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How much calcium is in that? (and how much do I need a day?)
http://www.fitsugar.com/How-Much-Calcium-182622
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Core Workout -
Increase the strength of the muscles that provide stability and mobility for the spine, pelvis, rib cage and hips. Also, improve muscle definition for the superficial core muscles. (from ACE ♥) These exercises are a must. http://www.acefitness.org/acefit/fitness_programs_core_workout.aspx?workoutid=5 This is a good article:
Weight Machines at the gym you should skip - http://www.fitsugar.com/Weight-Machines-You-Should-Skip-30828001 Also fitsugar.com is awesome! Everything I've read on there has been very intelligent and up to date. Almonds, walnuts, and other nuts are good sources of omega -3 fatty acids and vitamin E.
Basil, cinnamon, cloves, garlic, ginger, red chili, turmeric, and curry have anti-inflammatory and antioxidant actions. Every morning in Africa a gazelle wakes up and says to himself.
"Today I must be faster then the lion so I may survive." And every morning the lion wakes up and says "Today I must be faster than the gazelle so that I may not starve." Whether you are the gazelle or the lion every morning when you wake up you need to hit the ground running. - Old African Proverb Potassium:
What is it: Another mineral, stored within cells to regulate muscle contraction and nerve activity. Why you need it: Keeps your muscles strong, balances electrolytes, and lowers risk of high blood pressure. BEST SOURCES Baked winter squash (1 cup, 80 calories) 26 percent daily value Avocado (1 cup, 235 calories) 25 percent daily value Pinto beans (1 cup, 243 calories) 23 percent daily value Cooked lentils (1 cup, 230 calories) 21 percent daily value Cooked beets (1 cup, 75 calories) 15 percent daily value Fresh figs (8 ounces, 168 calories) 15 percent daily value Cooked brussels sprouts (1 cup, 60 calories) 14 percent daily value Cantaloupe (1 cup, 56 calories) 14 percent daily value Banana (108 calories) 13 percent daily value Tomato (1 cup, 38 calories) 11 percent daily value Courtesy of Eat This, Not That Magnesium:
What is it: A mineral found mostly in our bones, but also in our muscles. The human body is unable to produce it, so it's vital to seek out foods that contain it. Why you need it: Helps muscles and nerves relax, strengthens bones, and ensures healthy blood circulation. BEST SOURCES Cooked salmon (4 ounces, 260 calories) 35 percent daily value Raw sunflower seeds (1/4 cup, 205 calories) 32 percent daily value Sesame seeds (1/4 cup, 206 calories) 32 percent daily value Prickly pear (1 cup, 61 calories) 32 percent daily value Cooked black beans (1 cup, 227 calories) 30 percent daily value Roasted almonds (1/4 cup, 206 calories) 25 percent daily value Cooked pinto beans (1 cup, 235 calories) 24 percent daily value Cooked brown rice (1 cup, 216 calories) 21 percent daily value Cooked scallops (4 ounces, 151 calories) 19 percent daily value Cooked summer squash (1 cup, 36 calories) 11 percent daily value (From Eat This, Not That) Snacks are the perfect opportunity to refuel on a little extra protein, especially if you need a late-afternoon pick-me-up. Here are five easy snack ideas that offer at least five grams of protein — each under 150 calories.
(From FitSugar.com (whom we LOVE! Check them out!) Good news! "For the first time in more than 20 years, water has surpassed soda as American's favorite drink. According to the industry tracker Beverage Digest, per capita soda consumption peaked in 1998 at 54 gallons per person per year, compared with just 42 gallons of water. We now drink an average of 44 gallons of soda and 58 gallons of water per year (a 38% rise). Next, we need to figure out how to get the plastic bottles out of the equation."
- IDEA Fitness Journal Here are some good, simple tips regarding running form.
"Running is all about putting one foot in front of the other. Sounds easy enough, right? But if your running form is off, then you'll likely end up with aches, strains, and injuries that could keep you from lacing up your sneakers at all. Make sure to avoid these running-form mistakes the next time you hit the treadmill, trail, or road. 1. Head: It sometimes feels good to close your eyes and relax your chin toward your chest, but don't keep your head down (or tilt your head up) for long periods of time. Prevent neck strain and encourage an open throat for easy breathing by keeping your head stacked over your spine. Correct head position also encourages a straight, upright stance, which makes you a more efficient runner. 2. Shoulders: Without even realizing it, you may be running with your upper back and shoulders tensed up toward your ears. (And you wonder why you have a pounding headache or aching neck.) Every so often, take a nice deep breath in and as you exhale, relax your upper torso and actively roll your shoulders back and down toward your pelvis. Do a self-check to make sure your shoulders are stacked over the hips. Hunching the upper body forward not only makes it difficult to breathe, it also puts pressure on your lower back. 3. Arms: Leave the side-to-side swaying arms for the dance floor. Your arms shouldn't move across the midline of our body when you run: it uses up energy, tires your muscles, and actually interferes with the forward motion of your body. To increase your speed and endurance, focus on pumping your arms forward and back, keeping your elbows at 90-degree angles. 4. Hands: Clenched fists translate to tense arms and shoulders, which tires your muscles and can cause a dull, achy sensation. Not to mention, it also makes you look like an angry runner! Maintain a sense of relaxation in your torso by running with a slightly open fist, pretending you're holding an egg in each palm. 5. Belly: Many runners complain of lower back pain, and one reason is because they don't engage their abs. While running, concentrate on drawing your navel in toward your spine to keep your pelvis and lower spine stable. 6. Feet: Where your feet strike is a big debate among runners. In order to land with the least amount of jarring pressure on your ankles and knees and have the ability to push off the ground with great force, it's best to land on the midfoot — not on the heel. Then roll forward quickly onto the toes, popping off the ground with each step. Landing softly is key — no one should hear you pounding your feet as you run. Think of yourself as a deer, quietly and effortlessly bounding as you move." -by Jenny Sugar (Courtesy of Fitsugar.com) |
AuthorCharity Bidegain, ACE Certified Personal Trainer. Supporting all who live the mission of helping us all to live healthier, more fulfilled lives. Archives
April 2021
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