper.

Fitness in a Flash: 4 Time-Saving Holiday Workouts

2011-12-23T12:15:00.001-08:00

Holiday Fun and Fitness

Staying fit doesn't mean foregoing holiday fun. There are plenty of ways to stay active while spreading good cheer:

Invite out-of-town guests to join you for a walk.
Wear a pedometer while out shopping with friends.
Host a snowshoeing or ice-skating party.
Stand up and walk around while socializing at parties.
Organize a neighborhood caroling event.
Dance at every opportunity.
Sign up for a jingle bell fun run/walk.
Try a new winter sport — like cross-country skiing.
Build a snowman with your kids.
Have a snowball fight.

by Beth Shepard, M.S., ACE-CPT, ACSM-RCEP, Wellcoaches Certified Wellness Coach
When you’re already busy, carving out time for exercise while honoring holiday traditions can get tricky — but it’s definitely worthwhile. Staying active will help you cope with stress, avoid weight gain, and feel your best. These workouts pack a hefty fitness punch, helping you make the most of every exercise session — even if you only have 20 minutes.
Create a Circuit
No time to get both your cardio and strength workouts in? Combine them in a circuit-training workout. Simply alternate brief bouts (about 30 seconds to 3 minutes) of aerobic activity with 1-2 sets of strength exercise, moving quickly from one station to the next. Complete one or more circuits, depending on how much time and how many stations you have.
Speed Up, Slow Down, Repeat
High-intensity interval training (HIIT) alternates cardiovascular speed intervals (anywhere from ~8 seconds to 5 minutes) with recovery periods (equal to or longer than the speed intervals) for a workout that improves fitness in a fraction of the time. Speed intervals are typically performed at a rate of 80-95% of maximal capacity; unlike sprint interval training (SIT), they’re not all-out efforts, but they’re close. Recovery intervals are performed at a low-to-moderate intensity, allowing you to catch your breath and prepare for the next speed segment.
HIIT has been shown to offer significantly greater improvements in cardiovascular fitness in less than a third of the time compared to traditional continuous training at a moderate intensity. In addition, multiple studies link HIIT with greater reductions in both subcutaneous (just under the skin) and abdominal fat. HIIT can be done on a stationary bike, elliptical, or treadmill — or outside while running or bicycling, for example.
Grab a Kettlebell
They’ve been around for ages, but they’re making a big comeback — kettlebells offer yet another way to combine cardio and resistance training in a short, high-intensity workout that gets the job done. An ACE-sponsored study found fit subjects undergoing 20-minute kettlebell workouts burned 13.6 calories/minute on average, not including the energy cost of anaerobic work — estimated at an additional 6.6 calories per minute. That adds up to over 400 calories in 20 minutes — roughly equivalent to running at a pace of 6 minutes per mile — in addition to building strength and aerobic fitness.
A kettlebell resembles a cannonball with a handle; examples of typical moves include a deadlift, single-arm swing, snatch, and Turkish get-up. A set of kettlebell exercises is typically followed by a rest period before moving on to the next set. As with any resistance exercise, kettlebell training requires careful attention to form and technique. Starting with lighter weights is recommended — 8-15 pounds for women and 15-25 pounds for men is a general guideline.
Try Nordic Walking
Head out for a brisk walk with a pole in each hand, and you could burn 20-40% more calories compared to a regular walk, according to one study. Nordic walking involves the arms and shoulders, so it uses more muscle mass — and that boosts energy output as well as oxygen consumption, building cardiovascular and muscular fitness without increasing perceived exertion. In a nutshell, you’ll get a total-body, calorie-torching workout without feeling like you’re working harder.
To Your Health
Staying active helps keep your energy levels and mood elevated — so you’ll have plenty of good cheer to share with loved ones. Making your fitness and well-being a top priority during the holiday season — and all year ‘round — will give you even more to celebrate.
Safety First
Because these workouts are higher-intensity, they can be higher-risk — so check with your health care provider before diving in. As with all vigorous workouts, include a gradual warm up and cool down.

Stability Ball Push-Up - Back, Shoulders - Get Fit Exercise Library - American Council on Exercise

2011-12-22T07:02:00.000-08:00

Stability Ball Push-Up - Back, Shoulders - Get Fit Exercise Library - American Council on Exercise

Stability Ball Workout Programs and Stability Ball Ab Exercises - Get Fit with Fitness Workout Programs - American Council on Exercise

2011-12-15T12:29:00.000-08:00

Stability Ball Workout Programs and Stability Ball Ab Exercises - Get Fit with Fitness Workout Programs - American Council on Exercise

Chicken with Almond Sauce

2011-12-12T20:59:00.001-08:00

Chicken with Almond Sauce

Servings: 6

Ingredients

5 lbs chicken pieces
salt and freshly ground pepper
3 Tbs. STAR Originale Olive Oil
1 large onion, chopped
4 cloves garlic, minced
2 Tbs. all-purpose flour
1 1/2 cups chicken broth
1 bay leaf
pinch saffron strands
1/2 cup slivered almonds
3 Tbs. minced parsley
2 hard-cooked eggs, chopped
2 Tbs. STAR Capers

Directions

Sprinkle chicken with salt and pepper to taste. Heat olive oil in 1 very large or 2 medium skillets over medium-high heat. Add chicken and brown on all sides, about 3-5 minutes per side. Remove chicken and set aside. Pour off all but 2 Tbs. of pan drippings. In same pan, sauté onion and half of garlic until soft. Stir in flour to blend, then slowly stir in 1 cup broth, bay leaf and saffron. Return chicken to pan, cover and simmer over medium-low heat 30 minutes.
Meanwhile, in blender, combine almonds, 2 Tbs. parsley, remaining garlic and broth. Process until almonds are finely ground. With tongs or slotted spoon, transfer chicken to platter. Turn heat to high and stir almond mixture into pan liquids. Bring to boil and boil 1-2 minutes, or until slightly thick. Pour sauce over chicken and sprinkle with eggs, capers and remaining parsley.

BUST the Top 6 Excuses for Skipping Exercise During the Holidays

2011-12-07T10:59:00.001-08:00

Holiday season comes with great cheer, but it also comes with alcohol- and calorie-laden parties, sweet treats and busy travel schedules — all of which can make good excuses for why you can't keep exercising.

If you're already convincing yourself that you can't possibly fit in exercise this wintry season — because it's too cold, you're too busy meeting family obligations, or traveling between family and friends — you need ACE's tips on how to bust the 6 most common excuses.
Won't it be nice to enter the new year without having to start your exercise program from scratch and without extra holiday weight gain? Exercise will also help you beat holiday stress and keep energy levels up!

EXCUSE: It's too cold.

EXCUSE BUSTER:

Surely, with the temperatures dropping and the holidays being just around the corner, Mother Nature becomes a great excuse to avoid the gym or experience the great outdoors. If this is the case for you, bring the gym home — literally.

Stair steps, chairs, your living room floor, and doorways can all be easily converted for exercise. Use these body-weight-only exercises to keep your exercise routine on track.

EXCUSE: I don't have the time.

EXCUSE BUSTER:

With holiday gift-shopping, get-togethers, cooking, hosting and entertaining family members, time is more precious than ever. If you feel like you're too busy to fit in regular exercise, try combining exercise with some of your daily activities.

Park your car further away from the entrance at the mall; set up walking business meetings; take your dog for an extended walk; and create workouts with your co-workers during lunch. Recruit your family for fun, aerobic activities, such as taking brisk walks, engaging in a friendly snowball fight or visiting the public ice skating rink, the ski slopes or playing Nintendo Wii Sports video games. Physical activity is a great way to relieve stress, create team spirit and tighten emotional bonds.

EXCUSE: But I need to travel and can't take the gym with me.

EXCUSE BUSTER:

If you're traveling this Holiday season, you're not alone. Millions of Americans will be on the road or in the air, but that's still not a good enough excuse to stick your exercise routine on the backburner!

People who travel for extended periods of time in an airplane should stretch to avoid deep vein thrombosis, a potentially life-threatening disorder that occurs when a blood clot forms, and create an action plan to incorporate active breaks during extended car travel.

EXCUSE: I'll start fresh in January

EXCUSE BUSTER:

The new year does mean new beginnings, but wouldn't it be nice to start it with a headstart? New Year's resolutions are full of promise, but very few people actually keep them. By staying active through December, you can avoid the common new year pitfalls of doing too much too soon, which can often lead to burn-out or injuries.

EXCUSE: I can't get motivated when it's so dark.

EXCUSE BUSTER:

If you’re telling yourself, “I can’t hit the running trails in the mornings, because it’s still dark outside,” or say “I may as well drive home after work because it’s dark,” it may be time to recruit an exercise buddy or hire a personal trainer. Having the accountability and companionship may be just what you need to stick to the workout on your calendar — even when it is cold and dark outside.

If you can’t find a workout buddy, try a group exercise class like indoor cycling, Zumba and boot camp. The classes might add some needed variety — and fun — to your routine, too.

EXCUSE: I have so many holiday parties to attend!

EXCUSE BUSTER:

Yes, it’s definitely tough to stay on track when temptations like holiday treats are ubiquitous. While there is nothing wrong with splurging a little, you’re bound to feel better following a healthy diet while limiting your alcohol intake.

Useful tricks for party-goers include bringing your own healthy treat like a veggie platter; eating something healthy before going to the party; drinking a glass of water with every alcoholic beverage; staying away from the dessert tray; paying close attention to portion sizes; and avoiding going back for seconds.

Also, exercising before festivities helps prevent unwanted weight gain and fosters well-being, so try to fit in 30 minutes before you get ready for that party. If you don't have 30 minutes to go for a brisk walk, try breaking it up into three 10-minute walks!

Marion Webb is the writer and editor for the American Council on Exercise and is an ACE–certified Personal Trainer and an ACE–certified Group Fitness Instructor. To leave comments, please share them below. For specific fitness-related story ideas, please e-mail her directly at marion.webb@acefitness.org.

Power Wheel Pike Up - Milwaukee Journal Sentinel

2011-12-06T13:59:00.000-08:00

( In photo Clayton McCaulley)

Click the link below to watch an instructional video
Feel free to visit us at our facility to try this and many other power wheel exercises!

http://bcove.me/1l0jq6rc

Vegetable Meatloaf with Balsamic Glaze

2011-12-06T11:22:00.000-08:00

Well we all know what the holiday season and the colder weather brings...COMFORT FOOD!

Here is one healthy version of a family favorite!

Enjoy!

-Clayton M.

Recipe courtesy Bobby Flay for Food Network Magazine

Photo: Vegetable Meatloaf with Balsamic Glaze Recipe

Rated 5 stars out of 5

Total Time:: 2 hr 5 min
Prep: 20 min
Inactive: 10 min
Cook: 1 hr 35 min

Yield:: 8 servings

Level:: Easy

Vegetable Meatloaf with Balsamic GlazeRecipe courtesy Bobby Flay for Food Network Magazine

Ingredients

2 tablespoons extra-virgin olive oil
1 small zucchini, finely diced
1 red bell pepper, finely diced
1 yellow bell pepper, finely diced
5 cloves garlic, smashed to a paste with coarse salt
1/2 teaspoon red pepper flakes
Kosher salt and freshly ground pepper
1 large egg, lightly beaten
1 tablespoon finely chopped fresh thyme
1/4 cup chopped fresh parsley
1 1/2 pounds ground turkey (90 percent lean)
1 cup panko (coarse Japanese breadcrumbs)
1/2 cup freshly grated Romano or Parmesan cheese
3/4 cup ketchup
1/4 cup plus 2 tablespoons balsamic vinegar

Directions

Preheat the oven to 425 degrees. Heat the oil in a large saute pan over high heat. Add the zucchini, bell peppers, garlic paste and 1/4 teaspoon red pepper flakes. Season with salt and pepper and cook until the vegetables are almost soft, about 5 minutes. Set aside to cool.

Whisk the egg and fresh herbs in a large bowl. Add the turkey, panko, grated cheese, 1/2 cup ketchup, 2 tablespoons balsamic vinegar and the cooled vegetables; mix until just combined.
Gently press the mixture into a 9-by-5-inch loaf pan. Whisk the remaining 1/4 cup ketchup, 1/4 cup balsamic vinegar and 1/4 teaspoon red pepper flakes in a small bowl; brush the mixture over the entire loaf. Bake for 1 to 1 1/4 hours. Let rest for 10 minutes before slicing.
Per serving: Calories 270; Fat 14 g (Sat. 4.2 g; Mono. 6.3 g; Poly. 3.1 g); Cholesterol 104 mg; Sodium 451 mg; Carbohydrate 16 g; Fiber 1 g; Protein 20 g

Photograph by Con Poulos

Ingredients

2 tablespoons extra-virgin olive oil
1 small zucchini, finely diced
1 red bell pepper, finely diced
1 yellow bell pepper, finely diced
5 cloves garlic, smashed to a paste with coarse salt
1/2 teaspoon red pepper flakes
Kosher salt and freshly ground pepper
1 large egg, lightly beaten
1 tablespoon finely chopped fresh thyme
1/4 cup chopped fresh parsley
1 1/2 pounds ground turkey (90 percent lean)
1 cup panko (coarse Japanese breadcrumbs)
1/2 cup freshly grated Romano or Parmesan cheese
3/4 cup ketchup
1/4 cup plus 2 tablespoons balsamic vinegar

Directions

Wednesday Workout- Power Wheel Knees to Elbows

2011-11-22T11:59:00.000-08:00

Milwaukee Journal Sentinel - Video 4 of 5
Fitness For Success Owner Clayton McCaulley

Power Wheel Knees To Elbows - Click Below to watch

http://bcove.me/muuayp82

Power Wheel Hamstring Curl

2011-11-15T21:16:00.000-08:00

So the Wednesday Workouts will come on Tuesday/Wednesday for the next couple of weeks, because your owner Clayton McCaulley will be highlighted in the Milwaukee Journal Sentinel every Tuesday for the next few weeks. Go to this website

http://bcove.me/ulobblc6

The 3/50 Project

2011-11-10T23:19:00.001-08:00

Much of The 3/50 Project's success has been attributed to its simple, consumer-friendly message . Unlike traditional Buy Local campaigns, the Project speaks in what's been referred to as "dinner table language," avoiding technical terminology or mathematical equations.

Consumers are asked to think of three businesses they would miss if they disappeared, then return to them, with a reminder that those transactions are what keeps the doors open.

The number 50 ties to the fact that if just half the employed U.S. population dedicated $50 of their current monthly spending to locally owned independent businesses, more than $42.6 billion of revenue would be generated annually.

The 3/50 Project message then explains that for every $100 spent in local, independent brick and mortar businesses, more than $68 returns to the local economy; when spent in a big box or chain, the amount drops to only $43. Spend it online, and unless you live in exactly the same community as the e-tailer, nothing comes home.

*Fitness For Success is a locally owned/operated "brick, mortar and sweat" business and we would like to thank all of you that support us!
Keep Fitness Alive!
-Clayton McCaulley - Owner

Join Our Exclusive VIP Text Club!

2011-11-10T11:22:00.000-08:00

Join our VIP text club for Exclusive Discounts and Fitness Tips!
Text: B378 To: 36000

Power Wheel Roll Out - Mil. Journal Sentinel

2011-11-10T11:20:00.000-08:00

Power wheel roll out exercise with FFS owner Clayton McCaulley from the Milwaukee Journal Sentinal.
Check this out!

http://www.jsonline.com/multimedia/video/?bcpid=13960334001&bckey=AQ~~,AAAAAGgk8Us~,dLqgruaIT6qax7DY_kjdAMdXZHYCM8zP&bctid=1168648165001

Power Wheel Crawl

2011-11-10T10:18:00.000-08:00

Check out Clayton McCaulley demonstrating the Power Wheel Crawl (2 of 5 Power Wheel exercises) For the Milwaukee Journal Sentinel!

http://www.jsonline.com/multimedia/video/?bcpid=13960334001&bckey=AQ~~,AAAAAGgk8Us~,dLqgruaIT6qax7DY_kjdAMdXZHYCM8zP&bctid=1168648165001

Journal Sentinel Video Player - JSOnline

2011-11-07T11:59:00.000-08:00

Quick Lemon Dijon Chicken

Prep Time:
10 Min

Cook Time:
15 Min

Ready In:
25 Min

Ingredients

2 skinless, boneless chicken breast halves - cut into 2 inch pieces
1/4 lime, juiced
1/2 lemon, juiced
4 tablespoons Dijon mustard
freshly ground black pepper
Creole-style seasoning to taste

Directions

Place chicken in a skillet over medium heat. Pour in lime and lemon juices, and stir in Dijon, black pepper, and Creole-seasoning. Cook, turning chicken occasionally, until the chicken pieces are done, about 15 minutes.

Nutritional Information

Amount Per Serving Calories: 301 | Total Fat: 3.1g | Cholesterol: 137mg Powered by ESHA Nutrient Database

Free Meal Monday! Apple/Pear Tuna Salad

2011-10-31T08:17:00.001-07:00

Apple/Pear Tuna Salad

Ingredients:
1 med. apple or pear
1 (3 oz.) water packed tuna
2 tbsp. diced green pepper
1 tbsp. lo-cal French or Italian dressing
2 tsp. lemon juice
Pinch of artificial sweetener
Lettuce cup
Procedure:
Dice pear. Toss with tuna and green pepper.
Combine dressing, lemon juice, and sugar substitute.
Pour over salad and toss.
Spoon it into lettuce cup.

Why use a personal trainer at Fitness For Success?

2011-10-23T14:26:00.000-07:00

Motivation

More people decide to invest in Personal Training for motivation over every other reason. It is about staying motivated and on track to feeling and being healthier. Our Personal Trainers provide unparalleled motivation. They help you move past self-imposed limitations, stimulate a feeling of accomplishment in you, and help you achieve goals that you never thought possible.

Results

Studies have clearly shown that people who work with a Personal Trainer will achieve up to 80% better results three times faster than on their own. Personal Training is just that – personal! Every session is unique to your body type, needs, goals and the time frame in which you wish to achieve your results. These pre-planned workouts increase time efficiency.

Safety

Personal Trainers ensure that you exercise safely to prevent injury. Based on your individual health, they will fashion your workouts to help prevent or even alleviate health problems. Why do you take your vehicle to a mechanic? Because you trust them as a professional trained to do the job right. Think of your body like your vehicle and your Personal Trainer like your mechanic. You are worth the investment!

Accountability

A Personal Trainer makes it easier for you to exercise consistently and helps you stay committed to your program. When you have a scheduled appointment and a smiling face waiting for you, you are a lot less likely to skip a workout.

Affordability

At Fitness For Success our Personal Training is very affordable, especially if you compare it to many of your other lifestyle costs or not so healthy purchases. Personal training can help you develop healthy habits that WILL save you THOUSANDS of dollars in health care costs and increase productivity. You are worth it! You can get RESULTS!

Dumbbell Chest press- Wednesday Workout

2011-10-20T08:44:00.000-07:00

Dumbbell Chest Press - Sorry for the delay we are having trouble with our postings showing up

For further instruction please click the following link.
http://www.acefitness.org/exerciselibrary/19/dumbbell-bench-press

Apple Breakfast Bars

2011-10-17T08:08:00.000-07:00

Apple Breakfast Bars

Recipe from
This no-bake cookie bar is great for a snack or breakfast on the go.

Prep Time: 15 mins

Total Time: 1 hr 15 mins

Servings: 8 bars

Ingredients

1/2 cup dried apples, snipped
1/3 cup honey
1/4 cup raisins
1 tablespoon brown sugar
1/3 cup peanut butter
1/2 cup chopped walnuts or pecans
1/3 cup toasted wheat germ
1/4 cup roasted sunflower seeds
2 cups cornflakes and/or wheat flakes

Directions

Nutrition Facts

Calories 327, Total Fat 14 g, Saturated Fat 2 g, Cholesterol 0 mg, Sodium 118 mg, Carbohydrate 48 g, Fiber 4 g, Protein 8 g. Daily Values: Vitamin A 1%, Vitamin C 2%, Calcium 3%, Iron 11%.
Percent Daily Values are based on a 2,000 calorie diet

In a Dutch oven combine dried apples, honey, raisins, and brown sugar. Heat and stir until mixture boils; reduce heat slightly. Cook, uncovered, for 1 minute, stirring constantly. Remove from heat. Stir in peanut butter until melted. Stir in apple butter and cinnamon. Stir in rolled oats, walnuts or pecans, wheat germ, and sunflower seeds until well combined. Add cereal, stirring to coat.

Press mixture very firmly (or bars will crumble) and evenly into an ungreased 8x8x2-inch pan. Chill to set. Cut into 8 bars. Store in an airtight container in the refrigerator up to 2 days. Makes 8 bars.

Core Workout Programs, Core Muscle Exercises, Core Strength and Stability - Get Fit with Fitness Workout Programs - American Council on Exercise

2011-10-14T10:08:00.000-07:00

Have a great weekend and go Badgers, Brewers and Packers!

Core Workout Programs, Core Muscle Exercises, Core Strength and Stability - Get Fit with Fitness Workout Programs - American Council on Exercise

Layered Pasta and Veggie Bake

2011-10-11T05:49:00.000-07:00

Serves 8

A deliciously different take on white lasagna, with little (or no) cheese and big on veggies, here's a healthy, hearty and satisfying meal-in-one.

Ingredients

1 (10-ounce) box brown rice lasagna noodles
1 cup low-sodium vegetable broth
4 cloves garlic, chopped
1 pound yellow squash (about 3), chopped
2 yellow onions, chopped
1 cup finely chopped fresh herbs, such as basil, oregano and parsley, divided, plus more for garnish
1 cup 365 Everyday Value® Organic Unsweetened Almondmilk
2 (15-ounce) cans no-salt-added white beans, such as navy or cannellini beans, rinsed and drained
1 (15-ounce) tub 365 Everyday Value® Part Skim Ricotta Cheese (or make your own tofu ricotta)
1 (16-ounce) package frozen broccoli, thawed
1 (16-ounce) package frozen spinach, thawed and squeezed of excess moisture
1 large tomato, diced

Method

Cook noodles per package instructions. Rinse in cold water after draining and spread out in a single layer to prevent sticking. Set aside. Preheat oven to 350°F. Heat broth in a large skillet over medium-high heat. Add garlic, squash, onions and 1/2 cup of the herbs and cook, stirring often, until liquid has evaporated, 20 to 25 minutes. Meanwhile, in a food processor, purée almondmilk, beans and ricotta until smooth; transfer to a bowl and set aside. In a 9-x13-inch baking dish (this recipe makes a very full pan, so make sure your dish is at least 2 inches deep), layer lasagna as follows, scattering remaining herbs in between layers: ricotta mixture, noodles, broccoli and spinach, noodles, squash mixture, noodles, ricotta mixture. Top with tomato and bake, uncovered, until hot throughout, about 45 minutes; set aside to let rest 15 minutes. Cut into squares, garnish with fresh herbs and serve.

Nutrition

Per serving: 370 calories (60 from fat), 6g total fat, 2.5g saturated fat, 15mg cholesterol, 230mg sodium, 54g total carbohydrate (14g dietary fiber, 5g sugar), 21g protein

Arugula Prosciutto Pizza

2011-10-10T11:25:00.000-07:00

Monday Meal Of The Week!
Take a look at a yummy pizza recipe.
http://www.acefitness.org/healthyrecipes/2017/arugula-prosciutto-pizza

Three Secrets of SUCCESS

2011-09-26T06:24:00.000-07:00

How many people do you know who have tried... and tried... and tried to lose weight but just can’t do it?

It just might be that you are one of them -- and if so, you have plenty of company. Just last year more than 50 million Americans went on diets -- and the vast majority (95%) of those men and women are in no better shape today. As anyone who has tried losing weight knows, it requires lots of planning and attitude adjustment if you want to succeed. Bill Phillips, author of the perennial best seller Transformation: The Mindset You Need, The Body You Want, The Life You Deserve. He was asked to share his proven techniques for getting past the traps that catch people when they’re trying to shed pounds and gain better health.

THREE SECRETS OF SUCCESS

Phillips said that if you want to lose weight, the first thing you need to do is reframe the idea. Instead of thinking about dieting, realize that you are about to transform your life for the better. Since losing weight benefits your entire life on many levels -- not just when you get on the scale -- he encourages people to come up with a holistic plan that encompasses changes for your mind, body and soul. And this is not as hard as it sounds! Phillips said he has found three factors critical to success:

• Maintain a positive perspective.

• Stay motivated.

• Stay focused.

These concepts can seem so basic, and yet so big at the same time, that it is easy to stop before you start. But Phillips knows how you can avoid that...

The Trap: Fad diets and other restrictive plans. Whether it’s eating mostly protein or only cabbage soup, fad and crash diets are nutritionally unsound and totally lacking in enjoyment, making them ultimately doomed to failure -- few people can live long-term with so many restrictions.

Instead: Plan for a new way of life. "Transformation is a process of changing the whole person to become healthier, happier, lighter, more energized and aware," Phillips said, suggesting you figure out what dietary changes you need to make for your new life rather than putting yourself on a "diet." Instead of trying to eat foods that you don’t like, learn how to make healthy versions of the meals that you do like. He explains, "My favorite dinner foods are chicken enchiladas, spaghetti and meatballs and homemade thin crust pizza. The key is I’ve learned how to make these meals so they’re high in nutrients, low in calories and as delicious as ever." (These and other recipes can be found for free on Phillips’ Web site, http://www.transformation.com/ .)

The Trap: Lacking focus and a goal. Without a specific focus -- a clearly defined goal -- most everyone will have trouble staying on the straight and narrow path. Phillips said, "The mind seems to work somewhat like a GPS system in the modern car. If you don’t program in the specific coordinates of where you want to go, it can’t help you get there."

Instead: Be clear about where you’re starting and where you’re going. As soon as you identify a target that can be objectively measured -- such as becoming 30 pounds lighter in 18 weeks -- it’s like you turn the headlights on after driving all night in the dark. Think about that GPS system again and how it’s akin to the human mind -- when we are crystal clear about where we are going, it’s remarkable how it will help us get there.

The Trap: Excuses, excuses. If you’re carrying around a mental list of reasons why your plan won’t work -- such as I don’t have time to exercise or cook healthy foods or I’m too old for this -- you can be sure that you’ll fail.

Instead: Focus on the true reward. Phillips encourages people trying to lose weight to look inward for the reasons why. "One deeply purposeful reason will override 100 excuses," states Phillips. Superficial reasons, such as, I don’t want to be embarrassed at the reunion next month, or wanting to look better than someone else, may not have the power to inspire over the long term. Phillips finds that when people connect with the deeper reasons for transforming their health, it can be like flipping a switch... where they go from struggling to maintaining new, positive habits to an almost instant and somewhat effortless compliance. Many people who have a health crisis experience this jolt instantly -- they realize that if they don’t nurture their well-being and cut out the unhealthy patterns of action, they’re not going to be there for their kids, grandkids, friends or coworkers. "The more 'other-centered' people’s reasons for making the decision to change, the more power in the near and long-term they have," Phillips finds. Tip: Write your reasons for wanting to lose weight on an index card, and keep it with you. The next time you are tempted to dip a chip at a party or skip your morning workout, take a look at your note to remind yourself why it’s better to just say no.

The Trap: Constantly weighing yourself. Amazingly, your body weight can fluctuate up to several pounds over the course of one day -- and most of that is water weight. Not losing as you expect or, worse, gaining weight one day can throw you off ... some people think, why bother? and immediately sabotage their success.

Instead: Step off the scale. Weigh yourself only once a week -- preferably on the same day at the same time each week. In the interim, pay attention to how you feel (lighter? more energetic?) and how your clothes fit.

The Trap: Everyone else is indulging! Without a strong and supportive group of people around you, it’s way too easy to get off track -- bad habits are contagious!

Instead: Enlist help from friends and family. Tell people you love what you are trying to do and ask for support, encouragement and help. Invite an upbeat friend or neighbor to join you in regular walks or bike rides -- it’ll be more fun and will motivate you to stick with the program. Join a community weight-loss support group or take part in free support groups at www.Transformation.com. "You don’t have to completely disconnect from friends who haven’t yet made the decision to be healthy, but it’s important to have contact with at least one other person each day who’s making the kind of positive, challenging changes that you are making."

The Trap: Getting discouraged. If you measure your progress by what hasn’t happened (you’re not thin yet!) rather than what has (your eating habits are getting healthier, your jeans are loose), you are at risk for falling into what Phillips calls "The Void." In this frame of mind, you may convince yourself that you have failed and abandon your transformation journey altogether.

Instead: Invent a game you can win. Forget about pursuing perfection, and focus on making progress. List very specific steps you can take today or this week that move you in the direction of your meaningful and specific goals.Example: "Today I will eat six nutrient-rich, calorie-sparse meals and work out for 30 minutes."

The big secret to weight-loss success is sustainability, says Phillips. Take joy in your small improvements each day and week -- such as your new ways of eating and exercising and the energy, self-confidence and sense of well-being that comes with them. There’s only one real way to fail, he adds -- and that’s to stop trying.

Source(s):

Bill Phillips, author of the best seller Transformation: The Mindset You Need, The Body You Want, The Life You Deserve

Alpine Mushroom Pasta

2011-08-26T20:49:00.001-07:00

Alpine Mushroom Pasta

Provided by EatingWell.com

In northern Italy, the influences of neighboring Austria and Switzerland are apparent in dishes like this pasta featuring Savoy cabbage and mushrooms in a light wine sauce. Serve with Caesar salad and bread sticks.

RECIPE OVERVIEW

Serves 6	Prep Time 35 min.	Total Time 35 min.
Nutrition Profile: Diabetes Appropriate Healthy Weight Heart Healthy High Calcium High Fiber High Potassium Low Calorie Low Cholesterol Low Sat Fat

INGREDIENTS

8 ounces whole-wheat fettuccine

6 cups shredded Savoy cabbage, (about 1 small head)

2 teaspoons extra-virgin olive oil

4 medium portobello mushroom caps, gills removed, thinly sliced

1 small onion, chopped

3 cloves garlic, minced

3/4 cup dry white wine

2 teaspoons all-purpose flour

1 teaspoon salt

1/4 teaspoon freshly ground pepper

1 cup grape tomatoes, halved

1 cup diced smoked cheese, such as smoked mozzarella, Cheddar or gouda

2 teaspoons chopped fresh sage, or 3/4 teaspoon dried

COOKING DIRECTIONS

Step 1
Bring a large pot of water to a boil. Cook pasta for 4 minutes. Add cabbage and continue cooking, stirring occasionally, until the pasta and cabbage are tender, about 4 minutes more. Reserve 1/2 cup of the cooking liquid and drain the pasta and cabbage.

Step 2
Meanwhile, heat oil in a large nonstick skillet over medium heat. Add mushrooms, onion and garlic and cook, stirring often, until the mushrooms are tender and beginning to release their liquid, about 5 minutes.

Step 3
Whisk wine and flour in a small bowl. Add to the pan along with salt and pepper; cook, stirring, until the mixture thickens, about 1 minute. Add tomatoes and cook until just beginning to break down, about 1 minute more.

Step 4
Return the pasta and cabbage to the pot. Add the mushroom sauce, the reserved cooking liquid, cheese and sage; gently toss to combine.

5 Common Strength-Training Mistakes

2011-08-08T07:18:00.000-07:00

by Beth Shepard, M.S., ACE-CPT, ACSM-RCEP, Wellcoaches Certified Wellness Coach
Strength-training is an important element of a well-rounded fitness program, but unless you’ve been properly trained in form and technique, it’s easy to get it wrong. Performing strength exercises correctly makes each workout more efficient, effective and safe. Avoiding these frequently-seen exercise errors will help you achieve your goals and reduce your risk of injury.

1. Speeding through your workout.
Strength exercises are a lot easier when you go fast because momentum is doing a big chunk of the work. To get the most out of each lift, aim for an even level of force throughout the movement. Think slow and controlled — the standard 2-3 second lift (concentric, or muscle-shortening, movement) and 3-4-second release (eccentric, or muscle-lengthening movement) works well for most people. The recommended rest interval in between sets varies with the training goal and workload: from 30-90 seconds for general fitness, to 2-5 minutes for muscular strength and power. With adequate recovery time between sets, you’ll replenish the muscle energy stores needed to put forth your best effort.

2. Doing traditional sit-ups or other spinal-flexion movements.
You’ve seen them — fitness enthusiasts who proudly crank out hundreds of crunches during a single workout in pursuit of a six-pack. Unfortunately, they’re setting themselves up for serious pain and injury. According to Stuart McGill, Ph.D., a spine health expert and researcher, these exercises place a tremendous amount of stress on the intervertebral discs, boosting risk of pain and herniation. He recommends a modified curl-up:

One leg bent and one leg extended, hands beneath the lumbar region. Unload the head and shoulders to challenge the abdominal muscles without spinal motion. Hold for 1-2 breaths and return.
For more challenge, raise head and shoulders slightly off the floor with limited upper-back movement without moving the neck or low back. Hold for 1-2 breaths and return.

Hundreds of repetitions aren’t necessary or recommended, even with the modified curl-up. Aim for 8-12 to start, and adjust according to your strength and endurance needs. Use the extra time to perform additional spine-stabilizing core exercises, such as side planks, cat-camel and bird-dog, for a more balanced workout.

3. Not moving through a complete range of motion.
Attempting a lift that’s too heavy reduces range of motion. For optimal strength gains, decrease the weight until you can move it through a complete range of motion for a minimum of 1 set of 8-12 repetitions. When you can perform your goal number of sets and repetitions in proper form, increase your workload by approximately 5%.

4. Overemphasis on deltoid exercises while ignoring rotator cuff muscles.
Fitness enthusiasts often aim for the visual appeal of buffed-up deltoids at the expense of the rotator cuff muscles (supraspinatus, infraspinatus, teres minor and subscapularis), but this can lead to shoulder instability and injury. Exercises such as internal and external rotation with resistance tubing, supine rotator cuff and stability ball push-up, help strengthen and stabilize the rotator cuff.

5. Picking a workout and sticking with it.
If you haven’t mixed up your fitness routine for months — or even years — chances are good that you’ve reached a fitness plateau, and may have some strength imbalances. Challenging your muscles with progressively heavier loads is essential for building strength. But even if your goal is to maintain your muscle fitness instead of improving it, adding variety can help. Keep your muscles guessing by trying new exercises that target the major muscle groups. If you always use weight machines, for example, integrating dumbbells and barbells into your regimen will add a new level of challenge. Enlist the help of a certified fitness professional as needed to ensure proper form, technique and workload.

5 Powerful Foods that Lower Your Blood Pressure

2011-07-29T10:26:00.000-07:00

Are you eating enough of these 5 amazing foods that help reduce high blood pressure?
by Frank Mangano
Consumer Health Advocate
Author of the popular book: Blood Pressure Miracle
Did you know that stroke and coronary heart disease still remain to be on the list of the top three main causes of death in the USA? It's time to take your health seriously so you don't fall victim to these!
What is High Blood Pressure and how does this come into play?
According to the National Institute for Health, blood pressure levels of 140/90 mmHg or more can be classified as hypertension.
The worst part about having high blood pressure is that the condition can sometimes be present without any symptoms and before we know it, the damage is already extensive. Serious problems that have been associated with high blood pressure include kidney failure, heart attack, heart failure and stroke.
What are the Risk Factors Associated with High Blood Pressure?
Blood pressure can be influenced by a lot of factors – age, race, family history, tobacco use, sedentary lifestyle, diet, binge drinking, and stress levels. Chronic conditions such as sleep apnea, diabetes and high cholesterol levels can also precipitate the development of hypertension.
What can You Do to Lower Blood Pressure?
You don't need potentially dangerous drugs to control and reduce your blood pressure. Controlling blood pressure levels could be as simple as doing lifestyle modifications and eating healthier.
If you are a smoker, quit. If you drink heavily, try to practice self-control. At work, take the stairs instead of the elevator. And if you have been obsessed with sweet, sugary foods as well as processed fast-food meals, then modify your eating habits as well. Learn to eat the right kinds of food before it's too late.
Below are 5 of my top picks for powerful foods that could help you lower your blood pressure levels:
1. Artichokes
The use of artichokes has been implicated in the lowering of cholesterol levels in the blood. Since hypercholesterolemia is one of the risk factors for high blood pressure, this information is actually good news. Three clinical trials conducted separately by Dr. Barbara Wider supports this fact. In Cochrane Database of Systemic Reviews’ October 2009 issue, where the result of the study was published, it was shown that patients who were diagnosed with hypercholesterolemia and given Artichoke leaf extract exhibited a decrease in their blood cholesterol levels.
Artichokes taste amazing steamed (generally steam for about 1 hour) and then dip each piece into a mixture of olive oil, grass-fed butter, and garlic. Delicious!
2. Bananas
A study published in The New England Journal of Medicine says that incorporating bananas in your day-to-day meals can actually cut stroke-related deaths by as much as 40 percent. A 1997 study at Johns Hopkins University recommended eating at least five bananas daily to achieve the desired effect, and that is to lower elevated blood pressure levels. However, a study conducted by Indian researchers at the Kasturba medical college revealed that people who eat two bananas a day, for one whole week, can lower their blood pressure levels by 10 percent.
Bananas are rich in potassium, which is responsible for the proper functioning of the heart. It works with sodium to maintain balance of the body’s fluids, which is an important factor in the regulation of blood pressure.

3. Beets
A research study conducted by scientists from Barts and The London School Medicine revealed that simply drinking one 500 ml glass of beetroot juice each day can produce astounding health benefits, especially to the heart.
Beetroot juice has been found to lower high blood pressure levels. Professors Amrita Ahluwalia and Ben Benjamin, from the William Harvey Research Institute and Peninsula Medical Center, respectively, led the research efforts, which revealed that the consumption of dietary nitrate that is found in beetroot has BP-lowering effects in as fast as 1 hour after ingestion, with the effect lasting for up to 24 hours. The result of the study was published in the March 2008 issue of Hypertension.
You can try beetroot juice, or also try baked beets sliced on salads or as a side dish to dinner.

4. Cocoa
A study conducted by researchers from Germany’s University Hospital of Cologne revealed that cocoa can significantly lower high blood pressure levels. Study results were published in the Archives of Internal Medicine. The beneficial heart effects of cocoa are attributed to its flavonoid content, specifically procyanids.
Because cocoa is most commonly found in chocolate, people falsely assume that eating a lot of chocolate could be good for the health. Keep in mind that cocoa in chocolates have undergone a lot of processing, and it has been mixed with loads of sugar, so this is not totally healthy. The best way to take advantage of the health benefits offered by cocoa is to choose raw cacao – it is good for the heart, the brain and the liver. Raw cacao nibs go great in smoothies! Also use organic cocoa powder in smoothies or homemade hot cocoa sweetened with stevia instead of sugar.

5. Garlic
Researchers from South Australia’s University of Adelaide have conducted studies, which provide solid proof that the consumption of garlic can indeed help lower elevated blood pressure levels. Garlic supplements in powder form were given and results revealed that it produced a reduction in systolic blood pressure. Garlic has been known all over the world as a very important herb, especially with its heart-protecting capabilities. It helps lower blood cholesterol levels and prevents blood from forming clots (which could lead to heart attack and stroke).
Furthermore, the Proceedings of the National Academy of Sciences journal has published the results of a laboratory test showing how garlic juice can lead to a decrease in blood pressure levels. Eating the equivalent of 2 cloves of garlic each day can significantly contribute to the health of the heart.

Mountain Climbers - Add intensitly and extra calorie burn to your workouts

2011-07-18T08:13:00.000-07:00

If you ever did calisthenics back in gym class, you may remember mountain climbers, a tough exercise that challenges the legs, core and the heart rate. Maybe you even remember vowing to never, ever do them again and, if you did, I wouldn't blame you. I seem to remember making a similar vow to Mrs. Thompson, my PE teacher back in 3rd grade.

Mrs. Thompson would be happy to know that I've broken my vow, simply because this move is a great way to add intensity to my workouts while building endurance and agility. When you don't have much time and want to get a good workout, mountain climbers are a great choice - something my clients don't always appreciate when I make them do these.

This move is advanced so, if you feel any discomfort or pain, you may want to avoid it. You can also modify by elevating the hands on a small step or BOSU, which some people may find more comfortable. You may have to shorten your range of motion if you do that to avoid hitting the knees on the step.

Do it right: Begin in a pushup position on the hands and toes. Bring the right knee in towards the chest, resting the foot on the floor. Jump up and switch feet in the air, bringing the left foot in and the right foot back. Continue alternating the feet as fast as you safely can for 30-60 seconds. Remember to keep your hips down and make large lunge like motions when switching feet.

Change of pace recipes

2011-07-15T06:23:00.001-07:00

BETTER-FOR-YOU BAGEL

Recipe: Cut a whole-grain bagel in half and scoop out the inside. Inside each half, spread 1 Tbsp. of low-fat cream cheese, add 1 oz. of smoked salmon, and top with chopped tomato and onions.

Benefits: Fiber for good digestion from the bagel, heart-healthy omega-3 fatty acids from the salmon, and cancer-fighting phytonutrients from the tomato and onion.

Calories saved: About 150, compared with a whole bagel and regular cream cheese.

ON-THE-GO TRAIL MIX

Recipe: Mix ¼ cup each of walnuts, small multigrain pretzels, broken whole-grain crackers and dried banana chips.

Benefits: Energizing protein plus omega-3s from the nuts, magnesium to regulate heartbeat from grains, and potassium for blood pressure control from the banana.

Calories saved: At least 100, compared with trail mix with raisins and chocolate chips.

PERFECT PASTA PRIMAVERA

Recipe: Cook and drain 3 oz. of whole-wheat linguini. Steam ¼ cup each of chopped broccoli, cauliflower, mushrooms and red bell pepper until tender. Toss pasta and vegetables with ½ cup jarred marinara sauce, heated. Top with 2 tsp. grated fresh Parmesan cheese.

Benefits: Protein plus complex carbohydrates to stabilize blood sugar from the pasta, antioxidants from the vegetables and sauce, and bone-strengthening calcium from the cheese.

Calories saved: At least 150, compared with pasta in a creamy Alfredo sauce.

SUPER VEGETABLE SOUP

Recipe: Combine 12 oz. of low-sodium vegetable stock with ¼ cup each of chopped carrots, leeks, zucchini, shredded cabbage and canned cannellini beans, and simmer 10 minutes. Serve chunky or puréed.

Benefits: Immune-boosting beta-carotene from the carrots, folate for brain function from the beans, and anticancer phytonutrients from all the vegetables.

Calories saved: About 150, compared with a cream-based soup.

SAVVY CHEF’S SALAD

Recipe: Toss together 2 cups of mixed leafy greens and ¼ cup each of chickpeas and chopped artichoke hearts. Top with a sliced hard-boiled egg, 2 oz. of sliced cooked chicken breast, 1 Tbsp. of crumbled feta cheese and 2 Tbsp. of olive oil-based dressing.

Benefits: Vision-protecting lutein from the greens, immune-boosting zinc from the chickpeas and chicken, manganese for thyroid function from the artichokes, and bone-building vitamin D from the egg.

Calories saved: At least 350, compared with a restaurant-style chef’s salad.

TUNA MELT MAKEOVER

Recipe: Combine 3 oz. of drained canned water-packed tuna with 1 Tbsp. of fat-free mayonnaise. Stir in 2 Tbsp. each of diced onions and celery. Spoon tuna onto 2 whole-grain English muffin halves and top each with a slice of low-fat cheese. Broil just until cheese melts.

Benefits: Protein and heart-healthy omega-3s from the tuna, vitamin K for wound healing from the celery, and calcium for blood pressure control from the cheese.

Calories saved: At least 150, compared with a tuna melt made with regular mayonnaise and full-fat cheese.

Dumbell Front Squat

2011-07-09T08:21:00.001-07:00


	Target Body Part:	Back, Butt/Hips, Legs - Thighs, Full Body/Integrated
	Primary Muscles:	Erector Spinae, Gluteus Maximus (glutes), Quadriceps (quads), Full Body/Integrated
	Secondary Muscles: (Synergists/Stabilizers)	Rectus Abdominus (abs), Transverse Abdominus, Gluteus Medius/Minimus (Abductors), Hamstrings, Adductors, Soleus, Gastrocnemius
	Equipment Needed:	Dumbbells

Step 1

Starting Position: Stand with your feet slightly wider than hip-width, facing outward or turned slightly outwards while holding a dumbbell in each hand by your sides, with palms facing inwards. Depress and retract your scapulae (pull shoulders down and back).

Step 2

Stiffen your core and abdominal muscles (“bracing”) to stabilize your spine. Curl the dumbbells to a starting position where they rest on the front edge of your shoulders or just in front of your shoulders. Hold your chest up and out, tilt your head slightly up, and shift your weight over your heels.

Step 3

Downward Phase: Start the downward phase by first shifting your hips backwards then downwards to create a hinge-like movement at your knees. As you lower your hips the knees will then start to shift forward slowly, but try to control the amount of forward translation (movement) of the tibia (shinbone). Attempt to keep your back flat.

Step 4

Continue to lower yourself until your thighs are parallel or almost parallel with the floor, or until your heels begin to lift off the floor, or until your torso begins to round or flex forward. Monitor your feet, ankles and knees, ensuring that the feet don't move, the ankles do not collapse in or out and the knees remain aligned over the second toe.

Step 5

Lowered Position: From the front, the knees should continue to remain aligned over the second toe and body weight should be evenly distributed over both feet. From the side, the position of the tibia (shinbone) and torso should be parallel with each other and the low back should appear flat or showing the beginning of some rounding.

Step 6

Upward Phase: While maintaining your back, chest and head-up position, exhale and extend the hips and knees by pushing your feet into the floor through your heels. The hips and torso need to rise together while keeping the heels flat on the floor and knees aligned over the second toe. Continue extending until you reach your starting position.

Technique is very important in this lift. The tendency is to hold the tibia (shinbone) too vertical which forces you to lean your torso too far forward. Using a mirror for feedback, shift your tibia forward while keeping your heels on the floor, then bring your torso upright back (moving it more upright), but do so from the hips and not through the low back. Squeeze your abdominals to help prevent excess arching in the back with this correction.

For professional guidance in your exercise program,
find an ACE-certified Personal Trainer in your area. (Clayton McCaulley- Fitness For Success) Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.

Obesity a disease or a symptom?

2011-06-30T20:58:00.000-07:00

In this study, the researchers argued that when it comes to Metabolic Syndrome (hypertension, dyslipidaemia, glucose intolerance,hyperinsulinemia, central adiposity {big belly}, high blood sugar) obesitymay actually be a good thing.

Here’s why.

Metabolic Syndrome is a result of our Standard American Diet
The S.A.D. combination of too many calories and the over-consumption of sugar + fat-centric meals causes…
An increase in the secretion of insulin. When this happens on a regular basis, we end up with…
hyperinsulinemia, which…
Causes the expression of the lipogenic transcription factor SREBP-1c and its target enzymes and so on and so on and so on until we end up with Metabolic Syndrome and all of the wonderful ailments I mentioned in the previous paragraph.

Sounds pretty grim, doesn’t it?

And the first thing that your doctor is going to tell you if she suspects you have Metabolic Syndrome is to lose weight.

As if obesity is the cause of Metabolic Syndrome.

But, it ain’t.

We know that our bodies respond to our Standard American Diet by increasing the amount of circulating insulin.

This leads to an increase in body-fat.

Common sense tells us that this is bad.

These researchers disagree.

They propose that this new body-fat delays, rather than causes, the metabolic syndrome induced by chronic caloric surplus.

They argue that subcutaneous fat in general exerts a positive effect on insulin sensitivity. Subcutaneous fat is the body-fat that exists between your muscles and your skin – we’re not talking that solid “beer belly” kind of fat.

This “healthy” type of adipose tissue is genetically determined and has a strong sexually dimorphic component as well. Females, at any given body mass index, are protected against insulin resistance more than males.

And if we prevent insulin resistance…we prevent Metabolic Syndrome.

To test this hypothesis further, the researchers bred obesity resistance mice with with db/db mice, which normally become obese and develop severe metabolic syndrome and type 2 diabetes (T2DM) by the age of 8–10 weeks.

Sucks to be a db/db mouse.

They ended up with some mice who stayed lean despite their voracious appetites.

Unfortunately, these mice developed Metabolic Syndrome in 4 weeks instead of the typical 8-10 weeks.

The researchers concluded that body-fat is a normal response designed to permit stockpiling of fuels while simultaneously protecting our lipid-intolerant organs.

Metabolic syndrome appears only after the storage capacity of the adipocyte compartment has reached a maximum, at which point a gradual accumulation of ectopic fatty acids begins.

Ectopic means “not where it’s supposed to be”. It accumulates in the abdominal region (beer belly), the liver, muscle tissue including the heart, the pancreas, and perhaps in lipid-rich deposits in the arteries.

Obesity should therefore not be regarded as a pathology or disease, but rather as the normal, physiologic response to sustained caloric surplus without which the advent of metabolic syndrome is accelerated.

Conclusions

Obesity isn’t a disease
It’s a symptom of another disease – Metabolic Syndrome
It’s better to have squishy, subcutaneous fat than the big, hard beer belly kind of fat

Suggestion

Stop thinking of obesity as a health issue unto itself.

If obesity is a result of something else, you need to know what that cause is and then take action to reverse the problem.

You can start by dumping the Standard American Diet and replace it with something more Mediterranean or Asian or Paleo.

Healthy Habits

2011-06-24T12:50:00.001-07:00

Exercise and Type 2 Diabetes

The incidence of type 2 diabetes is on the rise, which experts largely attribute to the rise in obesity. Type 2 diabetes, which is responsible for 90 to 95% of all diabetes cases, is more common in adults, but as rates of childhood obesity increase, more young children are being diagnosed with the disease. The good news is that simple lifestyle changes can prevent and, in some cases, counter the course of this disease.

Type 2 Diabetes Explained

Following digestion, a hormone called insulin is released into the blood from the pancreas. Among insulin’s primary roles is its ability to allow carbohydrates (absorbed in the form of glucose) and proteins to enter muscle cells, where they are stored or used for energy. With type 2 diabetes, some insulin is produced, but the body does not effectively use it. This condition is known as “insulin resistance” and prohibits glucose from entering the cells. In turn, blood glucose rises to abnormal levels in the blood. If unchecked for extended periods, elevated glucose levels lead to heart disease, kidney failure, blindness and nerve dysfunction.

Type 2 diabetes is strongly linked to lifestyle factors, especially diet and exercise. People at highest risk of developing type 2 diabetes have a family history, as well as other cardiovascular risk factors, such as high blood pressure, high cholesterol, obesity and a sedentary lifestyle.

However, the same techniques that are used for prevention of this disease—a healthy diet and regular exercise—can be used to control and possibly reverse its progression.

Exercise Can Help

The latest research has put exercise at the forefront in the prevention, control and treatment of diabetes because it decreases insulin resistance. Following regular exercise training, cells can better respond to insulin and effectively take glucose out of the blood and into the cell. Exercise also helps to decrease the risk of cardiovascular disease by decreasing blood pressure, cholesterol levels and body fat.

Exercise Recommendations

If you have type 2 diabetes, you should adhere to the following exercise guidelines:

Always consult with your physician before starting any exercise program to determine the potential risks associated with exercise.
Cardiovascular exercise—Strive to accumulate a minimum of 1,000 kcal expended through physical activity each week. Pending current conditioning levels, this may require three to seven days per week of low-to-moderate intensity exercise for 20 to 60 minutes (walking and other non-weightbearing activities such as water aerobics and cycling are good choices). Daily exercise is highly recommended.
Resistance training—Perform resistance-training activities at least two days per week, targeting the major muscle groups. Complete a minimum of one set of 10 to 15 repetitions of each exercise at a low-to-moderate intensity.
Flexibility—Perform stretching exercises at least two to three days per week, stretching major muscle groups to the point of tension (not pain) for 15 to 30 seconds. Complete two to four repetitions of each stretch.
The ultimate goal is to expend a minimum of 1,000 calories per week via physical activity for health benefits, or 2,000 calories per week for weight loss. Keep in mind that these are goals that you should work up to gradually over time.

What are the precautions?

If you have type 2 diabetes, you must monitor your glucose before and after exercise to understand how you respond to certain types of activities. Also, exercising with a partner and wearing an ID bracelet indicating one’s diabetic condition are very important.

Finally, don’t forget to check with your physician prior to beginning a physical-activity program and return regularly to assess the diabetic complications. If complications of the eyes, kidney or heart are present, your physician should provide you with clear boundaries regarding the intensity of any physical activity.

Additional Resources

American Diabetes Association—Exercise: www.diabetes.org/weightloss-and-exercise/exercise/overview.jsp/
Centers for Disease Control—Exercise and Diabetes:www.cdc.gov/diabetes/faq/exercise.htm/
Mayo Clinic—Diabetes and Exercise: www.mayo_clinic.com/health/diabetes-and-exercise/DA00036/

2011-06-16T08:17:00.000-07:00

The Mathematics of Weight Loss

Is 1 to 2 pounds per week of weight loss achievable? Not necessarily for everyone, consider nutrition. “Research tells us that people will not stick to [new] eating habits if you cut out more than 15 percent of their calories initially." The average person consumes around 2,100 calories per day (1,771 for females; 2,504 for males). Using the 2,100-calorie average as an example, a 15 percent caloric decrease amounts to a little more than 300 calories.
To lose 1 pound in a week, you need to create an energy deficit of 500 calories per day. With 300 coming from hypothetical dietary changes, an extra 200-calorie daily deficit (i.e., 1,400 calories weekly) is neededfrom exercise. Although each individual will have unique results, here are some approximate examples of ways to burn 1,400 calories based on the average weights for U.S. adults (male: 194.7 pounds, female: 164.7 pounds). (Source: U.S. Centers for Disease Control, 2006).

Activity	1,400 Calories: Male Weight	1,400 Calories: Female Weight
Lifting weights, “normal” intensity	5 hours, 17 min	6 hours, 13 min
Walking, 3 mph	4 hours, 47 min	5 hours, 40 min
Cycling, 12–13 mph	1 hour, 58 min	2 hours, 18 min
Running, 6 mph, 10-minute mile	1 hour, 35 min	1 hour, 52 min

Source: ACE Get Fit Physical Activity Calorie Calculator
Creating an energy deficit of 3,500 to 7,000 calories per week involves a comittment of time and exercise intensity that may not be available to all clients.

2011-06-15T09:29:00.000-07:00

Buttermilk Spinach Salad with Strawberries
Special health benefits: Bone-building benefits come from the calcium in the spinach and the cheese... strawberries are packed with antioxidant vitamin C.

Salad...
10 ounces fresh spinach leaves, stemmed and chopped
½ pint fresh strawberries, hulled and quartered
¼ cup thinly sliced red onion
3 ounces fresh goat cheese or Feta cheese, crumbled
Freshly ground black pepper, to taste

Dressing...
2 Tablespoons balsamic vinegar
4 Tablespoons buttermilk
2 Tablespoons light-colored honey
¼ teaspoon salt
2 teaspoons finely minced shallots
5 Tablespoons extra-virgin olive oil

In a large salad bowl, gently toss spinach, strawberries and onion. Top with crumbled cheese and black pepper. Set aside. In a small bowl, combine all dressing ingredients except the olive oil and whisk until blended. Continue whisking as you drizzle in the olive oil in a slow, steady stream. (If the taste is too sharp, whisk in more oil.) Pour dressing over salad and toss.

Best Exercises to increase bone density and prevent bone loss

2011-06-13T08:38:00.000-07:00

The Best Exercises for Increasing Bone Density

Experts recommend the following forms of exercise for all athletes in order to increase bone density and prevent bone loss:

Weight Training, especially the Squat Exercise
Plyometrics
Jump Training
Stair Running
Body Weight Exercises
Jump Roping
Running
Hiking
Backpacking

Body Transformation Mistakes - What stops 90% or more people from being successful

2011-06-10T12:46:00.000-07:00

Body Transformation mistake #1:
Blaming something or someone else for your conditionSuccess Strategy:
Taking personal responsibility

Body Transformation mistake #2:
Self doubt / not believing you can do itSuccess Strategy:
Self Faith / believing in yourself

Body Transformation mistake #3:
DietingSuccess Strategy:
Eating healthy for life

Body Transformation mistake #4:
No accountability systemSuccess Strategy:
Being accountable to yourself AND to others

Body Transformation mistake #5:
Following the crowdSuccess Strategy:
Following the successful people

Body Transformation mistake #6:
Using only willpower; trying to change with forceSuccess Strategy:
Using habit power and your subconscious mind to change automatically

Body Transformation mistake #7:
Lying to yourself about your condition, your commitment or your consistencySuccess Strategy:
Honesty about your condition, commitment and consistency

Body Transformation mistake #8:
InconsistencySuccess Strategy:
Consistency with nutrition and training every single day

Body Transformation mistake #9:
No Goals or fuzzy goalsSuccess Strategy:
Lots of specific goals/ becoming a lifelong goal setter

Body Transformation mistake #10:
Giving up at the first obstacleSuccess Strategy:
Persisting through adversity until you succeed

Notice that not ONE of the top 10 mistakes is about doing lunges instead of squats, using the treadmill rather than the elliptical, HIT instead of long, slow cardio.
They are almost all about what goes on between the person’s ears, i.e. HEAD TRASH.

Fitness for Success Fit Blog

Push-up with Single-leg Raise

Step 1

Step 2

Step 3

Step 4

Cilantro Turkey Burgers

Ingredients

Instructions

Banana-Berry Smoothie

RECIPE OVERVIEW

INGREDIENTS

COOKING DIRECTIONS

RECIPE TIPS

Barbell Deadlift

Step 1

Step 2

Step 3

Step 4

Step 5

Step 6

Barbell Jammers - Abs, Butt/Hips, Legs - Calves and Shins, Legs - Thighs, Shoulders, Full Body/Integrated - Get Fit Exercise Library - American Council on Exercise

Jump and Reach

Apple-&-Fennel Roasted Pork Tenderloin Recipe - ACE Healthy Recipes - American Council on Exercise

Cycled Split-Squat Jump

Step 1

Step 2

Step 3

Step 4

Step 5

Pasta & Bean Soup

RECIPE OVERVIEW

INGREDIENTS

COOKING DIRECTIONS

RECIPE TIPS

High Protein Pancakes Recipe (Low Carb)

LifelineUSA Jungle Gym XT Demonstration (hamstring curl & cardio)

LifelineUSA Jungle Gym XT Demonstration (L seat & pull-up)

Chicken Cacciatore

Chicken Cacciatore

Chicken Cacciatore Ingredients

Directions

Ingredients

Directions

Fitness in a Flash: 4 Time-Saving Holiday Workouts

Stability Ball Push-Up - Back, Shoulders - Get Fit Exercise Library - American Council on Exercise

Stability Ball Workout Programs and Stability Ball Ab Exercises - Get Fit with Fitness Workout Programs - American Council on Exercise

Chicken with Almond Sauce

Chicken with Almond Sauce

BUST the Top 6 Excuses for Skipping Exercise During the Holidays

Power Wheel Pike Up - Milwaukee Journal Sentinel

Vegetable Meatloaf with Balsamic Glaze

Vegetable Meatloaf with Balsamic GlazeRecipe courtesy Bobby Flay for Food Network Magazine

Ingredients

Directions

Ingredients

Directions

Wednesday Workout- Power Wheel Knees to Elbows

Power Wheel Hamstring Curl

The 3/50 Project

Join Our Exclusive VIP Text Club!

Power Wheel Roll Out - Mil. Journal Sentinel

Power Wheel Crawl

Quick Lemon Dijon Chicken

Cook Time:15 Min

Ready In:25 Min

Ingredients

Directions

Nutritional Information

Free Meal Monday! Apple/Pear Tuna Salad

Apple/Pear Tuna Salad

Why use a personal trainer at Fitness For Success?

Motivation

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Safety

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Dumbbell Chest press- Wednesday Workout

Apple Breakfast Bars

Apple Breakfast Bars

Chicken Cacciatore
Ingredients

Cook Time:
15 Min

Ready In:
25 Min