You are currently browsing the Breaking Through - The Trinity Fitness Blog weblog archives for September, 2006.
September 29, 2006 by erin.
Exercise Name: Pullover to Forward Lunge
Muscles Involved: Latissimus Dorsi, Hip and Knee Extensors
Description:If you are using resistance bands, use a door hook and secure the band at the top of a door frame. Make sure there is equal resistance on both sides of the band. Standing in an erect posture, grasp one handle in each hand using a pronated grip and an extended arm position(palms forward, arms overhead). Initiate the movement by stepping forward into a lunge position while simultaneously pulling the bar downward in the sagittal plane keeping the arms extended(keep arms straight, pull straight down). The back should remain flat while the knees and hips flex and a full range of shoulder extension is attained. Return to the start position in a slow, controlled manner. Alternate legs with each repetition.
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September 25, 2006 by erin.
It’s getting to be that time of year… days are getting shorter and it’s getting colder outside… It’s about time to start making chili! There’s nothing quite like a steaming bowl of chili and a grilled cheese sandwich on a cold day. Try this healthy chili recipe and experience a savory, satisfying meal without unnecessary fat and calories.TURKEY CHILI
1 pound extra lean ground turkey
1 small onion, chopped
1 (15 ounce) can no-salt added dark red kidney beans, drained
1 (15 ounce) can no-salt added black beans
1 (15 ounce) can no-salt added pinto beans
3 (14.5 ounce) cans no-salt added stewed tomatoes, undrained
1 cup no-salt chicken stock
1 cup mushrooms, chopped
1 medium bell pepper, seeded and chopped
1/4 cup vinegar
2 tablespoons chili powder
2 tablespoons garlic powder
2 tablespoons hot sauce (optional)
1 teaspoon ground cumin
1 teaspoon dried parsley
1 teaspoon dried basil
1/2 cup red wine
Heat a large stockpot over medium-high heat until hot. Add ground turkey breast
and chopped onion and cook until browned. Remove from heat and drain. Return
the turkey and onions to the stockpot. Add the remaining ingredients except
for the red wine and bring to boil. Reduce heat and simmer on low heat for 2
hours. Add the red wine and continue cooking for another hour.
Makes 8 Servings
Serving Size: 2 cups
NUTRIENTS PER SERVING: 266 calories; 39g carbs; 2g fat
GRILLED CHEESE
2 slices Or Wheat Light Wheat bread (40 calorie / slice)
1 slice fat free cheese single (KRAFT)
Zero calorie buttery spray
Non-fat cooking spray
Heat a nonstick pan over medium heat. Spray bread with buttery spray and place cheese slice on one piece. Top with second slice of bread (butter side down). Spray top of bread with buttery spray and place in heated pan butter side down. Spray top with buttery spray. Press with spatula and cook until brown on each side (about 2 minutes each side).
Serves 1
NUTRIENTS: 110 calories; 20g carbs; 0.5g fat
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September 22, 2006 by erin.
Training in harsh conditions can be uncomfortable as well as hazardous to your health if you’re not properly prepared. Since winter is right around the corner, I would like to give you tips on how to train in cold weather…. An ounce of prevention is worth a pound of cure!1. When training in cold weather you should dress in layers. That way you are not cold when you first get started; and, as your body temperature rises you can easily shed a layer or two. When you slow down or begin a cool down phase it is best to put your layers back on so that you don’t lose body heat too fast.
2. You may not think you are losing a lot of water when it is cold, but you lose water through respiration and insensible perspiration. It is advised that you drink 8-10 ounces before you workout; 4-6 ounces every ten to fifteen minutes during your workout; and 16-24 ounces within thirty minutes of completing your workout. I cannot stress enough the importance of proper hydration.
3. The type of material you wear is important as well. Choose a fabric that wicks moisture away from the body. You don’t want to be cold & wet. Cotton is a good fabric; also, manufacturers have invented special types of fabrics that will keep you warm and dry.
4. If while training, you begin to feel disoriented, cold or wiped out, put some layers back on, get out of the cold and drink some fluids. These symptoms could be an indication of a serious condition such as hypothermia. If you do not feel better within a few minutes… seek medical attention. Also, make sure that you have good protection over your fingers and toes. These extremities are the first to be effected by frostbite. If your hands and feet begin to go numb or are painfully cold, that’s a good indicator that you need to warm them up before you do them damage.
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September 18, 2006 by erin.
When making lifestyle changes people go through distinct, predictable stages. Knowing the different stages and identifying which one you are in will help you understand if you are ready to start a weight loss program or what changes you need to make before starting a program. The success of a weight loss program relies mostly on your readiness and commitment level. Consulting with a professional fitness trainer can help you to decide if it is a good time for you to start a program. A qualified fitness professional will know the right questions to ask in order to find out how ready you are to make the lifestyle changes needed to achieve your fitness goals. The stages of change model suggests that people go through five distinct phases of change. The process of change in not linear; you may move back and forth between stages depending on life circumstances. The fist phase of PRECONTEMPLATION is when you may be aware that you need to make changes but are not planning to do so in the near future (not a good time to hire a trainer). The CONTEMPLATION phase is when you begin to weigh the costs and benefits of lifestyle change. This stage may go on for months or years, wavering between approaching readiness and distancing yourself from it. (not a good time to hire a trainer) If you have decided to make a change within the next month you are in the PREPARATION phase (good time to meet with a trainer). If you are in the ACTION phase, you are in the process of changing your behavior. You may be on a diet and exercising regularly (great time to be working with a trainer). The last phase is MAINTENANCE. This is when you have achieved and maintained successful lifestyle changes and are capable of preventing slips or relapses (only need an occasional meeting with a trainer to keep routines fresh).
If you have fitness goals and find yourself in the preparation or action phase, it would be beneficial to consult with a trainer. The benefits of working with a trainer are many. A trainer can determine how many calories a day you need to consume to achieve your goals and how hard you need to work to get to your goals through the administration of certain fitness tests. A trainer will ensure that you are using proper form and intensity and is a great source on accountability. If you would like to consult with a fitness professional, please contact me, Erin Graham at erin@eringrahamfitness.com and visit my web site at www.eringrahamfitness.com
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September 15, 2006 by erin.
I’ve been asked several times recently about what causes salt and sugar cravings. There are several different reasons one might crave one or the other. Let’s explore them.
Let’s start with salt (sodium) cravings. Sodium is a very important mineral in your body. It is necessary for regulation of blood and body fluids, transmission of nerve impulses, heart activity, and certain metabolic functions (Wikipedia, the free encyclopedia). When your body is depleted of sodium, usually due to sweating, it will cause you to crave salt. But, craving salty foods doesn’t always mean that your suffer from sodium depletion. There’s a possibility that your body tries to improve your insulin sensitivity by making you get more salt: sodium chloride (table salt) enhances insulin response to carbohydrates. This is why many people crave salty foods after eating a large carb-rich meal. Also, sodium and potassium deficiencies commonly go together and can be associated with cardiac arrhythmias (Tanya Zilberter, PhD). Sodium deficiency can be a serious condition. If you suffer from any of the following symptoms you should consult with your physician.
Salt cravings are also associated with low energy, inability to taste food properly, PMS, adrenal exhaustion, and diabetes. (Mary Kurus)
Often, athletes suffer from sodium depletion through sweating during vigorous exercise. Lost sodium should be replaced with a natural, quality mineral ,such as sea salt, which contains more than 80 minerals. The stuff you find on tables… finely ground, white salt is very refined and has lost most of its mineral and nutrient values. I caution you to keep in mind that the American diet typically contains way too much sodium. Experts say a safe minimum of sodium consumption per day is 500mg. 2400-4500mg a day is acquired easily in one or two fast food meals. So, use that salt shaker sparingly.
Sugar has a addictive quality to it. The more we consume sugar, the more we want it. It tastes good and is quick energy; but, energy boosts are short lived and cause you to crash with increased fatigue and depression. It’s like a vicious cycle. This explains the majority of sugar cravings, but there are other causes as well. Sugar cravings can also be a symptom for parasite and worm infestation as well as candida overgrowth. These types of invaders feed on sugar and actually set up a craving that demands satisfaction. And the cravings they set up are very very strong (Mary Kurus). A deficiency in Vitamin C or other vitamins can be the cause of a craving for sugar. Also, cravings for sugar can also be caused by emotional factors, addictive behavior, and difficulties with insulin. It’s important to slowly identify the cause of your cravings so you can deal with whatever is causing you to eat sugar on a daily basis (Mary Kurus).
The American diet also contains an excess in sugar. Sugar is hidden in many foods. You would be surprised at the sugar content of a fast food meal (as well as the above mentioned salt). Often, sugar is added to low fat and fat free foods to replace the taste of fat. So, be careful when shopping and read your labels. The USDA has these recommendations for sugar consumption.
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September 11, 2006 by erin.
If your taste buds are craving southwestern fare, try this quick and healthy meal. It’s delicious!
INGREDIENTS:
2oz grilled chicken breast, cut into small pieces
1/8 cup dry, quick cooking whole grain rice
1/4 cup unsalted canned corn
1/4 cup unsalted canned black beans
2 tbsp all natural salsa
Zero calorie buttery spray
1 slice fat free Swiss cheese
2 large poblano peppers
1 slice of hearty whole grain bread, halved
DIRECTIONS: Preheat oven to 450 degrees. Prepare rice by package instructions. When rice is cooked, add corn, beans, salsa, buttery spray, and chicken and stir. Cut tops off of peppers and de-seed them. Place 1/2 slice of cheese in each pepper. Stuff peppers with bean mixture. Take bread halves and plug top of each pepper. Bake pepper for 15 minutes.
NUTRITIONAL VALUE: 485 calories; 67 carbs; 4g fat
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September 8, 2006 by erin.
When we use muscles that can be voluntarily controlled, such as those in our arms and legs, they contract and relax as we move. When a muscle, or a few fibers of a muscle, involuntarily contract it’s called a spasm. If the spasm is forceful and sustained, it’s called a cramp. So, in other words, a cramp is an involuntarily and forcibly contracted muscle that does not relax. A cramp can last from a few seconds to fifteen minutes. And, they commonly recur many times before going away.
Cramps are very common. About 95% of us will have one at some point. The most common places to get a cramp include legs, feet, and especially the calves. There are four types of cramps; True cramps, tetany, contractures and dystonic cramps. This article will focus on one; a “true” cramp.
A true cramp involves part or all of a single muscle or group of muscles that act together. This type of crams occurs due to overexcitability of the nerves that stimulate the muscles. They are the most common of all skeletal muscle cramps. There are several reasons one might get a “true”cramp. If you have an injury, a muscle spasm may occur as a protective mechanism to minimize movement around the area of the injury. For example, one might cramp around a broken bone. Vigorous exercise commonly causes cramps. When muscles get fatigued or used in a very repetitive motion, they are likely to cramp. Some people are pre-disposed to muscle cramps and get them regularly with physical exertion. Cramps may occur during the activity or hours later. They can also occur at rest, especially on older adults. Night cramps can be very painful and disruptive to sleep. The cause of night cramps in unknown, but has been linked to movements that shorten a muscle, which then cramps. For instance, if you pointed your toe down while lying in bed, you shorten the calf muscle and cause it to cramp. Dehydration is another reason muscles cramp. Vigorous exercise and sports cause loss of fluid through sweat which increase the risk of muscle cramps. This is more likely to occur in warm environments and can be a sign of heat stroke. Inadequate amounts of sodium has been linked to muscle cramps as well. Sodium depletion most commonly occurs during states of dehydration. Cramps also occur as a result of low blood calcium, magnesium and potassium. Low levels of calcium and magnesium are common during pregnancy unless supplemented; and, potassium is associated with muscle weakness. Also, cramps occur due to body fluid shifts. Certain medical conditions, such as cirrhosis of the liver, cause bodily fluids to distribute abnormally and cause cramping.
Most cramps can be stopped if the muscle can be stretched. Other methods of treatment include gently massaging the muscle, applying a warm towel or heating pad and, ice may also relax a cramp. If the cramp is caused from loss of fluid and electrolyte it is essential to replace them. A quick remedy would be to drink a few swallows of dill pickle juice.
Cramps caused by vigorous exercise can be prevented by stretching before and after the activity along with a proper warm-up and cool-down. Proper hydration before, during and after physical activity will also aide in the prevention of cramps. Also, as you achieve a higher level of fitness, cramps will occur less frequently.
Resources for this article are from sportsmedicine.about.com & medicinenet.com
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September 5, 2006 by erin.
It only takes one meal to ruin a whole week’s worth of good nutrition and exercise. I’ll explain. It takes 3500 calories to gain or lose a pound. So, if you were good all week and you were at a 250 calorie deficit each day and you expended 350 calories each day in exercise, by Saturday you would have lost one pound! Congrats!! But, if on Sunday you didn’t exercise and you had 3 pieces of pizza for dinner and had a triple scoop ice cream cone for dessert along with all your other regular meals… you’ve blown it! You’ve taken that wonderful 3600 calorie deficit and reduced it by at least 1500 calories. That’s half a pound!! All that work you’ve donethroughout the week has been blown in one day. DON”T!!! If you are serious about losing weight, don’t do this to yourself. Ask yourself what is more important… pizza and ice cream, or your health along with that size four you want to fit into. If you have cravings for “bad” things, make healthy substitutions and plan for the calories they cost. Make your pizza at home with a whole wheat crust and reduced fat cheese and have fat free, sugar free yogurt or ice cream in a bowl, not a cone. You will satisfy your cravings by doing this and you will save your diet!
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