Strengthen Your Core

Did you know that the area known as the "core" is made up of 29 muscles? Your body's core is where all the movement in your body originates, so it shouldn't be surprising that a strong core offers a host of health benefits, not to mention how sexy a flat, toned stomach is. Ready to enjoy a more stable center of gravity, increased protection and bracing for your back, better posture, and a more stable platform for virtually any activity? Get started with these core strengthening moves, and you'll be on your way to a healthy core without having to do a single crunch:


Boat pose: Build abdominal strength with Navasana, or boat pose. From a seated position, raise your legs up to a 45 degree angle. Your torso will naturally fall back a little, but don't let your back collapse. Instead, focus on making a "V" shape with your body. Next, raise your arms out in a straight line with your shoulders, reaching strongly out with your fingers. Start by holding the pose for 10-20 seconds, eventually working up to holding it for a minute. Then, with an exhale, release your legs and sit back upright on your inhale.

Bridge pose: Start on your back with your knees bent and your feet hip-width apart, arms resting at your sides. Then, using your ab muscles, lift your hips as far away from the ground as you can. Keep your thighs parallel and your head, neck, and shoulders on the floor. Hold for 15 counts before returning to the floor. Repeat three to five times.

Upward facing dog: Lie on your stomach with hands directly under your shoulders. Then, press the tops of your feet into the floor while pushing your hands down into the floor and lifting your body upward, straightening your arms. Keeping your mind calm and your shoulders relaxed, breathe in and out while you hold upward dog for 40 counts.

Recipe: Wild Rice with Pecans

Nutrition Together recipe of the week!

Food Weight: 3.0

IngredientsYield: 8 servings (serving size: 1/8threcipe, 229 grams or ~ 1 cup)

1 cup wild rice, uncooked
5 cups reduced sodium chicken broth
1 cup pecan halves shelled
1 cup golden raisins
¼ cup fresh mint, chopped
Grated rind of one large orange
½ cup green onions, thinly sliced
¼ cup extra virgin olive oil
1/3 cup orange juice
¾ teaspoon salt
½ teaspoon freshly ground black pepper


DirectionsWash and rinse rice thoroughly. Place rice in a medium size saucepan and add chicken broth. Bring to a rapid boil then turn heat down and simmer for an additional 45 minutes, uncovered. Stir occasionally and check to make sure rice is not too soft. Drain rice and transfer to a large bowl. Add in remaining ingredients and toss gently. Refrigerate for one hour then let stand and serve at room temperature.

Nutritional Information Per Serving (~ 1 cup):

Food Weight: 3.0, Calories: 311, Fat: 17 g, Cholesterol: 0 mg, Sodium: 572 mg,

Carbohydrate: 35 g, Dietary Fiber: 4 g, Sugars: 17 g, Protein: 7 g

Banish Belly Fat

Excess belly fat, more than any other excess body fat, has been linked to an alarming number of diseases. Most recently, it has been linked to decreased lung function, several cancers, stroke, heart disease, type-2 diabetes, and other serious ailments.

No matter what you hear, there is no magic pill, diet or routine that will only zap belly fat. All fat loss occurs through our metabolism and depends on the amount of calories we consume versus what we use. The good news is that studies have shown that belly fat is the first fat to be targeted during weight loss. Due to the type of fat stored and the body's ability to burn this type of fat first, it is likely that you will burn a higher proportion of belly fat than fat from anywhere else.

So what can you do to beat belly fat? Have a sound diet and fitness plan. Studies clearly show that a diet rich in whole grains (instead of refined white flour grains), five or more servings of fruits and vegetables, lean protein, and low-fat dairy is better able to help the body burn stored fat. The replacement of whole grains for refined grains has been shown to boost the body's glucose response rate, making it a critical component of a dietary change. Look for packages that say 100% whole grain or 100% whole wheat. Always read the ingredients for these things. If it has white flour (bleached or unbleached refined flour) put it back!

You also need to incorporate activity into your life. It takes 3500 calories to burn 1 pound of fat. You can create a fitness plan that aims to zap 1-2 pounds per week and increases your overall metabolic rate – which will make your body burn more calories while you rest.

As usual, the best advice is to combine diet and exercise to take the pounds off at a healthful rate. Changing habits will sustain a long-term weight loss, and prevent the dreaded yo-yo effect.

New to having a Personal Trainer?

So you've decided to do something great for your health and start working with a personal trainer to get fit. Congratulations! Making this step puts you on the path to increased health benefits, more confidence, and a body to be proud of. Working out with a personal trainer is a foreign concept to many, and it can be a scary prospect, especially when it feels like all eyes are on you, but not to worry, they are only looking out for your own good. It helps to start out armed with some basic tips for success.

Have a plan. You don't need to spell out a detailed outline of everything you want to accomplish; just know what your basic goals are. If you want to focus on cardio or strength training, or do equal amounts of both, that is something to discuss. If there are certain areas of your body you want to focus on, certainly bring that to your trainer's attention. The more of this kind of information you can provide, the better your trainer can tailor a workout to suit your needs and desires. If you are looking to slim down and tone up, for example, your workout will look very different than if you are trying to build muscle mass.

Explore new things, both of your own interest and your trainers. You might just hit on something that really works for you. Go slowly. Now that you've gotten off to a good start working out, it's tempting to try and make up for lost time. Fortunately, a personal trainer is going to work with you to moderate that early enthusiasm into a slow build-up to a more strenuous workout, adding timing and intensity gradually. Do your best to stay hydrated. Remember those health goals you are setting. Adding water is just one easy way to stay healthy. It is especially important to remember water during your new workout schedule, as you will be losing more water by sweating.

Trying something new is always a challenge. Remember why you have chosen to start your new workout program and remember to be proud of yourself for making such a sound choice for your health. Stay confident in yourself and your ability to learn from and work with your trainer, and that confidence will go a long way in seeing you achieve your goals.

Muscle Soreness - Keeping Muscles Limber

Muscle Soreness Remedy

When your muscles are knotted from a satisfying workout and you can't squeeze a massage into your schedule, there is a simple, affordable and effective trick to release the tension. So what does this miraculous, inexpensive do-at-home tension buster require?

Nothing more than a tennis ball.

To use this technique, place the tennis ball on the ground and then place the area of soreness and tension on the tennis ball - rolling your ball with the sore spot as the pivot point on your body. For example, place the ball on the floor and lay on it with your lower back - then gently roll your lower back across the ball for five to ten minutes, depending on your comfort level.

This works with other areas of the body as well - all you need is a space to use the ball.

This technique can be used to alleviate hip and back pain, tightness in the shoulders, sore feet, muscle fatigue related to long periods of standing and sitting, and repetitive motions such as typing, or workouts. It's easy, and definitely affordable!

 

Maintaining Limber Muscles

To keep your muscles limber and pliable:

Warm up. Warming up before you exercise will increase the flow of blood and oxygen to your muscles before you start exerting them, and your joints will begin releasing more synovial fluid, which will also help prevent stiffness.

Stretch. Letting gravity do the stretching, reach down to your toes and hold for 15 counts. Then take turns leaning over to each side for 15 counts, making a giant "C" with your body. Next, bend your knees from side to side to stretch your groin muscles. After you roll your shoulders around a few times, you should be ready for more vigorous physical activity with less likelihood of injuries.

Drink your water. Your body uses water as a natural lubricant, cushioning your joints and helping your muscles to stay limber.

Relax. After you've exercised your body, reward yourself with an Epsom salt bath or a dip in a pool or hot tub. Spring for a massage now and then to treat yourself and keep muscles supple.