Energy Fitness Health and Wellness Tips

Salmon Steaks with Ginger

2011-08-01T10:04:00.000-07:00

Salmon Steaks with Ginger

Salmon steaks season with ginger and lime. A very high protein meal, with nearly 64 grams of protein per serving.

What You Need

2 Tbs. unsalted butter, softened

2 tsp. soy sauce

1/4 tsp. garlic powder

2 tsp. fresh ginger, minced

2 Tbs. sesame oil

4 salmon fillets, about 6 ounces each

8 slices lime

Cooking Instructions

Combine first 4 ingredients in a bowl and set aside. Heat oil in a heavy nonstick skillet over medium high heat. Add salmon and dot with half the butter mixture. Cook about 5 minutes or until browned on one side. Turn, dot with remaining butter and cook another 4-5 minutes until salmon flakes easily when tested with a fork. Garnish with lime slices.

Prep time: 5 minutes, Cooking time: 10 minutes.

Nutritional Info

487 calories

63.7 grams of protein

2 grams of carbs

23.6 grams of fat

Weekend Workout

2011-07-28T07:56:00.000-07:00

Weekend Workout Tips for Fat loss

Weekend workout tips for fat loss shows you how to get the most out of your weekend workouts when you don't have time to train during the week. Working out two days a week can make losing fat and getting/staying in shape more challenging but you can still get great results if you follow these smart workout strategies to help you maximize your time in the gym.

Split Workouts
It may seem that doing two full body workouts will benefit you the most but you can actually push yourself harder and work your muscles more effectively if you work different body parts each day. The following are splits that you can try and the advantages and disadvantages with each one.

Upper Body Lower Body Split: Working back, chest, biceps, triceps, shoulders one day and quads, hamstrings, calves, abs the next day. The advantage is that you can easily incorporate supersets, combination sets, and tri-sets into your workout. The disadvantage is that the full upper body workout can get really lengthy.

Push Pull Split: Working chest, triceps, shoulders, quads, calves one day and back, biceps, hamstrings, and abs the next day. The advantage is that you pre-fatigue the smaller upper body muscles when you’re working out the larger upper body muscles so you can do less exercises for the smaller muscles. The disadvantage is that you may get a less effective leg workout when you split up quads and hamstrings.

Non-Competing Muscles Split: Working back, triceps, shoulders, calves one day, and chest, biceps, quads, hamstrings, the next day. The advantage is being able to work all muscles, especially upper body ones, equally hard. There are no real disadvantage to this split except that it can be somewhat confusing for beginners.

Once you choose a split that appeals to you, plan to include at least two exercises per body part and do at least 4 sets of 10-12 reps each with a moderate weight. If your goal is to build muscle then try 3 exercises per body part and decrease to 3 sets of 6-8 reps each with a heavy weight. Always start by training your larger muscles first. It’s also important to vary your workouts. Train heavy one month then go lighter the next. This will help you avoid plateaus and injuries.

Cardio Solutions
Your best bet here is to do your cardio at the end of your strength workout and to include intense intervals to burn more fat. Start with 5 min at a moderate pace continue with 5 minutes of intervals (alternating between easy and really hard) then continue with 10-20 more minutes of moderate intensity cardio.

Don't Forget To Stretch
One last but very important component of your fitness program that you should not overlook is stretching. The best time to do it is between sets when you’re working out. This will prevent injuries and keep you from getting too sore. You can also do it after your last cardio session when your muscles are most pliable. Be sure to stretch every muscle and hold each stretch for at least 10 seconds without bouncing or straining. One last option is to supplement your weekend workouts with a yoga or pilates video tape. These usually run about 20 min. and can help relieve stress and strengthen your core making your workouts more productive.

The Core of the Matter

2011-07-25T09:35:00.000-07:00

The Core of the Matter
The Core of the Matter

Strengthen your core muscles, and you'll run smoother and faster, with fewer injuries. Bonus: A set of seriously taut abs

By Jeff Purton
PUBLISHED 05/02/2007

As runners, we tend to focus on building a stronger heart(cardiovascular system) and stronger legs, but we too often neglect the in-between areas. That's a mistake. A mechanical structure is only as good as its weakest link, and weak core muscles can lead to injuries and sub-par race efforts. Not to mention a not-ready-for-prime-time stomach.

In recent years, core strength training, which develops the muscles of the stomach, back, and hips, has become one of the hottest areas in the fitness field. Increasing numbers of athletes in all sports have come to realize that core training gives you more than just gorgeous, washboard abs. It also improves your performance and reduces injuries.

Take your pelvic area, for example. "When your pelvis is not aligned properly while you run, you become prone to injury," notes Mark Fidel, the director of Sports Medicine Institute International who designed many of the exercises in this article. "You can get hamstring pulls, Achilles problems, and lower-back pain."

Which is why you need strong core muscles to keep that pesky pelvis right where it's supposed to be. A well-balanced core also improves your running economy. Result: faster times.

"The stronger your core, the more solid you are as you hit the ground," explains Jack Daniels, Ph.D., exercise physiologist for the Nike Farm Team. "That reduces your need for unnecessary stabilization, and allows you to be a more economical runner."

Each of the exercises that follows is designed to help you develop a strong and stable core. Mark Fidel suggests doing the exercises in the order shown, spending 60 seconds on each. Rest for 15 seconds before moving to the next exercise. After completing all six, take a 3- to 5-minute break, and repeat the entire series. Try to do this routine three times a week.

While doing each exercise, move slowly, and aim for total control. If you get tired and lose form, stop for the day. It's more important to maintain quality than quantity.

1. Step Downs

(A) Lie on your back with one hand under your lower back. Lift your legs so your thighs are at a 90-degree angle with the floor, and bend both knees to a 90-degree angle. (B) Tighten your lower back so that it doesn't move up or down, and slowly lower your right foot to within 1 inch of the floor. Keep your right knee bent at a 90-degree angle, and maintain the position of your left leg. Hold your right foot 1 inch off the floor for 2 seconds, then return it to the start position next to the left leg. Repeat the same action, but this time lower the left foot. Repeat both sequences three to five times.

2. Prone Stabilizer
(A) Start on your stomach, and raise yourself into a modified pushup position, with all your weight balanced on your forearms and toes. Keep your back as straight as possible. (B) Slowly raise your left leg until it lines up with your back. Hold this position for 4 seconds, then lower the left leg, and repeat for 4 seconds with the right leg. Repeat both sequences three to five times.

3. Bridge
(A) Lie on your back with your arms beyond your head, and your feet planted on the floor directly below the knees. Press down on your feet, and lift your torso and upper legs until they form a straight line. (B) With your weight on your shoulders and your feet, slowly extend the right leg by straightening the knee. Be sure to keep your back straight. Hold for 4 seconds, then repeat with the left leg. Repeat both sequences three to five times.

4. Side Stabilizer
Lie on your right side with your right elbow under your shoulder, and your left foot resting on your right foot. Press down with your forearm and foot until you lift your body off the ground. Keep your body as straight as possible; don't allow your hips to sag. Hold this position in a controlled fashion for 30 seconds. Repeat on your left side.

5. Fire Hydrant
(A) Start on your hands and knees. (B) Maintaining the 90-degree angle of your left knee, lift your left leg until the thigh is parallel with your upper body. Hold for 4 seconds, then lower. (C) Repeat the same motion, but this time continue it by forcing the knee and thigh as far to the left as possible. Hold for 4 seconds. Repeat A and B, but this time force the knee and thigh as far as possible to the right, crossing over your body's midline (not shown). Hold for 4 seconds. Repeat with the right leg. Repeat both sequences three to five times.

6. Supine Stabilizer
(A) Lie on your back with your legs fully extended. With your elbows under your shoulders, lift your entire body onto your forearms and heels. Keep your legs, hips, and back as straight as possible. (B) While maintaining this position, lift your left leg 4 inches off the floor. Hold for 4 seconds, then repeat with your right leg. Repeat both sequences three to five times.

Strength Training Programs

2011-07-19T07:27:00.000-07:00

If you are serious about beginning a strength training program, then your best bet is to either hire a personal trainer or to find a friend already committed to a healthy routine that is willing to train and mentor you. The whole purpose of changing your lifestyle and undertaking a strength building routine is to build a solid foundation on which to successfully build a healthy life, so it makes sense to begin with the basics. The directive of basics training is to develop basic, functional strength, so that subsequent training levels can introduce more strenuous activities. This type of training aims to create balance, so all the major muscle groups are worked, as well as the tendons and ligaments, and joints, which will help prevent injury further on in your program. The end goal is to balance, or equalize, strength on both sides of the body. This is necessary because if you participate in certain sports, such as tennis, soccer, or baseball, you may notice that from repetitive actions one one side of your body is stronger and has more muscle tone than the other side.

Core strength training has become a familiar term to many individuals. When beginning a basic strength routine, it is important to focus on your core muscles, which include the abdominals, lower back, hip area, and spinal column because when these muscle groups are weak you are more prone to injury, and placed in further jeopardy of injury as your routine becomes more strenuous and demanding. The best way for a beginner to start a strength training program focus on the following:

* The newbie to training should practice a basics routine for approximately 12 weeks, which helps prepare the body for more intensive training.

* The goal is to exercise the majority of the muscle groups, so it is beneficial to use a circuit training model, which will consist of: 8-12 types of exercises; each exercise completed in a set amount of time; the total circuit completed two times. This model should be followed 2-3 times per week, and as you progress you can include more demanding exercises.

* Learn the purpose of varying equipment you use in your routine. This may include dumbbells, medicine balls, or barbells to name a few. When you know why and how they are used in your program, you are more likely to perform your exercises correctly and safely.

* Be sure your program exercises are set up so that muscle groups are not concentrated on in consecutive exercises, but alternated to prevent being over worked. A popular formula for a safe training is to focus on total body, then upper body, followed by lower body, and completed with core exercises.

-Health Tips.Net

Keep Cool While Running in the Heat

2011-07-14T09:23:00.000-07:00

The dog days of summer can make exercising outdoors a chore, so just chill-seriously. "Exposing your body to cold before you work out lowers your internal temperature, so blood keeps going to the muscles and won't need to head to your skin to cool you off as soon," says Thad Wilson, Ph.D., an associate professor at Ohio University College of Osteopathic Medicine. Give it a shot: Stash a wet towel in the freezer, then drape it around your neck before you head outside. A study in the Journal of Athletic Training found a similar trick helped people exercise 14 percent longer. Or start with a slushie: runners who had a sweet, icy drink before hoofing it in the heat ran for 10 more minutes than those who downed ice water, according to Medicine & Science in Sports & Exercise.
-Shape July 2011 issue

Gluten Free- Vegan Brownies

2011-07-11T09:34:00.000-07:00

These brownies are easy to make and they taste great. You will need:

15oz can of black beans drained and rinsed
2 whole bananas
1/3 cup agave nectar
1/4 cup unsweetened cocoa powder
1 tsp cinnamon
1 tsp vanilla extract
1/4 cup raw sugar (optional)
1/4 cup instant oats

Preheat oven to 350. Grease 8x8 pan. Combine all ingredients except oats, in food processor or blender, blend until smooth. Stir in oats and pour batter into pan. Bake 30 minutes or until a toothpick inserted in the center comes out clean. Allow to cool before slicing. If they come out to fudge-y add 1/4 more oats to the batter.

Leave a comment after you make them and tell us what you think.

Check out these funny golf quotes

2011-06-30T09:08:00.000-07:00

Here are some funny quotes from people who enjoy the game. If you love it or it makes you crazy you will smile at these.

The only sure rule in golf is-he who has the fastest cart never has to play the bad lie.~Mickey Mantle

After all these years, it's still embarrassing for me to play on the American golf tour. Like the time I asked my caddie for a sand wedge and he came back ten minutes later with a ham on rye.~Chi Chi Rodriguez

Swing hard in case you hit it.~Dan Marino

Give me golf clubs, fresh air and a beautiful partner, and you can keep the clubs and the fresh air.~Jack Benny

Professional golf is the only sport where, if you win 20% of the time, you're the best.~Jack Nicklaus

The uglier a man's legs are, the better he plays golf. It's almost a law.~H G Wells

If you think it's hard to meet new people, try picking up the wrong ball.~Jack Lemmon

If you watch a game, it's fun. If you play at it, it's recreation. If you work at it, it's golf.~Bob Hope

Supervised Workouts Improve Results

2011-06-29T10:39:00.000-07:00

New research supports the benifit of hiring a qualified personal trainer to help you attain your fitness goals. Twenty men ages 18 to 35 were placed on a 12 week resistnce training program.
Half the group trained unsupervised and maintaied their own workout logs. The other half recieved one-on-one supervision with a certified personal trainer. In addtion to keeping track of their workouts and charting their progress, the trainers provided spotting and advice to participants and made sure training loads were increased progressively. Unsupervised participants made to their programs using the same principles and were self-motivated. Both groups achieved significant strength gains; however, the supervised group also made significant improvements in body mass, fat mass and fat free mass. Researchers suggest thet the trainer encourged participants to use and tolerate greater training loads, thus eliciting greater gains than those who self-selected their training loads.
Source:Medicine & Science in Sports & Exercise

Heart Disease and Exercise as Prevention Part 2

2010-04-08T10:36:00.000-07:00

What you can do to help prevent heart disease.

Research Studies show:

Get moving to keep your heart healthy and strong

The bad news: heart disease doesn't just affect men, it's also the number one killer of women in the US. The good news: exercise can reduce the risk of heart disease by 150%! The Framingham Heart Study, a study of over 85,000 participants, found that incidences of coronary heart disease was 150% lower among women who exercise as compared with women who were inactive. Exercising at least 3 hours a week keeps the blood circulating, lowers cholesterol and blood pressure, helps control weight and helps manages stress!

Worried about high blood pressure? Exercise your worries away!

Nearly one in three Americans has high blood pressure, according to the American Heart Association. While treatments can vary, all include lifestyle modification, such as diet changes and increased physical activity. A recent 18-month study confirms that even minimal exercise can yield maximal results. Men and women 50 years and older who engaged in a minimum of three hours of physical activity a week were better able to control their blood pressure and reduce their risk of full-blown hypertension.

Source: http://live.ihrsa.org/index.cfm?fuseaction=page.viewPage.cfm&pageId=19592

Heart Disease and Exercise as Prevention

2010-03-03T11:09:00.000-08:00

Heart Disease

Heart disease is well-known as the number one killer of men and women in the United States. Every year, an estimated 910,000 Americans die from the disease; in 1999, it accounted for 40% of all deaths in the United States. The American Heart Association currently estimates that well over 70 million Americans live every day with some form of heart disease, which includes hypertension (high blood pressure), cardiovascular disease, stroke, angina (chest pain), heart attack and congenital heart defects.

Exercise as Prevention

Instead of treating heart disease with prescription drugs and surgery once it arrives, experts agree that the best way to reduce heart disease rates is to take preventive measures. These include not smoking, eating a healthy diet, and of course, exercising! According to the President’s Council on Physical Fitness and Sport, physically inactive people are twice as likely to develop coronary heart disease than regularly active people are. The Centers for Disease Control and Prevention and the American College of Sports Medicine recommend 30 minutes of cardiovascular activity on most days of the week to maintain good cardiovascular function and health. The human heart is a muscle and exercise helps make it stronger!

Check back next week to see what you can do to prevent heart disease.

Source: http://live.ihrsa.org/index.cfm?fuseaction=page.viewPage.cfm&pageId=19592

The Importance of Strength training

2010-01-20T16:18:00.000-08:00

The physical activity guidelines for Americans clearly state that both aerobic (endurance) and muscle strengthening (resistance) physical activity are equally beneficial and important to any exercise regime. There are benefits that are achieved from strength training that do not occur with aerobic activity alone.

Strength training is defined as muscle-strengthening or bone-strengthening activity and includes activities that work all the different parts of the body - legs, hips, back, chest, stomach, shoulders and arms. Exercises for each muscle group should be repeated 8 to 12 times per session. Muscle-strengthening activities count if they involve a moderate to high level of intensity or effort and should be done at least 2 days a week.

No specific amount of time is recommended for muscle strengthening, but muscle strengthening exercises should be performed to the point at which it would be difficult to do another repetition without help. When resistance training is used to enhance muscle strength, one set of 8 to 12 repetitions of each exercise is effective, although two or three sets may be more effective. Development of muscle strength is progressive over time.

Source: ihrsa.org/publicpolicy/HHS_GR4_overview.pdf