Memorial Day


tricep dips





Dip that is.

Triceps dips strengthen and tone the back of your arms, along with your shoulders and abdominals (which help stabilize the movement). Here is how to do a proper triceps dips:

Sit on a sturdy chair (bench or bottom stair). Place your hands on the chair at your sides with palms downward. Step your feet one to two feet in front of you, and then raise your buttocks off the chair. Bring your hips forward (towards your toes) about two inches. Keep your shoulders above your wrists. Now, lower yourself down two to six inches until your shoulders are in line with (or just above) the elbows. Push back up to the starting position. Keep your abs contracted as you lift and lower.

After a proper warm-up (shoulder rolls, jumping jacks etc.), try to to do one to three sets of 10-20 repetitions, but, listen to your body; it is okay to do more or less.

hand washing





For those of us who work in gyms and around sweaty people, washing our hands throughout the day is commonplace. However, the practice is something everyone-for health reasons-should make a habit as well. In fact, we should never put anything into our mouths without washing our hands first. And although this might seem a little extreme for everyday living, hopefully you will find some middle ground where you usually wash your hands before eating, touching your mouth, nose or eyes, or touching dishes or utensils.

Hand washing lessens the risk of contracting contagious illnesses or coming in contact with potentially life-threatening bacteria. It also decreases the risk of you spreading an illness to those around you.

Wash your hands immediately after you:

- Touch raw,meat, poultry or fish.

- Touch raw egg shells, whites or yolks.

- Touch cookie dough, cake batters, or other mixtures that contain raw, unpasteurized eggs.

- Touch garbage.

- Change diapers.

- Use the bathroom (I can’t believe how many people don’t-gross).

- Cough, sneeze, or blow your nose.

- Finish working out or have handled workout equipment






” Laughing won’t add years to your life, but it will add life to your years.”




          Planks                                         Squats



Planks, Squats and lunges-three “bodyweight” exercises you can do right now without any weights, machines etc. 

Planks-make sure arms form a 90 degree, “L-shaped” angle and are directly below your shoulders. Rise up into push-up/plank position and work towards holding plank for at least one minute. Any longer may stress your back.

Squats-position legs just wider than shoulder width with toes pointed slightly outward.  Keeping chest and chin up and abdominals drawn in towards spine, stick your butt backwards and then lower yourself down  until your thighs are parallel with floor. This backward first movement will insure that your knees stay safely behind your toes. Push up from the heels to return to the starting position. Do three sets of twelve repetitions.

Lunges-step forward with one leg (as shown above) so that both legs form a 90 degree angle. Make sure that your front knee is safely behind the toes. Step back and alternate legs. Attempt twelve reps (six on each side) and build from there. 




When rummaging around the cupboards for something quick to eat, the wide array of choices might lead you to eat more than “just a snack.” So, find an empty basket and fill it with healthy snacks.

Fill it with whole-wheat crackers, pretzels, nuts, dried fruit, trail mix, seeds (pumpkin or sunflower), low-fat granola bars, apples and bananas. You can also put in baggies of dry, whole-grain cereal; Clif or Pria bars; popcorn cakes or 100-calorie snack packs.

Keep this basket on the counter, on the table, or in the very front of your cupboards or pantry. When you’re hungry, go straight to the basket, and, because you know right where it is, look at nothing else on the shelves.

Just grab the basket and close the cupboard or pantry door. Then pick one or two things from the basket for your snack to tide you over until you can eat a sensible meal.


Becasue fiber is a nutrient that most American struggle to get enough of, it is good to know which are the best fruit sources of fiber.

To help you remember which fruits fall into this category, think of “skins and seeds,”  those fruits in which we eat the skins and/or the seeds. Apples, pears, prunes, figs, strawberries and raspberries are examples of high-fiber fruits. 

The exceptions to this rule include avacados and bananas. Although we don’t eat their skins, both are an excellent source of fiber.