Tricep/Back/Shoulder Workout for the week of 5-30-11

Circuit 1:

3 sets 10 one leg lunge on bench

 3 sets 10 overhead pulley with bar for tricep 10-40 lbs

 3 sets 10 lateral raises 5-20 lb dumbbells

 3 sets 10 back extension 0-25 lbs

 Circuit 2:

 3 sets 10 leg flexion 45-100 lbs

 3 sets 15 Olympian tricep extension with bar only

 3 sets 10 bent over row with 20-35 lb dumbbells

 Ab Circuit:

 3 sets 20 Upper Ab Machine 10-50 lbs

 3 sets 10 lower Ab Machine 0-10 lbs

Bicep/Chest Workout 5-30-11

Circuit 1:

 3 sets 10 skater jumps

 3 sets 10 machine bench press 30-100 lbs

 3 sets 10 preacher bicep curl 10-15lb dumbbells

 Circuit 2:

 3 sets 10 air squats

 3 sets 10 pulley cross over 15-40 lbs

 3 sets 10 bicep curls 5-20 lb dumbbells

 Ab Circuit:

 3 sets 40 crunch with leg raise variation

3 sets 20 ab punch

3 set 15 bicycle

Tricep/Back/Shoulder Workout for the
week of 5-23-11

Some of the exercises in this circuit are set up for the equipment that we have at InCharge Fitness. Please leave us a comment if you have any questions.

Circuit 1:

3 sets 10 lunge jumps

3 sets 20 double kickbacks 5-15lb dumbells

3 sets 10 shoulder press twists 10-20 lb dumbbells

3 sets 10 lat pulldown 20-100lbs

Circuit 2:

3 sets 10 leg extension 45-100 lbs

3 sets 15 bench dips

3 sets 10 row machine with 20-80 lbs

Ab Circuit:

3 sets 20 Upper Ab Machine 10-50 lbs

3 sets 10 lower Ab Machine 0-10 lbs

Bicep/Chest Workout 5-23-11

Circuit 1:

3 sets 10 hall jumps

3 sets 10 bench push-up

3 sets 10 3-way bicep curl 10-15lb dumbbells

Circuit 2:

3 sets 10 squats on smith machine bar only-50lbs

3 sets 10 reverse lat pulldown 20-100lbs

3 sets 10 suicide 7′s bicep curl 10-20lbs

Ab Circuit:

3 sets 40 basic crunch

3 sets 20 leg roll

3 set 15 side crunch on each side

To Happy, Healthy Living!

Amy Dubray

Servings: 6

Ingredients:

• 1 cup all-purpose flour
• ½ c. packed brown sugar
• 1/3 c. coarsely chopped pecans or walnts
• ½ c. cold butter or margarine
• ½ cup cold butter or margarine
• 1 ½ cups cereal (Try a high fiber cereal, special K, etc.)
• ½ c. flaked coconut
• 6 containers (6 oz each) fat free red raspberry yogurt
• 1 ½ cups blackberries , blueberries and raspberries

Directions:

• Preheat oven to 400 degrees F.
• Combine flour, brown sugar and pecans in a large bowl. Use a pastry blender to cut in butter into the mixture until crumbly. Mix in the cereal and coconut. Transfer the mixture to an ungreased 13 x 9-inch pan.
• Bake for 15 minutes, stirring once. Take the pan out of the oven and let it cool for about 15 minutes.
• Prepare 6 parfait glasses. Layer each one with 1 to 2 tablespoons of cereal mixture, 1/2 container of yogurt and 2 tablespoons berries. Make another set of this layer for each. Place a tablespoon of the cereal mixture and serve with additional berries as garnish, if preferred.

Place the rest of the cereal mixture to chill until serving.

Source: www.healthyrecipe.net

Do you have a healthy recipe you would like to share? We would love for you to share it by leaving it in a comment box!

Looking for a hearty breakfast idea? Then check out this muffin base pizza with a cheesy egg topping – ready in 20 minutes.
Source: www.eatbetteramerica.com

Servings: 4
1 c fat-free egg product or 4 eggs
¼ c fat-free (skim) milk
Dash of salt
Dash of pepper
2 tsp canola or soybean oil
2 tbsp chopped onions
2 tbsp chopped red bell pepper
2 tbsp chopped cook ham
½ c shredded reduced-fat cheddar cheese (2 oz)
2 whole wheat English muffins, split, toasted

1. In small bowl, beat egg product, milk, salt and pepper with wire whisk or fork until well blended.

2. In 10-inch nonstick skillet, heat oil over medium heat. Cook onion, bell pepper and ham in oil 3 to 5 minutes, stirring occasionally, until vegetables are crisp-tender. Pour egg mixture into skillet. As eggs begin to set at bottom and side, gently lift cooked portions with spatula so that uncooked egg can flow to bottom. Cook 3 to 4 minutes or until eggs are thickened throughout but still moist; stir cheese into eggs.

3. Spoon egg mixture evenly over muffin halves and enjoy!

Nutritional Information:

1 Serving: Calories 150 (Calories from Fat 40); Total Fat 4 1/2g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 5mg; Sodium 570mg; Total Carbohydrate 16g (Dietary Fiber 3g, Sugars 4g); Protein 14g

• Only eat in one area of your house, specifically your kitchen/dining room table.
• Portion out snack foods into small bowls and put the container away before sitting down to enjoy the snack
• If you must eat on the go, set yourself up to succeed by packing fruits, vegetables or 100 calorie packs of nuts.  If you drive thru somewhere, limit your food choices to 500 calories or less for a meal and 200 calories or less for a snack.
• If you eat at a restaurant, divide your portion in ½ and ask for a “to-go” box BEFORE starting to eat (or share a meal!)
• Do not let yourself eat in front of the TV/Computer or at your work space. 
• Ask yourself: “Do I need this?” and say “STOP!” out loud if your snacking is getting out of hand.
• Drink water.  Often, our brain can mistake thirst for hunger.

Hope these tips help! If anyone else has tips that keep them from mindless eating..please share by leaving a comment.

To Happy, Healthy Living,
Kristin Klinefelter, MS, RD, LD

Americans are conditioned to keep eating until they’re stuffed, but residents of Okinawa eat until they’re 80% full. They even have a name for this naturally slimming habit: hara hachi bu. We can adopt this healthy habit by dishing out 20% less food, according to researcher Brian Wansink, PhD. His studies show most people don’t miss it. (WebMd)

To Happy, Healthy Living!
Kristin Klinefelter, MS, RD, LD

There is a quote on a poster that hangs at InCharge Fitness that states “Perseverance…what lies behind us and what lies before us is small compared to what lies within us (Ralph Waldo Emerson).”  As I was running on the treadmill I thought about how exercise helps us realize what we have inside of us.  When we do that extra repetition of a bicep curl or do cardio for that extra five minutes we push past a mental threshold that reminds us of the “stuff” we are made of.  This is easy to forget when we are bombarded by everyday life stress.  Exercise is one area of your life that you can control.  It is up to you to decide to put your health and personal fitness above all else.  If you put wellness first, everything you do will feel easier.   I know that often, the last thing you feel you have time for is exercise.  Make time for yourself, even if you only have 15 minutes, do something that gets your heart pumping.  As always, HAPPY EXERCISING AND STAY CONSISTENT!   

To Happy, Healthy Living,
Amy Dubray, CPT, CWC

To Happy, Healthy Living!
Amy Dubray

Circuit training is one of my favorite modalities for a variety of reasons.  To begin, it provides a usable structure for the beginning exerciser and assists in teaching that exerciser how to work a variety of body parts in the same session.  I find that many people who start a training program work too many muscle groups at once doing very low repetitions.  While this accounts for some level of exercise, results will not typically be seen because one is not taxing any particular muscle for the needed length of time.  Circuit training taxes the muscle sufficiently to provide results and thus keep motivation high.  In addition, circuit training allows for better form when performing an exercise because one is moving from legs to biceps to triceps for example.  This allows enough rest for any particular muscle group.  A more detailed example of a “circuit” may include one set of ten lunges, one set of ten push-ups and one set of ten tricep dips.  This would be repeated 3 full times.

Every Thursday night from 6-7pm the MedSave InCharge Wellness programs offers a circuit training class for our members and other individuals who want to engage in a fun, high energy hour of exercise.  The hour goes by quickly and you will leave feeling energized and motivated and hopefully a little tired from a great workout!  Come work out with us!  As always STAY CONSISTENT AND STAY MOTIVATED!!!

Amy Dubray