Power of Citrus

Oranges, lemons, limes, and grapefruits are delicious, refreshing, and nutritious!

• One medium orange contains more than 100% RDA for vitamin C.
• May shorten length of symptoms from the cold or flu.
• They boost good HDL cholesterol and lower bad LDL cholesterol.
• Water and fiber within these fruits will help you feel full longer, resulting in possible weight loss.
• Use citrus juice instead of salt on your next meal.
• May help reduce cancer.

http://health.msn.com/healthy-living/the-power-of-citrus

Plate Pushes

Try something new and different to your workout that works your core, hamstrings, and quadriceps. Better yet, finish off your old workout with it. Place a heavy plate 20-35 pounds on top of a towel. Put your hands on the plate and drive with your legs, pushing the plate quickly across the floor, about 25 to 40 yards. Repeat two to five times only resting 60 seconds between each circuit. For best results, keep elbow straight, push with long strides and keep hops lower than shoulder (similar to a plank).

Get a Better Burn

After your regular workout try to finish off with a quick burst of energy to increase your heart rate and burn more calories. It will only add an additional five minutes to your workout but give you quicker results.

Think of circuits in 20 second or 30 second increments with only 10 second break between each workout. Go through each movement twice.

• Speed Squat: feet hip-width, bend knees 90 degrees, return to stand. Remember to keep chest upright.
• Squat Thrust: feet hip-width, bend knees and place hands between knees on ground, then kick legs back to push-up position (increase difficulty by bringing legs back to squatting position, then exploding up with both hands in air as high as you can jump…called burpees).
• Mountain Climbers: in push-up position, bring knees up to your chest, alternating, similar to running in place.

Speed Skip: skip in place bringing knees up to chest.

Recovery After a Workout

The sooner you intake your post-workout food the quicker your recovery will be, which means the sooner you can jump back into your training. Here are some suggestions that include protein and carbohydrates:

• Low fat chocolate milk
• Brown rice pudding with bananas
• English muffin with cheese and egg

(www.runnersworld.com)

Pre-workout Food Ideas

There is a unique balance of dietary intake before a run or workout. You need to have the nutrients necessary to get you through the workout or run, but not something that will make you feel heavy, increase chances of side-aches, or slow you down. Here are three easy ideas for a pre-run/workout snack. Suggestion, eat one hour before your workouts.

• Glass of milk and a couple graham crackers
• Whole grain waffle and peanut butter
• Trail mix (make your own with ½ cup cereal, 2 tablespoons nuts and 2 tablespoons dried fruit)

(www.runnersworld.com)

Never Been a Runner? No Problem!

There is one form of exercise that can be cheap, easy, and available. Running. All you need is a pair of tennis shoes and the open road, sidewalk, or trail. Running is a great calorie burner, can be done morning, day, evening, or night, and even begins right out your front door (no driving to the gym). Don’t be intimidated if you have never been a runner. Here are some easy guidelines to get you started.

• Head out for a 30 minute walk/run. If you walk the whole time, no problem, keep it at a brisk pace.
• The next time you head out for your 30 minute run/walk, run for 1 minute, then walk for 29 minutes.
• If you feel good while walking, run another minute or two, then walk. Slowly build up the number of minutes you are running.
• Pretty soon, you’ll be running the entire 30 minutes and loving it as well.
• Sign up for a local future 3K or 5K to give yourself something to accomplish at the end of your training.

Change It Up!

Are you stuck in a monotonous rut? Does your exercise start to feel more like a chore than something you look forward to? There is a quick and easy way to help you get out of that rut…CHANGE IT UP! Muscle memory starts when you get comfortable with your workout and the workouts become less challenging. This is the point that you should try something new in order to prevent your betting getting to use to a workout.

• Aerobic/Runners: change up tempo, uphill, downhill, sprints, biking, spin class, step-aerobic, kickboxing, go run outside vs. treadmill.
• Muscle strengthening: try kettlebells, resistant bands, bar bell, dumb bars, medicine balls, whatever method you currently are NOT using.
• Stress relaxation and flexibility: yoga instead of Pilates, meditation.

If intimidated to try something new on your own, call a friend and follow their exercise plan. Try a new fitness class. Change it up and get yourself out of that fitness rut.