Premier Women's Personal Trainer McKinney Texas

Archive for August, 2010

To stretch the chest, abdomen and the quadriceps, use the bow pose.  Start by lying on your stomach with your chin up, facing forward.  Make sure that your abs are tight throughout the exercise.  Keep your knees about a foot and a half apart and grab your ankles.  Your wrists should be on the outside of your ankles.  Now use your abs and arms to lift your ribs and your quads off the floor.  Hold the pose for 20 seconds and release.  Let your legs relax and bring your torso to the floor.

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This variation to the boat pose will quickly improve your core strength.  Begin by sitting on the floor on your bottom.  Plant your feet on the floor and keep your knees bent.  Put your arms straight out in front of you.  As you recline, lift your legs and slowly straighten them.  Your body should be in a v shape.  Now lower your torso as you lower your legs.  Keep both straight and lower to a few inches from the floor and then raise them to a v position.  Alternating between positions, hold each position for just a second.  Do 3 repetitions of each position.

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According to the U.S. Department of Health and Human Services, these healthy alternatives can help to round out any meal or dessert.

Here are some healthy alternatives to your favorite foods.  They’ll fit well into your nutritious snack ideas, courtesy of the U.S. Department of Health and Human Services.

Here are some tips for keeping a close eye on your portions while eating at home, courtesy of the Weight-control Information Network.

·      Take the amount of food that is equal to one serving, according to the Nutrition Facts, and eat it off a plate instead of eating straight out of a large box or bag.

·      Avoid eating in front of the TV or while busy with other activities. Pay attention to what you are eating, chew your food well, and fully enjoy the smell and taste of your foods.

·     Eat slowly so your brain can get the message that your stomach is full.

·     Try using smaller dishes, bowls, and glasses. This way, when you fill up your plate or glass, you will be eating and drinking less.

·           To control your intake of the higher-fat, higher-calorie parts of a meal, take seconds of vegetables and salads (watch the toppings) instead of desserts and dishes with heavy sauces.