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May 29, 2008

Get Fit Outside!

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Posted by Melissa at 07:59 PM | | Comments (0) | TrackBacks (0)

May 27, 2008

The Pumpkin Pie Protien Shake You Have to Try!

Pumpkin Pie is my favorite - and while I do enjoy a slice now and then I wanted to find a healthier way to enjoy it with less calories - so playing around in the kitchen one day I came up with this.

8-10 oz of cold water
1/4 - 1/2 Cup of Crushed ice
1 Scoop of Max Muscle Vanilla High Five Protein
1-2 Tbsp of Canned Pumpkin
1/2 tsp of Cinnamon & Nutmeg
1 Packet of Artificial Sweetner
1/2 of a Graham Cracker

Put all these ingredients in your blender and mix until smooth!
Yummy! Who says you can't have your pie and eat it too!

140 Calories
27 Protein
12 Carbs
1 Gram of Fat
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Posted by Melissa at 07:43 PM | | Comments (0) | TrackBacks (0)

May 23, 2008

Friday Fitness Question

I'm holding steady at 190. I'd like to be 182 but in the mean time untill I figure out how to drop the weight, can I lift to strengthen my knees? After an evening of racquetball, my knees ache, sometimes through the following day. If so, what excersice and heavy weight or low weight? - Chris

Hi Chris,
Congratulations at maintaining your current weight, it doesn't sound like you are too far off from your goal, 8lbs is very realistic, but sometimes those last 8-10 can be the most challenging to lose.

To answer your question yes you can lift weights to strengthen the muscles surrounding the knee and increase your overall knee stability. Sometimes knee pain is caused by an imbalance in the muscles say for example the hamstrings being stronger than the quads or vice versa - when this happens extra stress is placed on the knees to compensate for the weaker muscle. Keep in mind you should always consult a physician or physical therapist to diagnose amd determine the cause of ongoing knee pain and what specific excercises may help or aggravate the situation. Make sure you are icing those knees and stretching after games and on your off days as well - it does help.

Having a complete leg routine that includes the quadriceps, hamstrings, adductor and abductors at a moderate weight and reps of 12-15 is what I would reccomend. Start out with this workout once per week for now and make sure you are fully recovered and not sore before training again.
(Moderate Weight) - The last five reps ought to be challenging
Lying Leg Press - 3 Sets of 15
Leg Extension - 3 Sets of 20
Seated or Lying Hamstring Curl - 3 Sets of 15
Wall Squats with body weight to 90 degrees - 3 Sets of 15 Back is supported by wall, knees and toes face forward feet shoulder width apart begin sliding your back down the wall until your knees are at 90 come back up and repeat - can also be done with a theraband ball in between your back and the wall.
Adductor and Abductor squeezes and presses 3 Sets of 25
Keep in touch and let me know how that works - Happy Training!

Posted by Melissa at 12:31 AM | | Comments (0) | TrackBacks (0)

May 12, 2008

May's Exercise of The Month

The Barbell Guillotine Bench Press is May's exercise of the month! Its primary focus is to build up and bring out the definition of the upper chest just below the clavicle or (collar bone).

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To perform the movement lay with your back flat on a bench and feet flat on the floor - grasp the bar with a shoulder width grip for maximum emphasis on chest; the closer together your hands are on the bar the more tricep you will use, the farther apart your hands are will put more emphasis on the front deltoids. Position yourself under the bar so that when you lower the bar it comes down to your neck. Press the bar back up until your arms are straight, but not locked out and repeat. This excercise can also be performed using a smith machine if you are working out alone and need to self spot.

Posted by Melissa at 02:51 PM | | Comments (0) | TrackBacks (0)